Below Are 7 Foods That Sabotage Fat Loss
The journey towards fat loss is not always an easy one, but the physical principles behind fat loss are relatively simple!
Many people often think they are making healthy food decisions, but some of their selections can actually prevent them from losing weight after all of heir hard work!
The most popular foods and drinks are usually the worst for weight management.
Here is the list of foods to watch out for, and see if you choose any of them throughout the day.
This may seem harmless, but one cup can sabotage your weight loss efforts!
Consuming lquid calories are one of the biggest struggles for most people, and you don’t realize how much of an impact it can have until you step on the scale.
Coffee is a daily morning drink for most people. If you drink 1-2 cups each day with only cream added, you are doing good! However, do you meet those guidelines?
When I go to Starbucks I hardly ever see anyone order a small, they always want a big cup. Then I usually see people ordering non-fat, adding caramel or chocolate flavors, and top it with whipped cream. With a cup like that your body starts off with WAY too much sugar, and then you crash hard later. It also gives you over 500 empty calories!
Try cutting out all the sugar and adding honey or shaking some cinnamon on it. There are ways to drink coffee, just don’t go overboard!
Milk does the body good and provides you with calcium for your bones. However, these days there are different types of milk. You can only have it if you can tolerate dairy, full-fat options are best, but don’t drink too much!
For some reason over the past 50 years, we have been told that consuming fat is bad and it is healthier to drink 2% or skim milk. This is DEAD WRONG. You also only need 1-3 glasses each day, and it depends on the person because everyone responds differently.
Most of the time they add more sugar to the milk so it will taste better. So this full-fat healthy option has turned into a sugary, non-fat, unhealthy option.
This includes whole-grain pasta, even though it may have more fiber.
All pasta goes through extensive processing to get the final product, even though they may originate with whole grains. When it goes through processing the most beneficial nutrients are taken out, and non-beneficial products are added in (like bleach) to make it look better.
One of the biggest things people struggle with when it comes to pasta is portion size. People tend to eat chicken Alfredo with one little chicken breast and a TON of pasta. Then as a side it’s normally garlic bread, a small salad, or a little fruit.
First you want to focus on making half your plate veggies, have the salad first and make it bigger, then use a palm-size protein portion (chicken). Your last step should be to add a small serving of pasta.
You could even substitute the pasta for spaghetti squash/zucchini. Pasta should NOT be the main element on your plate.
Reduced Fat Snacks
When you go to the store you often find products hat say low-calorie, reduced fat, low-fat, and non-fat. These are all things that health and food companies have taught us to look for on food labels.
These types of packaged products have unfortunately been classified as a “healthy” snack for most people. You feel good when you buy them because you think they are “better” for you, and this is completely WRONG!
We are supposed to be mindful of our calories, but a 100-calorie pudding snack that contains hardly any natural ingredients (but is lower in fat and calories) is no where near better for you than 100 calories of all-natural almonds!
Whole-food based options are the best! They have healthy fat even with a few more calories. These reduced fat food products are derived from artificial ingredients, and manufactured with preservatives and additives. They aren’t even close to being a healthier option just because they claim to be low in calories.
So next time you go shopping reach for a handful of nuts, grass-fed beef jerky, some full-fat cheese, or plain Greek yogurt, or a UCAN Bar, to keep you satisfied until your next meal.
Energy drinks are high in sugar and high in caffeine. They may give you energy, but they DO NOT increase your fat loss. The main thing they do is raise your blood-sugar levels and heart rate!
They could even potentially bring your fat burn to a halt. Just like soda, fruit juice, Kool-aid, or any other drinks that are high in sugar.
Apparently, World Health Organization stated that the average American consumes about 3 lbs of sugar each week! Because of this they have changed their guidelines for sugar consumption.
No more than 5% of your total calories should come from sugar.
For a normal/healthy weight adult, you should have about 6 teaspoons (25 grams) of sugar. If you look at the label on the back of a soda they typically have 30-35 grams of sugar in one can! That’s just a soda, not including all of the other things you eat throughout the day that have even more sugar (ketchup, frozen pizza, bread, mayonnaise, etc.).
That one can of soda already puts you over your sugar limit for the day, and rarely do we stop there! Before you reach for an energy drink, you may want to take into consideration the amount negative impact it can have on your body.
Think about it; one slice of bread is about 20 grams of carbs, which means a sandwich (2 slices of bread) is at least 40 grams of carbs. Surprisingly this is equivalent to a chocolate candy bar!
You need carbs in your diet to digest food faster and to use when you are running out of energy. We digest them fast and burn them fast, but the problem comes when you have too much. Each and every person has a certain amount of carbs that need to be stored in their bodies. If you eat more than what needs to be stored, it can turn in to fat storage. We do not want that to happen.
Carbs ultimately leave us feeling tired and hungry. After you eat them your body switches from burning fat to burning carbs, and the goal is to burn fat!
Even though it may seem like a healthy choice by having a sandwich, those two slices of bread have increased your blood sugar and slowed your metabolism. Try eating it without the bread, or replace it with a slice of ezequiel or Udi gluten free bread. Then increase the meats for more protein and a side salad.
These are very convenient and easy to eat as snack to hold you over. However, sometimes these snacks are more like candy bars than a healthy choice.
If you are lookinig to protein to your diet, it shouldn’t come from foods where the protein had to be added in. Ingredients that are used to increase protein are lower in protein quality than protein that comes from animals.
If you do choose to eat a protein bar, look for bars that have very little added sugar, are made from natural ingredients, and have at least half the grams of protein (if not more) as the amount of carbs. For example, 20 grams of carbs with 10 grams of protein.
You are still better off buying raw nuts and seeds, or making a homemade trail mix than eating a protein bar. It is just as quick and easy as a bar and it helps you avoid all of the added sugars. For better protein options you could have whey protein powder, hard-boiled eggs, jerky, etc.
If you have any questions or concerns about this information, please don’t hesitate to leave me a comment below!
Live Well and Live On,