10 Foods You Should STOP Eating If You Want To Lose Belly Fat
Summary
TLDRThis video script outlines 10 common foods that hinder weight loss, particularly belly fat reduction. The speaker, a fitness coach, shares personal experiences and client stories to highlight the hidden calories and nutritional pitfalls in foods like peanut butter, bread, potato chips, and more. Each food is compared with a healthier alternative, emphasizing the importance of mindful eating and macronutrient awareness for effective weight management.
Takeaways
- 📉 Eliminate high-calorie, nutrient-dense foods to facilitate belly fat loss.
- 🍞 Bread, especially Ezekiel bread, can be part of a weight loss diet if consumed in moderation and fits within your macronutrient goals.
- 🥜 Peanut butter is high in calories and fat; opt for powdered peanut butter as a lower-calorie alternative.
- 🥔 Potato chips, even homemade, can be high in fat and calories, hindering weight loss efforts.
- 🍰 Heros (a type of candy) are high in sugar and calories, and can sabotage daily calorie deficits.
- 🍉 Choose watermelon over Heros for a healthier, lower-calorie sweet option that also helps with satiety.
- 🍶 Greek yogurt is a better choice than regular yogurt for weight loss due to lower calories, less fat, and more protein.
- 🥗 Be mindful of salad dressings, which can add significant calories and fat; consider vinegar and oil as a healthier alternative.
- 🍝 Spaghetti is high in calories and carbs with little nutritional benefit; zucchini noodles are a low-calorie, high-volume alternative.
- 🐟 Tuna packed in water is a lower-fat option compared to tuna in oil, making it a better choice for those watching their fat intake.
- 🍫 Protein bars vary in nutritional value; always check the label to ensure they fit within your dietary goals.
- 🥤 Sugary drinks like Coca-Cola add empty calories; opt for zero-calorie alternatives to avoid unnecessary calorie intake.
Q & A
What was the speaker's initial body fat percentage before his first transformation in 2014?
-The speaker's initial body fat percentage was around 30% before his first transformation in 2014.
What is the primary goal the speaker aims to achieve with his diet?
-The speaker's primary goal is to reach single-digit body fat percentages.
What is a caloric deficit and why is it necessary for weight loss?
-A caloric deficit occurs when you consume fewer calories than your body burns. It is necessary for weight loss because it creates the energy imbalance that leads to the body using stored fat for energy.
What is the speaker's daily caloric intake for his transformation?
-The speaker's daily caloric intake is 2,250 calories for his transformation.
Why are carbohydrates important for the speaker's training performance and energy levels?
-Carbohydrates are important for the speaker's training performance and energy levels because they are the primary source of energy for the body, especially for high-intensity workouts, and they also provide fuel for the brain.
What is the issue with peanut butter in terms of weight loss according to the speaker?
-The issue with peanut butter is that it is high in calories and fat, making it easy to overeat without realizing the high fat content, which can hinder weight loss efforts.
What is a healthier alternative to traditional peanut butter suggested by the speaker?
-The speaker suggests using powdered peanut butter (like PB2) as a healthier alternative because it has significantly fewer calories and less fat compared to traditional peanut butter.
What is the difference between white bread and Ezekiel bread as discussed in the script?
-White bread and Ezekiel bread have similar caloric content, but Ezekiel bread contains more fiber and protein, making it more filling and nutritious.
Why are potato chips a concern in the context of weight loss?
-Potato chips are a concern because they are high in calories and fat, and it's easy to consume large quantities without realizing the high caloric intake, which can contribute to weight gain.
What is the nutritional difference between regular yogurt and Greek yogurt as highlighted in the script?
-Greek yogurt has significantly fewer calories and carbohydrates, and more protein compared to regular yogurt, making it a better choice for weight loss.
Why should one be cautious with salad dressings when trying to lose weight?
-Salad dressings can be high in calories and fat, which can negate the health benefits of a salad. It's important to be mindful of the type and amount of dressing used to avoid excessive caloric intake.
What is a better alternative to regular spaghetti suggested in the script?
-Zucchini noodles are suggested as a better alternative to regular spaghetti because they have significantly fewer calories and carbohydrates while providing additional nutritional benefits.
What is the main difference between tuna in sunflower oil and tuna in water?
-Tuna in sunflower oil has significantly more fat and calories compared to tuna in water, making the latter a better choice for those watching their fat intake.
Why should one be cautious when choosing a protein bar for weight loss?
-Not all protein bars are created equal. Some may contain high amounts of fat and carbohydrates, which can hinder weight loss efforts if not accounted for in one's daily caloric intake.
What is the main argument against drinking regular Coca-Cola instead of Coke Zero when trying to lose weight?
-Regular Coca-Cola contains a high amount of sugar and calories, which can contribute to weight gain. Choosing Coke Zero saves calories and helps avoid unnecessary sugar intake.
Outlines
🍞 The Impact of Common Foods on Weight Loss
The video script discusses 10 foods that can hinder weight loss, especially belly fat reduction. The speaker shares personal experiences and coaching insights, emphasizing the importance of a caloric deficit for weight loss. They provide a daily caloric intake example and explain the role of macronutrients like carbohydrates, fats, and proteins in a diet. The script also clarifies misconceptions about carbohydrates and fats, illustrating how excess consumption can lead to fat storage through the process of lipogenesis. The goal is to raise awareness and offer healthier alternatives to facilitate effortless fat loss.
🥜 Rethinking Peanut Butter Intake
This paragraph focuses on the caloric density of peanut butter and its potential to contribute to excess fat storage if not measured carefully. The speaker introduces a comparison between classic peanut butter and a powdered alternative (PB2), highlighting the significant difference in calories and fat content. They advocate for powdered peanut butter as a healthier alternative that can be used in shakes and snacks without compromising on taste, thus aiding in better macronutrient management for weight loss.
🍞 The Bread Debate: White vs. Ezekiel
The speaker addresses the debate between white bread and Ezekiel bread, presenting nutritional comparisons and discussing the benefits of each. While both have similar caloric content, Ezekiel bread is favored for its higher fiber and protein content, which can contribute to a feeling of fullness and satisfaction. The paragraph encourages viewers to consider personal preferences and macronutrient goals when choosing between the two types of bread, emphasizing moderation and macro-aware choices for effective weight loss.
🥔 The Surprising Caloric Impact of Potato Chips
This section of the script reveals the caloric content of different types of potato chips, including homemade, Lay's, and Pringles, and how they compare in terms of fat content. The speaker points out that while homemade chips have minimal fat, the store-bought varieties can have a significant amount of fat, contributing to excess calorie consumption. The paragraph serves as a cautionary note about the hidden calories in seemingly innocent snack choices and their potential to disrupt weight loss efforts.
🍉 Choosing Wisely: Heros vs. Watermelon
The script contrasts the calorie and sugar content of Heros, a popular sweet snack, with that of watermelon, offering a healthier alternative. The speaker calculates the calories in a cup of Heros, which is equivalent to a substantial amount of sugar, and compares this to the negligible calories and macronutrient profile of an equivalently satisfying amount of watermelon. The emphasis is on making smart food swaps to satisfy sweet cravings without derailing weight loss goals.
🥗 The Hidden Calories in Salad Dressings
This paragraph discusses the often-overlooked caloric content of salad dressings, particularly Caesar dressing, and its potential to negate the health benefits of a salad. The speaker suggests a simple swap to balsamic vinegar and olive oil as a healthier, lower-calorie alternative that also provides additional health benefits such as aiding digestion and potentially supporting heart health. The focus is on being mindful of condiment choices to maintain a caloric deficit for weight loss.
🍝 Opting for Zucchini Noodles Over Spaghetti
The script highlights the significant calorie and carbohydrate difference between spaghetti and zucchini noodles, presenting the latter as a healthier, low-calorie alternative. The speaker emphasizes the nutritional benefits of zucchini noodles and suggests that they can be a satisfying substitute for pasta in various dishes, allowing for greater volume and fewer calories, which is beneficial for weight loss.
🐟 Selecting the Right Kind of Tuna
This paragraph addresses the difference between tuna packed in oil and tuna packed in water, pointing out the substantial difference in fat content between the two. The speaker advises viewers to be mindful of the type of tuna they choose or order to avoid unnecessary fat intake, which can hinder weight loss progress. The emphasis is on making informed choices to optimize macronutrient intake.
🍫 The Protein Bar Misconception
The script challenges the assumption that all protein bars are healthy and macronutrient-friendly, comparing a Greek style protein bar with a Quest bar. The speaker points out the differences in calories, carbohydrates, fat, and protein content, advocating for the latter as a better option due to its lower fat and carbohydrate content and higher protein. The message is to read nutritional labels carefully and not to be misled by marketing claims on protein bars.
🥤 The Cost of Taste: Coke vs. Coke Zero
The final paragraph of the script discusses the caloric and sugar content of Coca-Cola versus Coke Zero, highlighting the excessive sugar intake associated with consuming the original version. The speaker encourages viewers to consider the zero-calorie alternative to avoid unnecessary sugar and calorie consumption, which can impede weight loss efforts. The focus is on making smart beverage choices to support health and fitness goals.
Mindmap
Keywords
💡Belly Fat
💡Caloric Deficit
💡Macronutrients
💡Peanut Butter
💡Bread
💡Potato Chips
💡Sugar
💡Greek Yogurt
💡Salad Dressing
💡Pasta
💡Protein Bars
💡Soft Drinks
Highlights
The presenter underwent multiple transformations, going from 30% body fat to 12%, and identified foods that hindered progress.
Removing certain foods can make losing belly fat effortless, and the video provides healthy alternatives for easy dietary changes.
The importance of a caloric deficit for weight loss is emphasized, meaning consuming fewer calories than the body burns.
The presenter's personal diet consists of 2,250 calories, with specific amounts of carbohydrates, fats, and proteins for optimal results.
Carbohydrates and fats are not inherently bad but can lead to weight gain if consumed in excess of the body's needs.
Peanut butter, despite being considered healthy, can contribute to a high-fat intake if not measured properly.
Powdered peanut butter (PB2) is suggested as a healthier alternative to traditional peanut butter, with significantly less calories and fat.
The debate between white bread and Ezekiel bread is discussed, with the latter being higher in fiber and protein.
White bread can be included in a diet in moderation, as long as it fits within the individual's macronutrient goals.
Potato chips, both homemade and store-bought varieties, are highlighted for their high fat and calorie content.
Heros, a type of candy, are shown to be high in sugar and calories, with a healthier alternative being watermelon.
Greek yogurt is recommended over regular yogurt for its lower calorie, carb, and fat content, with higher protein.
Salad dressings, especially Caesar dressing, can negate the health benefits of a salad due to their high fat and calorie content.
A simple switch to balsamic vinegar and olive oil as a salad dressing can save calories and provide health benefits.
Spaghetti is high in calories and carbs, with zucchini noodles suggested as a lower-calorie, nutrient-rich alternative.
Tuna in oil versus tuna in water is compared, with the latter being significantly lower in fat.
Protein bars are not all the same, and it's important to check nutritional facts to ensure they fit within dietary goals.
Coca-Cola is compared to Coke Zero, highlighting the excessive sugar and calorie content of the original.
The video concludes with an invitation for viewers to share their thoughts on the foods discussed and suggest additional topics.
Transcripts
10 foods you should stop eating if you
want to lose your belly fat I've
undergone multiple Transformations over
the last decade and in my first
transformation in 2014 I went from
roughly that 30% body fat Mark all the
way to 12% and the foods behind me are
the 10 foods that were stopping me from
hitting that goal my goal ultimately was
always to reach single digit and when I
repeated this transformation between
2016 and 17 I then identified even more
foods that had all these hidden calories
that I didn't know was stopping me from
hitting my goals not only that I've been
coaching for nearly a decade and these
are the foods that I've compiled and the
10 top foods that I've seen consistently
with myself and my clients that that has
stopped them from hitting their goal and
once you're able to remove either one or
all of these Foods you will see that
losing your belly fat becomes effortless
so I highly recommend you watch till the
end not only am I going to show you
which 10 foods are stopping you from
hitting your goals I am also going to
show you healthy alternatives to make an
easy change and these are the changes
that I've made myself that have allowed
that belly fat to go away very easily
without further Ado let's not waste any
time let's dive into the signs and let
me share with you the 10 foods in front
of us we have an accurate depiction of
what 5 lb of fat looks like in 5 lb of
muscle and we understand in science to
be able to lose weight you need to be in
a caloric deficit and all that means is
that you need to be eating less calories
than what your body Burns and this
difference is what causes a deficit now
for my myself and you guys have seen my
transformation and you're seeing it
right now on the screen that for me is
2,250 calories and I've been eating that
to lose one pound a week now that is
equivalent to 275 G of carbohydrates
which is important for my training
performance and my energy levels it's
where my brain gets a source of energy I
am eating 50 g of fat and that is just
enough for me to maintain my hormonal
balance and that is roughly 20% of my
total caloric intake and I'm eating 175
g of protein so that I can make sure
that I'm maintaining if not even
building muscle tissue through a caloric
deficit and that the body utilizes fat
as a source of energy in this caloric
deficit with that being said let me show
you why carbohydrates and fats are seen
as the bad guy now remember that I
mentioned I'm eating 275 G of carbs each
and every single day and let me show you
what that looks like with the sugar that
we have in front of us here 40 60 and we
have
275 every single day and represented by
the sugar I need to eat 275 carbs and as
you can see and let's picture this is
all the calories that I can have to
maintain my weight I am creating a
caloric deficit with 275 and you'll be
surprised how easy it is to hit those
carbs depending on the foods that you're
picking which I'm going to show you and
this is what's usually happening there's
Foods in your diet that you're eating
every day that are causing you to eat
over access but with a lot of lot of the
foods you're eating is causing this
spillover and what happens when you eat
more than what your body needs it will
saturate your muscles it will saturate
your liver your brain will utilize as
much as it needs so that it can use as
an energy to be able to think for you
your body will then go through a thing
that's called lipogenesis and use these
extra calories to create fat and fat its
main purpose is an energy Reservoir it's
an energy saver and that's why carbs are
so demonized this it is quite easy to
overeat otherwise it's extremely
important in our day-to-day it's all
about getting the right amount and
that's why we need to be very accurate
with the amount of carbs and especially
those added sugars that we have in all
the foods that we're eating and the same
applies to fat for me to be able to get
the results that you're seeing on the
screen I never go over 50 g of fat but
I'm going to show you how easy it is in
your pizzas your almond nuts that you're
probably eating how easy it is to
overeat and what happens when you go
over your 50 g of fat let's say on
Monday you eat an entire packet of
almond nuts that excess fat just gets
stored and that adds on to your betty
fat and that happens a few times over
the week and after 2 weeks you notice
that your pants aren't feeling the same
they're just a little tight and what
happens is because you don't know that
these foods are stopping you from
hitting your goals and they're actually
adding on to fat one month passes two
months pass and you're all of a sudden
going from a size M to a size l so the
idea of this video isn't to demonize any
of the foods that I'm about to show you
but it's to bring Consciousness so you
know exactly what you need to be eating
and what you can limit in terms of your
daily intake let's go into food number
one and I'm telling you it will surprise
you food number one is one that you're
very likely eating and that I consider
the most controversial on this list but
I highly recommend that you hear me out
because it will allow you to finally
have control over this food and that is
peanut butter widely considered to be
healthy and I do agree it has its
benefits but I'll go with you and really
say how controlled are we eating the
peanut butter and is there a bit
alternative so here we have a gif
classic peanut butter that everyone is
familiar with and loves and here we have
pb2 now in 2 tablespoons of GIF right
which is exactly the content that you're
seeing here there is
190 calories that is 16 G of fat and 8 G
of carbs and comparatively we have two
tablespoons of pb2 and this is what we
call powdered peanut butter that has 60
calories 1.5 G of fat and 5 G of carbs
and with the exact same amount of
serving slice 2 tablespoons that is
three times less calories in this pb2
compared to the GIF and also 11 times
less fat but let me show you how much
more fat there is in this peanut butter
compared to this one 16 and that is what
16 16 G of fat looks like
comparatively with just the powdered
peanut butter there's only 1.5 G and for
the sake of the video I'm just going to
show you what a two G looks like and
this is what two G look like now again
we all love our peanut butter people
never really measure how much peanut
butter that they're taking out even when
they're on a dieting process so you're
adding it to your rice cakes you're
adding it into your snacks you're adding
into your shakes you're on the run you
never really track it is so easy to
overeat this two tablespoons is 30% of
my total fats I consider that not to be
the greatest trade-off so the easy
substitution you can make is just using
powdered peanut butter and I promise you
this tastes equally as good and you just
have to make it and what's amazing is
you can have so much more so if you want
it in your shake simply just add this
peanut butter and you will notice that
you get that same flavor and if you want
to have it into your snack it is very
very difficult to notice the difference
let's move on into food number two and I
want to know from you guys in the
comments down below if you're trying to
lose weight are you having peanut butter
in your diet do you think I am wrong but
let's move on into the next one which is
another controversial one food number
two again controversial but this was
actually inspired by your comments
through my competition prep which
allowed me to become a natural Pro many
of you guys asked me Dr like why are you
eating bread white bread especially is
so processed and I want to bring the
debate to an end and also to allow you
guys to make your own decision of what
is better so here I have one slice of
white bread and here this is brown bread
but for intense and purposes let's
picture that this is Ezekiel bread now
one slice of white bread has 80 calories
15 G of carbohydrates 0.8 G of fiber and
2.7 g of protein now in one slice of EZ
EO bread there's also 80 calories
there's also 15 G of carbohydrates but
the big difference is is that there's 4
G of fiber and there's 4 g of protein
that being said macronutrient wise and
calor wise for fat loss calorically
they're exactly the same but what is the
difference why do they look so different
why are they different it's different
because it's made of organic and
sprouted whole grains and legumes it
includes Miley barley sparred wheat soy
beans and lentils compared to other
breads like white bread Ezekiel bread is
high in protein high in fiber and it
also has other important nutrients both
have the same calories but Ezekiel Bread
wins due to it having three times more
fiber and almost double the protein this
means that eel bread is more likely to
fill you up and leave you feeling
satisfied than white bread so let me
know in the in the comments down below
are you team white bread or team Ezekiel
bread but again the big difference is
not so much and it really should come
out to your personal preference between
getting all those little extra added
benefits versus The Taste and for me I
enjoy eating white bread as long as it's
done in moderation and that's why you
guys always see white bread in my food
there is different components into the
meal but it doesn't make one drastically
more Superior than the other so
sometimes besides the science you should
also make a decision between what you
like and with bread in general just make
sure that you're eating the exact
amounts that fits in your Macros let's
move on into food number three to drive
the point home can you eat peanut butter
and bread to be able to lose your belly
fat yes they just make things a little
bit more difficult because they're so
calorically dense as long as you have
discipline and you can eat it in
moderation they're both fine but that
isn't the case for most people so if you
find yourself to be the person who's
either totally in or totally out maybe
not having them in your diet will be to
your benefit and I make this decision
with my clients all the time let's move
on into meal number three food number
three is going to be very surprising and
you may even discover some some
information that you would have never
ever known and introducing potato chips
now we all know potato chips aren't the
greatest but you will see how snacking
or maybe having some of your partner's
potato chips is hurting your results so
in front of us we have homemade potato
chips the classic Pringles which we all
love and we have lays now in this
homemade potato chips there's 200 g of
this which is equivalent to 154 calories
35 G of carbs and 0.2 G of fat in this
Lae there's 30 grams 157 calories 15.4
gram of carbs and 9.6 G of fat now in
Pringles there's 157 calories in here as
well 15 G of carbs and exactly 10.1 G of
fat and here is our 10 G of fat for the
Pringles so you may be asking Dr Mike
what's the big difference here we have
200 g of chips so much more quantity
lays this is only 30 G Pringles only 30
G and the biggest difference is the
amount of fat content there's virtually
no fat in making your own homemade
version now food number four is
something that you just decide I'm going
to have a little bit of and it won't
make a massive difference and
introducing Heros and in here we have
200 g of herbos and if you have this on
your office table or at home and you're
just picking off it the entire day it's
very easy to eat all of these herbos now
in this cup is a whopping
667 calories that is 150 g of carbs and
that is equivalent to 100 g of sugar
that is in this cup alone that isn't the
best way to put 667 calories and for
reference we know to lose a pound of fat
you need to be in a caloric deficit in a
week of 3,500 and that's where you get
the number 500 from because 3,500
divided by 7 days in the week is 500
calories so so if you've set yourself a
500 daily caloric deficit just eating
this small cup undo all the hard work
that you've put in throughout the entire
day but to put it into context what
about a healthy alternative
this is 600 calories worth of watermelon
you can eat all of this watermelon for
just this amount of Heros so I would ask
you what is the trade-off now again in
this watermelon is 151 G of carbs 3 G of
fat and 12.2 g of protein so I ask you
in the comments what are you picking the
Heros that you like that's sweet and
nice or 2 kg or 4.4 lb of watermelon and
this is what I mean by being very
intelligent and picking the right foods
and it will help you hit your sweet
tooth and it just goes to show that
there's better Alternatives out there so
don't buy the Heros and rather find a
fruit that you enjoy and just substitute
that out and you'll feel Fuller for
longer you'll also just get that Sugar
craving hit that you're looking for
Greek yogurt and regular yogurt so when
I started my transformation I was having
the granola with the yogurt now this
here is regular yogurt and what we have
exactly is 200 g in this 200 g is 240
calories 24.1 G of carbs 12.7 G of fat
and that doesn't sound too bad but let's
compare that to Greek yogurt in there is
89 calories almost three times less than
calories 6.4 G of carbs which is almost
four to 5 times less the amount of carbs
there is so much more protein there's 14
g of protein and there's virtually 0 g
of fat in this Greek yogurt at 0.3 and
just that simple decision between going
regular yogurt and Greek yogurt can save
you over 30% of your total fats and that
is 13 G of fat in just this little bit
of yogurt where you could have the same
amount but with virtually no fat F and
almost four to five times less the
carbohydrates and so much more protein
in this chabani Greek yogurt undoubtedly
you're eating a salad in your diet
regimen but it's very difficult to eat
salad without any sort of salad dressing
and this is 30 G and that's the usual
serving recommendation but in one
serving of a Caesar salad is 120
calories 3.8 G of carbs 11.2 G of fat
and this is exactly the amount of fats
that you're eating that you're just
having in this innocent salad and that's
why people always say that most salad
dressings defeat the purpose of the
salad alog together this is why I want
you to be very careful with the amount
of salad dressing you're using always
look at the macronutrient contents of
all the salad dressings that you're
eating because you're putting so much
effort with your salad and you're trying
to eat healthy but you undo all the
benefits in terms of macro nutrients and
calorie intake and over time you you
wonder why is my belly fat not going
away a very simple solution is just
adding some balsamic vinegar and this is
white vinegar in this case and some
olive oil what's amazing about the
vinegar and the added benefits is that
it contains polyphenols that will fight
off oxidative stress it will reduce the
risk of any chronic disease it will help
you with the digestive health the acetic
acid enhances the digestion by
stimulating the enzyme activities and
your overal nutrient absorption it will
also help you with your blood sugar
control it has a low glycemic index
which helps manage blood glucose levels
and it's also beneficial for your
diabetes management it helps with heart
health it may lower cholesterol and
blood pressure and it does also help
with weight loss also just compared to
the Caesar salad there's virtually no
calories and a healthy addition in meals
without adding those calories but then
again do be careful that you have it in
moderation so you're not facing any
dental erosion be very very careful but
again a very common mistake I see people
make that's stopping them in their
caloric deficit all together the next
one is a classic one that I know many of
you are probably avoiding already but
there's a few things that I want to add
here and that is spaghetti this here
exactly is 200 g worth and this entire
spaghetti is equivalent to
718 calories that's 141.5 G of carbs 4 G
of fat and 25.6 g of protein now the
issue with this food is that it's not
calorically dense or providing you with
any additional nutritional benefits and
that's why most people don't eat
spaghetti especially they're when
they're on a diet but I do want to show
you guys a healthier and better
alternative introducing zucchini noodles
and in the zucchini noodles there is 200
g so this is 200 g of spaghetti 200 g of
zucchini noodles and in here is exactly
34 calories in this entire Bowl there's
6.2 G of carbs and 0.6 G of fat there's
21 times more calories in the spaghetti
and you can have 21 of these bowls of
zucchini noodles to have the equivalent
of the carbohydrates in the spaghetti
and not only that is it better for you
in terms of your carb management and
also total calories there's also the
micronutrient benefit of eating a
zucchini noodles and to be honest who
eats pasta just on its own and you may
be saying oh the same applies to the
zucchini noodles but you can add all the
added ingredients like the baln and the
lean ground beef into your zucchini
noodles compared to your pasta and this
is a common switch that I make with a
lot of my clients especially the Italian
ones if you want something that's high
volume you will never go wrong with
zucchini noodles preparing it the right
way it tastes amazing the consistency is
great it mixes well with chicken breast
lean ground beef or any other food that
you would make with your pasta the next
one is a food that you're shopping for
you've heard that it's healthy
but there's one small common mistake
you're making that you're not even
realizing and this is exactly what held
me back from being able to finally get
into single digit because I just wasn't
paying attention and that is tuna now
there's nothing wrong with tuna however
there are two different types of tuna if
you're in a hurry and you're just
grabbing things here we have tuna in
sunflower oil which is this one right
here and the total calories are 253
calories 15.2 G of fat and 30 .4 g of
protein in this tub and this one is tuna
and water and sealing water and that is
119 calories 1.5 G of fat and 2.6 g of
protein literally 10 times less amount
of fat the one in water compared to the
one that is in oil and that is the big
difference between the two this one has
1.5 grams of fat and this one has 15.2
and just making sure that you're getting
the right tuna or even when you're
ordering it will make a massive
difference between the two the Classic
fitness bar or the healthy bar or the
one that gets you with the good
advertising cuz they'll put protein on
there but this is a Greek style protein
bar and in here is 191 calories that's
14.5 G of carbs 9.9 G of fat and 10.3 g
of protein and they're very happy to
call this a protein bar cuz there's 10 G
in here now let's compare that to this
Quest bar and you may even argue that
there's more size and volume in this
Quest Bar but in this Quest Bar there's
150 calories compared to the 190 this
has only 3 G of carbs compared to the
14.5 the quest bar has 6 G of fat
compared to the 10 G of fat in this bar
and this has nearly double the amount of
protein with 18 G of fat whenever you're
seeing protein or protein ridden on
every bar don't take it for face value
have a look at the nutritional facts in
the back and make sure sure that it fits
in your Macros overall because again you
have to give them credit for the
marketing but you need to be careful and
just check that it does fit into your
Macros this is a very very common
mistake because I hear it all the time
from my clients hey Mike I just picked
up a protein bar on my way to the
airport I'm sure they're all the same
you have a look you're eating triple the
amount of fats that you're supposed to
and you're also eating double the amount
of carbohydrates so not all protein bars
are created equally but this by far is
the best protein bar I've ever had in
the sense of the macronutrient intake it
also makes me feel full after I've had
to and the taste amazing the next one is
controversal because so many people
argue just because of the taste but I
might be able to just sway you in making
the right decision and that is the
classic Coke this is 500 ml of Coca-Cola
the original flavor the one that we all
love and comparatively we have here 100
calories and that is 25.7 g of sugar
compared to its brother which has z g of
sugar but let me show you what price
you're paying for Taste each and every
single time so this here let me show you
what 25 g of sugar looks like 26 I'm
going to take it but every time you
decide to have a can of this you take 25
g of sugar all the time and asides from
the 25 g of sugar you're not getting any
nutritional value from the Coca-Cola so
why just not have the counterpart that
has zero calories where you get to save
yourself from it all together and you
can also have more without feeling any
guilt so I always make the point to
people that yes they're yes they're both
not the healthiest but as long as you're
not consuming extra calories which is by
far the most important in terms of
weight loss just make sure you're not
drinking your calories is a simple rule
that you can follow and making the
decision between tastes is always going
to save you I know people who drink 2
lers of coke and easily have 400 extra
calories in their diet because they want
to enjoy The Taste despite the hour of
cardio that they're doing and eating the
salads and all the healthy foods so
again just go for the Coke Zero after
time you won't even notice the
difference I almost never notice the
difference and that my friends is the
end of the video let me know in the
comment section down below if there's
any foods that I'm missing here if
there's Foods you disagree with and I
will consider making another one if you
guys feel like hey Mike we want more of
these cuz it helps you in terms of
making good decisions I'll leave the
video here and I'll see you guys in the
next one
cheers
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