10 Foods You Should STOP Eating If You Want To Lose Belly Fat
Summary
TLDRThis video script reveals the top 10 foods that hinder belly fat loss, explaining the science behind why they're problematic and offering healthier alternatives. From overeating nuts to indulging in high-sugar snacks like Nutella and granola, the script emphasizes the importance of macro tracking and mindful eating to maintain a caloric deficit. It also dispels marketing myths around 'healthy' snacks and condiments like ketchup, ultimately providing viewers with a clearer understanding of food choices that can sabotage fat loss efforts.
Takeaways
- 📉 To lose belly fat, it's crucial to maintain a caloric deficit by consuming fewer calories than you burn or burning more calories than you consume.
- 🏋️♂️ High protein, moderate carb, and low-fat diets are recommended for fat loss, as they help maintain muscle mass and provide energy for daily activities and workouts.
- 🥜 Nuts, while marketed as healthy, can be high in calories and fat, making them easy to overeat and potentially hinder fat loss efforts.
- 🍪 Packaged snacks like veggie chips may seem healthy but can be high in fat and calories, which can negate the benefits of a calorie-controlled diet.
- 🍫 Foods like Nutella are high in both sugar and fat, which can quickly fill up your daily allowance for these macros and impede progress towards a leaner physique.
- 🥣 Granola, often considered a healthy breakfast option, can be high in sugar and fat, contributing to excess calorie consumption.
- 🍫 Snickers bars and similar candy are high in sugar and fat, which can significantly impact daily macronutrient goals and hinder fat loss.
- 🥭 Dried fruits like mango can be deceptively high in sugar, leading to excessive carbohydrate intake if not consumed mindfully.
- 🍦 Ice cream, even when consumed in moderation, can be high in fat and sugar, making it a challenging indulgence to fit into a calorie deficit diet.
- 🧀 Cheese, a common food item, can be high in fat, and it's easy to consume a lot of it unknowingly, which can affect fat loss goals.
- 🍅 Ketchup and other condiments may seem innocent, but they can contain a significant amount of sugar, impacting overall macronutrient balance.
- 🍔 Fast food items like a Big Mac are high in calories, fat, and carbohydrates, making them a poor choice for those trying to lose belly fat.
Q & A
What is the primary goal of the video?
-The primary goal of the video is to educate viewers on the 10 foods that may be preventing them from losing belly fat, explain the science behind why these foods are problematic, and provide healthier alternatives.
What is a caloric deficit and why is it important for fat loss?
-A caloric deficit occurs when you consume fewer calories than your body burns. It's important for fat loss because it forces your body to tap into fat stores to meet its energy requirements, thus helping you lose weight.
What are the recommended macronutrient ratios for losing fat according to the video?
-The recommended macronutrient ratios for losing fat are a high-protein, moderate-carb, low-fat diet.
What is the significance of tracking your macronutrients?
-Tracking macronutrients is significant because it helps ensure that you are consuming the right balance of proteins, fats, and carbohydrates to support your body's needs and maintain a caloric deficit, which is crucial for fat loss.
Why are nuts considered to be high in calories and fats?
-Nuts are high in calories and fats because they are dense in nutrients and healthy fats, making them easy to overeat without realizing the high caloric and fat intake.
What is the issue with overeating carbs and fats in the context of the video?
-Overeating carbs and fats can lead to excess calorie intake, which, if not burned off, will be stored as body fat, hindering efforts to lose belly fat.
What is the 'DNA Sequence' mentioned in the video and how does it contribute to the success rate at Sculpt by Science?
-The 'DNA Sequence' is a mechanism developed by the coach, combining scientific research from biochemistry, microbiology, and medicine with personal coaching experience. It is used to transform physiques by optimizing nutrition, training, and other factors, contributing to a 99% success rate at Sculpt by Science.
Why is Nutella highlighted as a problematic food for losing belly fat?
-Nutella is highlighted because it contains high amounts of sugar and fat. Consuming it regularly can lead to excessive calorie intake, which can prevent fat loss and even lead to weight gain.
What is the issue with granola as a breakfast food when trying to lose belly fat?
-Granola can be high in both calories and sugar, and it's easy to overeat due to portion sizes. This can lead to excessive carbohydrate and calorie intake, which can hinder fat loss efforts.
How does the video suggest using My Fitness Pal to help with tracking macros?
-The video suggests using the My Fitness Pal app to scan barcodes of food items to easily track the macronutrient content, helping users stay within their desired caloric and macronutrient goals.
What are some healthier alternatives to the foods discussed in the video?
-The video suggests alternatives such as choosing dried peanut butter instead of Nutella, opting for healthier versions of cheese, and being mindful of condiments like ketchup by choosing reduced sugar or no sugar options.
Why is the video's focus on the combination of foods rather than individual foods?
-The focus is on the combination of foods because it's not just about individual foods but the overall diet and how easily people can overconsume calories from a combination of foods, leading to difficulties in losing belly fat.
What is the role of marketing in misleading consumers about the healthiness of certain foods, as mentioned in the video?
-Marketing can mislead consumers by emphasizing certain healthy aspects of a food product, such as protein content or being plant-based, while downplaying the high levels of fat, sugar, or calories, which can contribute to weight gain.
How does the video address the issue of overeating with dried fruits and nuts?
-The video points out that dried fruits and nuts are calorie-dense and easy to overeat. They may be marketed as healthy, but they can contribute significantly to daily calorie and sugar intake if not consumed in moderation.
What is the significance of the visual representation of fat and sugar from various foods in the video?
-The visual representation helps viewers understand the actual quantities of fat and sugar they may be consuming, which can be surprising and help motivate more mindful eating habits.
How does the video suggest people approach condiments like ketchup when trying to lose belly fat?
-The video suggests being aware of the high sugar content in condiments like ketchup and choosing alternatives with reduced sugar or no added sugar to avoid excessive calorie and sugar intake.
What is the impact of consuming a high-fat, high-sugar meal like a Big Mac on daily macronutrient goals?
-Consuming a high-fat, high-sugar meal like a Big Mac can quickly use up daily fat and carbohydrate allowances, making it difficult to maintain a caloric deficit and potentially hindering fat loss.
Outlines
🍽️ Top 10 Foods Sabotaging Belly Fat Loss
The speaker shares a personal journey and professional experience to identify 10 common foods that hinder belly fat loss. They emphasize the importance of understanding the basics of fat loss, which involves being in a caloric deficit and consuming a high-protein, moderate carb, low-fat diet. The speaker's own macronutrient intake is shared as an example, and the video promises to reveal the science behind why these foods are problematic and offers healthier alternatives.
🥜 The Caloric Impact of Overeating Nuts
This paragraph highlights how easily one can overconsume calories and fats from seemingly healthy snacks like cashews. The speaker points out that a packet of cashews, despite being marketed as healthy, can contain a significant amount of calories and fat, which can negate an entire day's efforts of staying in a caloric deficit. They provide a detailed analysis of the nutritional content of cashews and how it compares to a daily recommended intake.
🍫 The Hidden Sugar and Fat in Nutella
The speaker discusses the high sugar and fat content in Nutella, a popular spread, and how its consumption can contribute to fat accumulation. They calculate the total grams of sugar and fat in a jar of Nutella and compare it to the recommended daily intake, illustrating that even a small daily serving can significantly impact weight loss goals.
🥣 The Deceptive Macros in Granola
Granola is often considered a healthy breakfast option, but the speaker reveals that it can be high in both calories and sugar. They demonstrate that a typical serving size can easily lead to overconsumption of fats and carbs, which can hinder weight loss efforts. The paragraph serves as a cautionary tale about the deceptive nature of certain 'healthy' foods.
🍫 Snickers Bar: A Case Study in Overconsumption
Using a Snickers bar as an example, the speaker shows how popular candy bars can be high in sugars, carbohydrates, and fats. They calculate the nutritional content of a single bar and illustrate how consuming just one can consume a significant portion of the recommended daily intake of fats and carbs, thereby impacting fat loss efforts.
🥭 The Sugar Trap of Dried Fruits
The speaker warns about the high sugar content in dried fruits, using dried mango as an example. They explain that the sugar content in these seemingly healthy snacks can add up quickly, leading to excessive calorie consumption and hindering weight loss progress.
🍦 Ben and Jerry's: A Tub Full of Sugar and Fat
Ice cream, especially popular brands like Ben and Jerry's, is highlighted for its high sugar and fat content. The speaker calculates the macros in a tub of ice cream, showing that consuming the entire tub would far exceed the recommended daily intake of fats and sugars, which can greatly impact weight loss goals.
🧀 Cheese: A Surprisingly High Fat Snack
Cheese, a common snack or meal addition, is revealed to be high in fat. The speaker provides a detailed breakdown of the fat content in a packet of cheddar cheese, illustrating that even a small amount can contribute a significant portion of the daily recommended fat intake.
🍅 The Sugar Content in Ketchup
Ketchup, a popular condiment, is shown to contain a surprising amount of sugar. The speaker calculates the total sugar content in a bottle of ketchup and suggests alternatives like reduced sugar or no sugar versions to help maintain a healthier diet.
🍔 The Macros in a Big Mac
The speaker concludes with an analysis of the nutritional content in a Big Mac, one of the world's most famous hamburgers. They detail the high calorie, carbohydrate, and fat content, demonstrating how easily one can overconsume in a single meal and the impact this can have on weight loss efforts.
Mindmap
Keywords
💡Belly Fat
💡Caloric Deficit
💡Macronutrients
💡Nuts
💡Sugar
💡Fat Storage
💡Marketing
💡Nutella
💡Granola
💡Snickers Bar
💡Dried Fruit
💡Ice Cream
💡Cheese
💡Ketchup
💡Big Mac
Highlights
The presenter went from 30% body fat to roughly 12% by cutting out certain foods.
There are 10 common foods that may be preventing you from losing belly fat.
Understanding the science of fat loss is crucial, which involves being in a caloric deficit.
A high protein, moderate carb, low-fat diet is recommended for fat loss.
The presenter's current diet consists of 175g of protein, 20% of calories from fats, and the rest from carbs.
Overeating carbs and fats leads to weight gain as the body stores the excess as fat.
Nuts, despite being marketed as healthy, can be high in calories and fats.
A packet of cashews can contain up to 500 calories and 41g of fat.
Tempeh chips may seem healthy but can be high in fat and calories.
Nutella contains a high amount of sugar and fat, which can hinder fat loss.
Granola, often considered a healthy breakfast option, can be high in both sugar and fat.
Snickers bars are high in sugar and fat, making them a poor choice for those trying to lose belly fat.
Dried fruit, like mango, can contain a significant amount of sugar.
Ice cream, especially brands like Ben & Jerry's, can be very high in fat and sugar.
Cheese can be an easy food to overeat and is high in fat.
Ketchup contains a surprising amount of sugar and can contribute to a high calorie intake.
A Big Mac contains a high amount of calories, carbs, and fat.
The video provides insights into the foods we eat and how they affect our ability to lose belly fat.
The presenter encourages viewers to be mindful of food combinations and portion sizes.
The video concludes with a call to action for viewers to provide feedback and suggestions for future content.
Transcripts
10 foods that are stopping you from
losing belly fat in 2017 I went from 30%
body fat to roughly 12% and I cut out a
lot of the foods behind me however I
could never get to single digit body fat
because there are still foods that I was
eating that was stopping me from losing
belly fat over the last decade I've
coached over a thousand clients like the
ones you're seeing in front and I've
compiled the best list of the 10 foods
that you're probably eating right now
that is stopping you from losing belly
fat not only I'm going to tell you the
science behind why is stopping you but
I'm also going to give you healthy
alternatives to utilize so I highly
recommend you watch the video to the
very end and probably share it with a
friend who's probably eating one of
these Foods let's not waste any time
let's get into the science and let me
share these 10 foods with you let's go
before we jump into the 10 foods it's
fundamental that we understand the basic
Sciences when it comes to Fat Loss this
is a representation of 5 lb of fat and
the equivalent of 5 lb of muscle we
understand to be able to lose weight we
need to be in a caloric deficit so you
need to be eating less food than the
amount of calories that you're burning
or you need to burn more calories than
the amount of calories that you're
eating your calories in are the food
intake and your calories out is the
energy you're expending breathing
running walking exercising just living
daytoday so we need to make sure that
you're in a caloric deficit consistently
and your body is going to compensate by
tapping into your fat stores or any
other stores to be able to make sure
that it's hitting its energy requirement
now we don't just want to lose weight we
want to lose fat and to be able to make
sure that we're losing fat ideally in
our calories in we want to be eating a
high protein moderate carbon lowfat diet
these are all my clients and I'm showing
you their macros and how they're able to
achieve this physique and these were the
macros that they're eating at the same
time this is my current physique and for
me to attain this physique I'm currently
eating 175 g of protein and I've given
myself 1 g of protein per pound of body
weight my body weight right now is 175
protein I've given myself about 20% of
my total calories towards fats and the
rest of my calories go towards carbs
which is too 275 and those are the exact
macros that I need and over time as I
try to get leaner I will decrease my
carbs but it's just enough protein to
maintain my muscle mass in a deficit
just enough carbs so I can have
consistent power output train heavy be
energetic have enough brain energy as
well and then fats just enough so I can
maintain my hormonal balances now this
is where the problem comes in first of
all this is why people are so afraid of
carbs the sugar here in this jar is a
perfect representation of old the carbs
we're currently ingesting and to show
you what 275 G of carbs are I'm going to
pour the sugar in and what you're seeing
here so far is 100 G of carbs this is
200 g of carbs so each and every single
day for me to achieve this physique I'm
eating this amount of carbs exactly now
this is where the problem comes most
people aren't even tracking and this is
what happens your body will utilize
these carbs it will feed into your liver
it will feed into your muscle it will
feed into your brain as a source of
energy it's the body's primary source of
energy however if you're not tracking at
all maybe you decide to have an extra
doughnut that day and you add another 30
G of carbs maybe you decide you know
what I'm going to have a cookie that day
and what happens is is all of this ends
up spilling over and that spill over is
exactly where the problem comes in all
this extra sugar all these extra carbs
that your body is now utilized your body
has to put that Sugar somewhere
introducing fat fat is going to be where
these extra carbs get stored especially
the carbs that your body isn't utilizing
and the same applies with fat here we
have fat this is just pure fat right and
when you overeat the 50 g of fat your
body can only just do one thing with
that fat and that is just storing the
fat so one day maybe you go to 60 G of
fat I overeat that and that adds that
here second day passes you eat another
10 gam of fat third day passes you eat
again 10 G over your fat intake and as
you can imagine after a month passes
after two months pass all of a sudden
your jeans just don't fit the same it
just feels a little bit tight four
months pass and you have belly fat and
you've accumulated a whole other one of
these props here onto your body and that
is why it is so important to be able to
make sure that you're hitting the exact
amount of carbs and fats and the 10
foods behind me that I'm about to show
you are tightly packed with so much
sugar and so much fat that you would be
surprised that keeps on adding to the
total amount of carbs and fat that you
should be eating conversely stopping you
from losing Betty fat without further
Ado let's move into meal number one meal
number one everyone's favorite snack
nuts cashew nuts almond nuts all of them
fall within this category now look at it
the marketing is amazing baked makes it
sound healthier cuz it's not fried
cashew nuts uh naturally trans fatty
acidfree food it's a source of protein
we need that for muscle right amazing
let's eat that and it's also a source of
dietry fiber fiber is good for you right
well this is where the the problem comes
in first of all it's a packet of air
second of all in here is 85 G of cashew
nuts this entire packet is 500 calories
and if you're eating one of these and
you're doing cardio you're eating
healthy you're having your salads you're
slaving away to be able to be in a
caloric deficit these 500 calories will
cancel your entire day of being in a
caloric deficit we know that one pound
of fat is 3,500 calories and divide that
by 7 days in the week that's where you
get that 500 calorie deficit a day
number this will cancel all of that and
it's so easy to eat now we want to take
it a step further we know in this packet
is 500 calories but what about the
amount of fats in this packet alone so
I'm only allowed to have 50 g of fat and
usually my clients will go as high as 60
G especially if you're not following a
keto diet so we know per 100 G there's
48.75 G of fat so all we need to do
48.7 5 we know that in this entire
packet there's only 85 G so we need to
multiply that by
85 and in this packet is
41.4 G of fat that's almost all of my
fats and this is what it looks like fat
looks like that you'd eat each and every
single day that is 23 g that is 32 G 38
40 that is 42 G of fat each and every
single day if you just eat that packet
alone all of your fats are literally
gone just in one serving of those cashew
nuts and that's exactly what you need to
be careful of and that's what's stopping
you from losing belly fat because once
you've had that packet of nuts you're
going to go over by 60 70 even 80 g in
your entire day and all of this fat
what's going to happen to it it's going
to be stored although nuts are great for
your diet they're very easy to overeat
the objective of this video is not to
demonize any food because the same can
happen with them I'm just trying to
illustrate how easy it is to overeat eat
your carbs or your fats that is stopping
you from losing belly fat but that is
just the cashews alone let's go on into
meal number two over the last 16 weeks
we've had a 99% success rate at sculpt
by science and it's because of a
mechanism that I've developed called the
DNA sequence It's a combination of all
the scientific research I've done over
the last decade combining everything
I've learned from biochemistry and
microbiology and everything through
medicine and the experience I've gone
through with nearly thousands of each
and every single client that I've
personally coached I am now able to
transform any physique as long as the
person is dedicated irrespective of
their background the people who come
through my doors or busy professionals
were dedicated and finally want to see
the six-pack once in their life their
energy levels are optimized they're
eating the specific foods that they can
eat not only for this program but what
they'll be able to follow the rest of
their life their sleep is optimized and
also their training and nutrition and we
look into so much more in terms of blood
work we do it all if you want to know
exactly how I'm able to use the DNA
sequence and see such a high success
rate what we do is we go through a
diagnosis what you need to do is fill
out the short questionnaire and we'll be
able to jump on a call and be able to
see how the DNA sequence may be able to
help you we're also selective with who
we work with so please fill out as much
information as possible so we can see if
we can help you but I'll see you in the
next step snack number two now you may
or may not be eating this but the point
I want to illustrate is that you need to
be very careful of marketing now look at
this 10 pay chips 10 pay healthy right
it tells us that there's 5 g of protein
pres serving amazing right it's
plant-based healthy real ingredients
source of fiber amazing now again
remember what I saying is that you want
to be in a 500 daily caloric deficit in
one bag there's 50 g and in 50 g the
total amount of calories we are getting
293 calories if you have two of these
it's basically 300 if you have two of
these that's 600 calories two packets of
these Tempe chips no fat loss for for
you but let's take it a step further
let's see how much fat is in just this
bag of 10 pay chips so there's 50 g in
the bag and in one bag there's
19.7 G of fat let's just round it off
and call it 20 so we're going to
calculate 20 G of fat 19 G of fat that's
what that looks like so every time I eat
one of those packet of Tay chips that's
all the fat that I'm consuming and in
reality who only really eats one so it
could literally and easily be double
this so my recommendation is when you
see healthy snacks at the store and it's
telling you 5 g of protein have a look
at all the macros because it's very
likely that you're canceling out half of
the amount of fat that you can eat in a
serving just in one packet of
snacks let's ask
yourself is that really worth it a few
of these it's going to take about 3 4
minutes to eat completely watching a
show and all of your fats are are
literally gone so I highly recommend
when you're shopping make sure you have
a look at your total amount of macros in
that meal especially if it has amazing
marketing let's move on into number
three meal number three is going to hurt
a lot of feelings but I just wanted to
illustrate a point I used to eat Nutella
just as a little bit on a teaspoon right
and it would take me an entire month to
be able to go through those things but
those teaspoons accumulate now in this
Nutella there's 200 g of Nutella and one
serving size is 15 G right so in one
serving of Nutella we have 200 g divided
by 15 so in here we have 13.33 repeated
servings that gives us 80 calories
multiplied by 13.33 there is
1,66 calories so how about figuring out
how much sugar there is in this entire
bottle of Nutella so we know that
there's 13.33 servings in this entire
bottle per serving there's 8.4 g of
sugar so 133.33 multiplied by
8.4 is going to give us 112 G of carbs
that's half of my carbs gone if I just
have this entire thing but let's see how
much sugar there is in this entire
Nutella so 112 G 105 that's
111 g of sugar we understand that that's
112 g of sugar in this bottle of Nutella
alone but what about the grams of fat so
again serving there's 4.6 gram of fat so
13.33 multiplied by 4.6 G of fat that's
61.3 G of fat and let's see what that
looks like I think we're going to need a
giant scoop of this fat that's 16 G
that's 62 G of fat I'm happy with that
in this entire bottle of Nutella there's
62 G of fat and 112 G of carbs when a
month passes and you haven't seen any
results but you've been having a little
teaspoon of it's innocent of that
Nutella each and every single day it's
hard to argue when you see how much
sugar and fats is in there when you're
not seeing any progress so this is
exactly why people are getting stopped
from losing fat because you have no real
idea and really if I have this whole jar
in one sitting that's all of my fats
gone for that particular day and half of
my carbs this is why when I have my
environment around me I don't carry any
Nutella a good alternative instead of
the Nutella I like having PB to and this
is the dried peanut butter that can turn
into peanut butter that's as good as
Nutella for me so let's move on into
meal number four meal number four is
many people's favorite breakfast and
this is granola and I use this one
because the first time I was trying to
lose belly fat I thought having Greek
yogurt and granola to be this healthy
breakfast that you can eat however I
wasn't losing any weight and I wondered
why I'm going to utilize a bowl and
measure a realistic amount of granola
that's someone is going to eat in one
serving in one serving of granola there
is 45 G so this is one serving of
granola according to this
packet that's 50 g Get Serious who's
eating one serving like really who's
going to only eat one serving so let's
go 90 G we're probably going to have two
servings right so we're going to go 90
one serving is 45 two servings is 90
right 90 G of granola two
servings looks good right now let's do a
bit of math how many calories are in
here so in one serving of granola
there's exactly 193 calories so we're
having two servings 193 multiplied by
the two servings we're going to have
that's
386 calories so if you overeat this you
will still go into your deficit but
that's 386 calories doesn't look bad
right very likely that you're going to
have some Greek yogurt on here add your
strawberries and then you're over the
500 calories which is what we're trying
to stay in the deficit in not only that
but this is where the interesting part
comes in with granola how much fat is in
this bowl of granola in one serving is
going to be exactly 6.8 G of fat we've
had two servings that's 6.8 multiplied
by two that's going to give us 13.6 G of
fat let's see what that looks like and
that is 13 G of fat just in this bowl of
granola but what about the sugar how
much sugar is there total sugar in this
granola per serving is 13.5 g of sugar
so we're going to take 13.5 multiply
that by two servings and that gives us
27 g of
sugar 27 g of sugar so majority of this
bowl is going to give you all of that
sugar and all of this fat and to be
honest I wanted to be fair for the video
so I picked the best macras you could
find in Granola so it can very easily be
much worse let's move on into meal
number five meal number five is
everyone's favorite candy bar Snickers
in one serving let's figure out how much
Snickers they are and the easiest way to
do it instead of manually calculating
the way I have you can download the free
app My Fitness Pal and you can click on
scan barcode and it will scan the
barcode for you so in one serving of
this Snickers bar that's 250 calories
that gives us 29.5 G of carbs and 12.2 G
of fat if you have two of these no fat
loss for you it's not happening how much
sugar and how much carbohydrates and how
much fat there is in just one bar so one
bar is going to give us 12.2 G of fat
and this is what 12.2 G of fat looks
like that's 12 G of fat and this entire
Snickers bar you're going to eat all of
this fat that if you have two of these
bars that's half of your fat allocation
gone which is a lot of fat just for the
Snickers bar the total sugar comes out
to be 25 .7 g of sugar in one Snickers
bar you're going to eat all of this
sugar as well as all of this
fat let's move on into the next one now
I don't know at your parents home or
even in your own home but it's very
normal to have the mixed nuts in there
as well as your dried fruits and in this
example I'm going to show you dried
mango dried fruit is just basically
sugar so this is seven pieces of the
dried mango and in here is 140 calories
and in here there's 28 grams of sugar
and you know just to make it taste a
little bit better they add another five
grams of added sugar so that takes us
exactly to 33 g of sugar for just this
amount of dried mango that's 33 G of
carbs are you having dried mango or is
it just added sugar that you're having
in the form of mango that's why you need
to be very careful with the foods that
you're snacking in on it's very easy
you're not just going to have that one
piece you're probably going to have five
and this is is why so many people decide
to you know what I'm going to cut out
carbs completely but all you need to do
is just be very weary of all the foods
that you're eating and how many calories
really are in them so let's move on into
meal number seven this one might be
controversial but we all love ice cream
right and on our cheat day we may decide
to indulge in a little bit of Ben and
Jerry's because in this entire tub is
170 calories let's see how much fat and
sugar is in this tub so 170 calories
gives us exactly 56 G of fat I can't
even eat this cuz that' be 6 G over just
in this meal and it means that after I
have this tub of ice cream I can eat
nothing less so in this tub is 56 G of
fat let's see what that looks like and
the cherry on top 56 G of fat so in this
entire tub of Ben and& Jerry's that's
the amount of fat I'm supposed to be
eating in a day but if I have this this
entire tub I'll be overeating all of my
fats so the total sugars in this Benin
and Jerry's is 109 g of sugar 105 that's
105 G of sugars but that's all the
macros you'd be eating and one tub of
Ben and& Jerry's let's move on into meal
number eight now the next one is going
to be cheese now cheese is very easy to
eat we all love cheese and again there
are healthy alternatives but in this
packet alone there's eight slices of
cheese and it might take you about a
week to eat this cheese completely but
just to show you and illustrate in this
entire packet there's eight slices of
cheddar cheese we all love cheddar
cheese right in one slice of cheese
there's 6 G of fat and in this entire
packet there is going to be eight slices
right so we want to take 6 G of fat
multiplied by eight slices and that's 48
G of fat all of this cheese here which
is literally just a handful is
equivalent to 48 G of fat let's measure
that out so you're going to consume all
of this cheese in 4 days or 48 G of fat
but the point I want to make is just
choose a healthier version of the cheese
48 G of fat in these eight slices 6 G
per slice for a burger you can get away
with it I would add it to a burger but
the point I want to make is just be
careful of how much cheese that you add
to each and every single one of your
meals let's move on into the next meal
number nine is not really a meal but
it's something that you add on almost
everything and that is going to be
ketchup we all love ketchup but what is
in here that makes it taste so good so
in here is one serving it's 17 G and in
this entire bottle there's 567 G and in
one serving there is a total of 5 G of
carbs it's just carbs and 4 g of sugar
per serving now to calculate how many
servings are in here we're going to take
the total weight of the bottle
567
567 and then divide that by one serving
which is 17 G divide that by 17 and in
here is 33.3 G multiplied by in one
serving we have 4 g of sugar multiplied
by 33 right multiplied by 4 and we get
133 g of sugar in this entire bottle of
ketchup let's really see how much sugar
there is in here that's exactly 100 and
that is exactly 133 g of sugar so I
don't know if this is just a bottle of
sugar or if that's ketchup now we all
love ketchup on our food and you may be
asking Dr Mike what do we do instead
there is 50% reduced sugar which is
going to give you half of the amount of
sugar and there's also no sugar ketchup
which is much much less going for the
exact same bottle exact same brand
sometimes just looking for the one that
says no added sugar that's better macros
for you allows you to have your favorite
condiments on your favorite foods
without it totally annihilating the
amount am of foods that you're eating
that is 133 g of sugar and that is a
bottle of ketchup last but not least a
Big Mac have you ever wondered what
macros were in a Big Mac arguably the
most famous hamburger in the world to
get it macros we're just going to use my
fitness P we're going to go to diary
we're going to go to add dinner and
we're going to search Big Mac and in
this Big Mac is 550 calories another
reason that it's very easy to overeat in
this 5 50 calories we have 46 G of
carbohydrates that 46 G of carbohydrates
and 25 G of fat so if I had two burgers
that's all of my fats gone on a Big Mac
that's 24 G of fat so in this particular
Big Mac 24 G of fat double that that's
my fast intake gone and we have the
carbohydrates that's in this Big Mac not
only that but the amount of
preservatives that are in the Big Mac is
enough that's put me off of eating Big
Mac entirely I made a video where I ate
Big Mac for an entire week it might have
been 10 days about 3 years ago and the
research that I found was staggering
with how edible Big Mac can be even
after 2 3 years of just keeping it
preserved but that is the entire video I
hope it was informative educational and
it's also giving you a little bit more
insight in terms of the actual Foods
you're putting into your body and what
is stopping us from being able to lose
belly fat these foods that we really
enjoy are high in fat they're also high
in sugar and very high in carbs and
these Foods necessarily aren't the enemy
it's more so the combination of all the
foods that are in there that is just so
easy to overeat but I'll leave the video
here if you guys want me to make more of
these then all you need to do is leave
the video The Gentle thumbs up and
comment down below Dr Mike make more I'm
curious to hear your opinion what do you
think are there some things I didn't
track really well are the foods you wish
that I included but I'll leave the video
here are two videos that will show you
how to eat a lot better subscribe if
you're new and I'll see you in the next
one
cheers
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