A personal trainer has revealed everything she eats in a day for weight loss, including chocolate.
Fitness trainer Sophie Allen of Sydney shared her full day of eating with her 364,000 Instagram followers to show that eating to lose fat doesn’t have to be boring.
Her entire day’s diet typically consists of protein, carbohydrates, and healthy fats, and totals less than 1,700 calories.
Sydney fitness trainer Sophie Allen shared her full day of eating with her 364,000 Instagram followers to show that eating to lose fat doesn’t have to be boring
Sophie started her day with a bowl of protein oats topped with peanut butter, blueberries, strawberries, bananas and raspberries for breakfast and in the afternoon she has a chocolate-like protein shake.
Sophie started her day with a bowl of protein oats topped with peanut butter, blueberries, strawberries, bananas and raspberries for breakfast, then for lunch she had a rare beef salad and soba noodles.
“I like my red meat as one of the best ways to incorporate your protein, to support iron intake, which is especially important in women, to help maintain muscle mass when there is a deficit, and the taste, ”she wrote in an Instagram caption.
Sophie said that to make the healthy salad she used rump steak, soba noodles, grated carrots, cucumber, tomatoes and avocado with a dressing made from fish sauce, sesame oil, coconut aminos, lemon juice, salt, chili flakes, coconut sugar, mint and coriander.
For lunch, Sophie has a rare beef and soba noodle salad with grated carrots, cucumber, tomatoes and avocado.
For dinner, she eats a bowl of deconstructed tuna sushi and snacks on two Lindt dark chocolate squares for dessert.
After lunch she had a chocolate-looking protein shake, then for dinner she ate a bowl of deconstructed tuna sushi and ended the day with two squares of Lindt dark chocolate.
“Remember that everyone’s needs and calorie goals will be different, you can change portion sizes to increase or decrease energy intake, but this is a typical meal day for me,” Sophie wrote.
“The most important things to consider are increasing your overall calorie intake and your protein intake,” she added.
How to make Sophie’s rare beef and soba noodle salad
Buckwheat soba noodles
Cook the soba noodles according to the package directions
Brown the steak in a pan for a few minutes on each side
Grate the carrot and chop the cucumber, cherry tomatoes and avocado
For the dressing, combine the fish sauce, sesame oil, coconut amino acids, lemon juice, salt and chili flakes
Combine the noodles, steak and vegetables in a bowl, drizzle with dressing and garnish with cilantro and mint
Sophie previously shared how she transformed her body in four years and why it is about eating more and exercising less if you want the physique of your dreams.
She said she was “obsessed” with exercise and worked out at least six times a week eating only 1,400 calories a day.
It took her months to figure out why she wasn’t seeing the results she wanted to completely change her thinking and approach.
Sophie Allen, 31, was “obsessed” with exercise and worked out six or more times a week while eating 1,400 calories, before changing her habits (before and after photo)
“I was chronically malnourished, I wasn’t recovering, I was spinning, I was not progressing, I was burning all the muscles I had gained, I was not building any strength or solid technique… no wonder I was not going anywhere” , posted Sophie on Instagram.
The 31-year-old chose cardio over strength, meaning she only got thinner instead of stronger.
She would then spend the weekends gorging herself on “cheat meals,” only to feel guilty on Monday, when the whole “binge restriction” cycle would begin again.
“It took me a while to figure out what style, frequency, type, volume and intensity I was able to recover in order to get the best results for my goals,” said Sophie.
What Sophie Has Done Before (2017)
* Workout six times a week.
* Eat 1,400 calories.
* Do not aim for strength gains.
* Weekend “cheat” meal.
* Never rest.
What Sophie is doing now (2021)
* Training 3-4 times a week.
* Eat 2,000 calories or more.
* Favor rest and recovery.
* Strong and builds muscle goals.
* Flexible plan.
* Train smart, not more often.
“Now I took my body through building phases to fuel my workouts to build the muscle I was looking for.
“I rest hard, eat a lot, sleep a lot, lift a lot, and have a lot of fun **.”
Sophie works out three to four times a week, eats 2,000 calories or even a little more each day, and follows a flexible diet approach.
The Flexible Diet is a simple and popular weight loss plan that allows for foods that match your specific daily macronutrient goals.
This way of eating gives dieters freedom in their food choices, which can help them lose weight over time and create a positive, healthy relationship with food.
The 31-year-old prioritized cardio over strength training, meaning she only got thinner instead of stronger (pictured now)
She said if you want to lose weight you have to train smart and not hard to see results.
“Everything I thought I had to do: eat less, go to the gym more often, rest = weakness, do a multitude of exercises per session, be in the gym for ages; it was the complete opposite of what I was supposed to do, ”she said.
“As soon as I took things off (not sexy, I know), my buttocks burst.”
Sophie added: “Genetics? Yes, they played a role for sure! I have a lot of muscle, but also a lot of stored fat which works in my favor. But that doesn’t take away from the progress I’ve made physically, in strength, in lifestyle and mentally! ‘