A personal trainer has revealed everything she eats in a day to shed fat – and it includes chocolate.
Fitness coach, Sophie Allen, from 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 whole day’s eating typically consists of healthy proteins, carbs and fats and totals less than 1700 calories.
Fitness coach, Sophie Allen, from Sydney shared her full day of eating 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 chocolaty-looking 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 and soba noodle salad.
‘I love my red meat as one of the best ways to get your protein in, supporting iron intake which is particularly important in women, helping to retain muscle mass through a deficit, and the taste,’ she wrote in an Instagram caption.
Sophie said to make the healthy salad she used rump steak, soba noodles, grated carrot, cucumber, tomatoes and avocado with a dressing made from fish sauce, sesame oil, coconut aminos, lemon juice, salt, chilli flakes, coconut sugar, mint and coriander.
For lunch, Sophie has a rare beef and soba noodle salad with grated carrot, cucumber, tomatoes and avocado
For dinner, she eats a deconstructed tuna sushi bowl and snacks on two squares of Lindt dark chocolate for dessert
After lunch she had a chocolaty-looking protein shake, then for dinner ate a deconstructed tuna sushi bowl and finished the day with two squares of Lindt dark chocolate.
‘Remember, everyone’s calorie requirements and goals will be different, you can change portion sizes to increase or decrease energy intake, but this is a typical full day of eating for me,’ Sophie wrote.
‘The most important things to consider are hitting your calories overall and hitting your protein,’ she added.
How to make Sophie’s rare beef and soba noodle salad
Buckwheat soba noodles
Cook the soba noodles according to packet instructions
Sear the steak in a pan for a few minutes on each side
Grate the carrot and chop up the cucumber, cherry tomatoes and avocado
For the dressing, mix together fish sauce, sesame oil, coconut aminos, lemon juice, salt and chili flakes
Combine the noodles, steak, and vegetables in a bowl, drizzle over the dressing and top with coriander and mint
Sophie previously shared how she transformed her body over four years and why it’s all about eating more and exercising less if you want your dream physique.
She said used to be ‘obsessed’ with exercise, and would work out six or more times per week while eating just 1,400 calories per day.
It took her months of researching why she wasn’t seeing the results she wanted to completely change her thinking and her approach.
Sophie Allen, 31, used to be ‘obsessed’ with exercise, and would work out six or more times per week while eating 1,400 calories, before she changed her ways (pictured before and after)
‘I was chronically under-eating, under-recovered, spinning my wheels, not progressing, burning through any muscle I gained, building no strength or solid technique… no wonder I wasn’t getting anywhere,’ Sophie posted on Instagram.
The 31-year-old prioritised cardio over strength, which meant she only ever got thinner instead of stronger.
She would then spend the weekends bingeing on ‘cheat meals’, only to feel guilty come Monday, when the whole ‘binge restrict’ cycle would start again.
‘It took me a while to figure out the style, frequency, type, volume and intensity that I was able to recover from in order to get the best results for my goals,’ Sophie said.
What Sophie did before (2017)
* Training six times a week.
* Eating 1,400 calories.
* Not aiming for strength gains.
* Weekend ‘cheat’ meals.
* Never resting.
What Sophie does now (2021)
* Training 3-4 times a week.
* Eating 2,000 calories or more.
* Prioritise rest and recovery.
* Strong and builds muscle goals.
* Flexible dieting.
* Train smart, not more often.
‘Now, I’ve taken my body through building phases to fuel my sessions to build the muscle I was after.
‘I rest hard, I eat plenty, I sleep plenty, I lift plenty and I’ve got plenty of a**.’
Sophie trains between three and four times a week, eats 2,000 calories or even slightly more on any given day and follows a flexible dietary approach.
Flexible dieting is a popular and simple weight loss plan that allows foods that fit within your specific daily macronutrient targets.
This way of eating provides dieters freedom in their food choices, which may help them to keep weight off over time and create a positive and healthy relationship with food.
The 31-year-old prioritised cardio over strength work, which meant she only ever got thinner instead of stronger (pictured now)
She said if you want to lose weight, you need to train smart not hard in order to see results.
‘Everything I thought I had to do – eat less, hit the gym more, rest = weakness, do a load of exercises per session, be in the gym for ages; it was all the opposite to what I needed to be doing,’ she said.
‘As soon as I stripped things back (not sexy, I know), I got my glutes popping.’
Sophie added: ‘Genetics? Yeah, they played a role for sure! I’ve got a lot of muscle, but also a lot of fat stored which works in my favour. But it doesn’t detract from the progress I’ve made physically, strength, lifestyle and mentally!’