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  • unfattening
    Dr Joshua Wolrich (BSc MBBS)
    @unfattening

Images by unfattening

Stop it. Stop it. Stop it. STOP IT. STAHP IT.
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Stop letting people tell you that food has the power to make you feel guilty. No one item of food has the ability to make you unhealthy. Eat 10 cookies a day? Maybe. Eat less than that? You’re probably ok. The official number is difficult to quantify 😂
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Before the crazy people start yelling at me in the comments that I’m ‘promoting unhealthy foods’ and I ‘should be ashamed of myself’ and ‘that much sugar isn’t good for anyone’, let me just say this. No food in isolation is inherently unhealthy from a nutrition standpoint. The frequency of which you consume them is what’s important.
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This page is about improving your relationship with food, and the fact that so many people feel guilty after eating just one cookie is the whole reason why these kind of posts are so important.
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Follow me 👉🏻 @unfattening for more like this, check out my stories on #nutribollocks, and have a look at my website to subscribe to my free mailing list via the link in the bio for recipes and fitness blogs.
Stop it. Stop it. Stop it. STOP IT. STAHP IT. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Stop letting people tell you that food has the power to make you feel guilty. No one item of food has the ability to make you unhealthy. Eat 10 cookies a day? Maybe. Eat less than that? You’re probably ok. The official number is difficult to quantify 😂 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Before the crazy people start yelling at me in the comments that I’m ‘promoting unhealthy foods’ and I ‘should be ashamed of myself’ and ‘that much sugar isn’t good for anyone’, let me just say this. No food in isolation is inherently unhealthy from a nutrition standpoint. The frequency of which you consume them is what’s important. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This page is about improving your relationship with food, and the fact that so many people feel guilty after eating just one cookie is the whole reason why these kind of posts are so important. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow me 👉🏻 @unfattening for more like this, check out my stories on #nutribollocks , and have a look at my website to subscribe to my free mailing list via the link in the bio for recipes and fitness blogs.
Had a 4hr commute home due to a flat tyre. Was planning on a different post but you’ll have to make do with a picture of dinner from last week 😓
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Rump steak, pumpkin tortellini, torn mozzarella, sautéed courgette, Nando’s hot sauce, fresh basil and mixed seeds 👌🏻
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Follow me 👉🏻 @unfattening for more like this, check out my stories on #nutribollocks, and have a look at my website to subscribe to my free mailing list via the link in the bio for recipes and fitness blogs.
Had a 4hr commute home due to a flat tyre. Was planning on a different post but you’ll have to make do with a picture of dinner from last week 😓 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Rump steak, pumpkin tortellini, torn mozzarella, sautéed courgette, Nando’s hot sauce, fresh basil and mixed seeds 👌🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow me 👉🏻 @unfattening for more like this, check out my stories on #nutribollocks , and have a look at my website to subscribe to my free mailing list via the link in the bio for recipes and fitness blogs.
That look you give when people question your integrity...
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(Inward look = 😤🤬😶)
That look you give when people question your integrity... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ (Inward look = 😤🤬😶)
Let me start off by saying no-one should condemn you for drinking ‘full-fat’ coke (also how on earth did it get that name?!), but I personally would much rather eat my calories than drink them 😂
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I’ve touched on the ‘sugar doesn’t cause type 2 diabetes’ a few times now, but just to summarise... the most important factor for whether someone develops type 2 diabetes is the amount of fat around the organs they have (visceral fat). Not sugar. Sugar may be a factor in over-consuming calories and weight gain, but it’s not a direct cause. You could just as easily gain weight and develop type 2 diabetes on the keto diet (#controversial). Stop demonising sugar.
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My personal opinion is that diet soda is MUCH better in a balanced diet than the original version. No calories, similar taste, far more room for food. It doesn’t cause weight gain (it literally has 0 kcal), it doesn’t cause cancer and aspartame isn’t something to be afraid of. The only real issue is that it’s more acidic and will wreck your teeth faster. Everything in moderation people.
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When you see #nutribollocks being spread on social media call it for what it is, then send me a screenshot 😉
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Follow me 👉🏻 @unfattening for more like this
Let me start off by saying no-one should condemn you for drinking ‘full-fat’ coke (also how on earth did it get that name?!), but I personally would much rather eat my calories than drink them 😂 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’ve touched on the ‘sugar doesn’t cause type 2 diabetes’ a few times now, but just to summarise... the most important factor for whether someone develops type 2 diabetes is the amount of fat around the organs they have (visceral fat). Not sugar. Sugar may be a factor in over-consuming calories and weight gain, but it’s not a direct cause. You could just as easily gain weight and develop type 2 diabetes on the keto diet (#controversial ). Stop demonising sugar. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ My personal opinion is that diet soda is MUCH better in a balanced diet than the original version. No calories, similar taste, far more room for food. It doesn’t cause weight gain (it literally has 0 kcal), it doesn’t cause cancer and aspartame isn’t something to be afraid of. The only real issue is that it’s more acidic and will wreck your teeth faster. Everything in moderation people. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When you see #nutribollocks  being spread on social media call it for what it is, then send me a screenshot 😉 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow me 👉🏻 @unfattening for more like this
Always good to get some solid nutrient dense lunch in between the cookies and chocolate 😜
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Wild salmon fillet
Samphire
Potato gnocchi
Sautéed shiitake mushrooms
Toasted almonds
Mixed seeds
Teriyaki sauce
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Follow me 👉🏻 @unfattening for more like this, check out my stories on #nutribollocks and have a look at my website for an easy calorie/macro calculator as well as subscribe to my free mailing list via the link in the bio for recipes and fitness blogs.
Always good to get some solid nutrient dense lunch in between the cookies and chocolate 😜 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Wild salmon fillet Samphire Potato gnocchi Sautéed shiitake mushrooms Toasted almonds Mixed seeds Teriyaki sauce ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow me 👉🏻 @unfattening for more like this, check out my stories on #nutribollocks  and have a look at my website for an easy calorie/macro calculator as well as subscribe to my free mailing list via the link in the bio for recipes and fitness blogs.
It’s #worldmentalhealthday... so let’s touch on the impact social media can have for a second.
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If you’ve been following my stories over the last 24hrs you’ll have seen that I’m perfectly fine with people disagreeing with what I promote and stand for, but I don’t tolerate people that shame others and encourage guilt around their bodies and around food. I rarely have to block people but today I did.
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This Instagram account should be a safe space for you all to be able to share how you’re doing in your relationship with food. Despite that, there are still going to be times when social media, even with the best intentions, isn’t helpful.
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I have two suggestions:
1. Recognise and unfollow people who make you feel shame about yourself in any way shape or form. Even if they have a blue tick.
2. Take time off from social media every so often - don’t underestimate how much of an impact is has on how you view your life.
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If you’re struggling with mental health please talk to someone. 1 in 4 of us will be affected by mental health at some point in our lives - don’t hide it. This is no shame in asking for help.
It’s #worldmentalhealthday ... so let’s touch on the impact social media can have for a second. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you’ve been following my stories over the last 24hrs you’ll have seen that I’m perfectly fine with people disagreeing with what I promote and stand for, but I don’t tolerate people that shame others and encourage guilt around their bodies and around food. I rarely have to block people but today I did. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This Instagram account should be a safe space for you all to be able to share how you’re doing in your relationship with food. Despite that, there are still going to be times when social media, even with the best intentions, isn’t helpful. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I have two suggestions: 1. Recognise and unfollow people who make you feel shame about yourself in any way shape or form. Even if they have a blue tick. 2. Take time off from social media every so often - don’t underestimate how much of an impact is has on how you view your life. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you’re struggling with mental health please talk to someone. 1 in 4 of us will be affected by mental health at some point in our lives - don’t hide it. This is no shame in asking for help.
Let’s not get so bogged down with labels and marketing that we forget exactly what’s in these snacks.
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It’s not a secret that the poorer you are, statistically the less healthy you are. Obviously there are far more factors than just food causing this, but food and nutrition exclusivity is a part of it. When we portray being healthy to only look like the left hand side we widen that gap even further.
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Eating healthy doesn’t have to be expensive. It doesn’t have to include goji berries, avocado and ultra-organic apple cider vinegar with the mother. Never eat any of these and you can still be just as healthy as the next person. Let’s stop complicating what healthy is.
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Let’s try and make being healthy more inclusive.
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Follow me 👉🏻 @unfattening for more like this, check out my stories on #nutribollocks and have a look at my website (unfattening.co.uk) to subscribe to my free mailing list. Lastly check out the podcast I did with @spearmanchris via the link in the bio on common nutrition myths.
Let’s not get so bogged down with labels and marketing that we forget exactly what’s in these snacks. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s not a secret that the poorer you are, statistically the less healthy you are. Obviously there are far more factors than just food causing this, but food and nutrition exclusivity is a part of it. When we portray being healthy to only look like the left hand side we widen that gap even further. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Eating healthy doesn’t have to be expensive. It doesn’t have to include goji berries, avocado and ultra-organic apple cider vinegar with the mother. Never eat any of these and you can still be just as healthy as the next person. Let’s stop complicating what healthy is. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Let’s try and make being healthy more inclusive. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow me 👉🏻 @unfattening for more like this, check out my stories on #nutribollocks  and have a look at my website (unfattening.co.uk) to subscribe to my free mailing list. Lastly check out the podcast I did with @spearmanchris via the link in the bio on common nutrition myths.
How successful was this weekend from a food perspective?
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There will be a whole bunch of you as soon as I asked that felt like a failure that you’d eaten out or gone off ‘plan’.
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A much better way of judging that question would be to ask yourself whether your relationship with food is better now than it was on Friday...
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If you listened to your hunger and ate food that satisfied you physically and mentally, that sounds like a win to me. I don’t personally care if that included pizza, some ice cream and a bunch of donuts. Your overall health isn’t SOLELY dictated on the nutrients you put in your body.
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Food for thought (pun intended).
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Fantastic photo by @thefashionfitnessfoodie - go follow her. Do it.
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Follow me 👉🏻 @unfattening for more like this, check out my stories on #nutribollocks, have a look at my website (unfattening.co.uk) to subscribe to my free mailing list. Lastly check out the podcast I did with @spearmanchris via the link in the bio on common nutrition myths.
How successful was this weekend from a food perspective? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ There will be a whole bunch of you as soon as I asked that felt like a failure that you’d eaten out or gone off ‘plan’. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ A much better way of judging that question would be to ask yourself whether your relationship with food is better now than it was on Friday... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you listened to your hunger and ate food that satisfied you physically and mentally, that sounds like a win to me. I don’t personally care if that included pizza, some ice cream and a bunch of donuts. Your overall health isn’t SOLELY dictated on the nutrients you put in your body. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Food for thought (pun intended). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Fantastic photo by @thefashionfitnessfoodie - go follow her. Do it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow me 👉🏻 @unfattening for more like this, check out my stories on #nutribollocks , have a look at my website (unfattening.co.uk) to subscribe to my free mailing list. Lastly check out the podcast I did with @spearmanchris via the link in the bio on common nutrition myths.
Learning to cook is an essential life skill... learning to cook gourmet food is optional 😂
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Hope you’re all having a fantastic weekend!
Learning to cook is an essential life skill... learning to cook gourmet food is optional 😂 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hope you’re all having a fantastic weekend!
They taste absolutely rubbish as well.
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Do yourself a favour - eat real cookies (in moderation) because they taste amazing, and maybe just eat more protein during your meals.
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It was the ‘guilt free’ bit that really set me off.
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Follow me 👉🏻 @unfattening for more like this, check out my stories on #nutribollocks, have a look at my website (unfattening.co.uk) for an easy calorie/macro calculator and to subscribe to my free mailing list. Lastly check out the podcast I did with @spearmanchris via the link in the bio on common nutrition myths.
They taste absolutely rubbish as well. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Do yourself a favour - eat real cookies (in moderation) because they taste amazing, and maybe just eat more protein during your meals. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It was the ‘guilt free’ bit that really set me off. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow me 👉🏻 @unfattening for more like this, check out my stories on #nutribollocks , have a look at my website (unfattening.co.uk) for an easy calorie/macro calculator and to subscribe to my free mailing list. Lastly check out the podcast I did with @spearmanchris via the link in the bio on common nutrition myths.
When was the last time you had a burger and fries without doing one (if not all) of the following:
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a) felt guilty about the number of calories
b) justified it by reassuring yourself you went to the gym earlier that day/promising yourself you were going to gym tomorrow
c) ordered the sweet potato fries because they were ‘healthier’ than the regular ones
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As @laurathomasphd says... give yourself unconditional permission to eat all foods. It’s not as simple as it sounds, but it’s well worth it.
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Challenge the fear around food, challenge the labels. Maybe have a burger this evening 😉
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Follow me 👉🏻 @unfattening for more like this, check out my stories on #nutribollocks, have a look at my website (unfattening.co.uk) for an easy calorie/macro calculator and to subscribe to my free mailing list. Check out the podcast I did with @spearmanchris via the link in the bio on common nutrition myths.
When was the last time you had a burger and fries without doing one (if not all) of the following: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ a) felt guilty about the number of calories b) justified it by reassuring yourself you went to the gym earlier that day/promising yourself you were going to gym tomorrow c) ordered the sweet potato fries because they were ‘healthier’ than the regular ones ⠀⠀⠀⠀⠀⠀⠀⠀⠀ As @laurathomasphd says... give yourself unconditional permission to eat all foods. It’s not as simple as it sounds, but it’s well worth it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Challenge the fear around food, challenge the labels. Maybe have a burger this evening 😉 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow me 👉🏻 @unfattening for more like this, check out my stories on #nutribollocks , have a look at my website (unfattening.co.uk) for an easy calorie/macro calculator and to subscribe to my free mailing list. Check out the podcast I did with @spearmanchris via the link in the bio on common nutrition myths.
“I feel fat.”
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How many times a day do you hear yourself uttering those words either internally or externally? It may seem controversial to say it, but ‘fat’ isn’t any more of a feeling than being ‘long-haired’ is. We’ve grown up hearing people use it in that kind of context, but I put it you that that’s not only unhelpful but probably harmful.
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If we feel ‘fat’, how can we respond to that as an emotion in the short-term? We can’t. We can attempt to address our disordered eating, our possible lack of exercise, our nutrient-sparse food choices... but all of these are long-term solutions not short-term ones.
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You know what’s a much more useful feeling? Shame. Worthlessness. Fear. Worry. Insecurity. None of these are easy to address, don’t get me wrong, but they are much more helpful when it comes to identifying and dealing with the reasons behind why we feel ‘fat’.
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Check out @danasuchow’s latest post on the matter for a really good example as to how to arrive at a feeling that we may be able to positively address.
“I feel fat.” ⠀⠀⠀⠀⠀⠀⠀⠀⠀ How many times a day do you hear yourself uttering those words either internally or externally? It may seem controversial to say it, but ‘fat’ isn’t any more of a feeling than being ‘long-haired’ is. We’ve grown up hearing people use it in that kind of context, but I put it you that that’s not only unhelpful but probably harmful. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If we feel ‘fat’, how can we respond to that as an emotion in the short-term? We can’t. We can attempt to address our disordered eating, our possible lack of exercise, our nutrient-sparse food choices... but all of these are long-term solutions not short-term ones. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You know what’s a much more useful feeling? Shame. Worthlessness. Fear. Worry. Insecurity. None of these are easy to address, don’t get me wrong, but they are much more helpful when it comes to identifying and dealing with the reasons behind why we feel ‘fat’. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ * Check out @danasuchow’s latest post on the matter for a really good example as to how to arrive at a feeling that we may be able to positively address.