10 Foods You Should STOP Eating If You Want To Lose Belly Fat

Summary

This 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

00:00

🍽️ 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.

05:00

🥜 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.

10:01

🍫 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.

15:03

🥣 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.

20:04

🍫 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.

Keywords

💡Belly Fat

Belly fat refers to the excess adipose tissue stored in the abdominal region. In the video, it is the main focus as the speaker discusses the dietary factors contributing to its accumulation. The speaker's journey from 30% body fat to 12% and the struggle to reach single digits highlights the importance of addressing belly fat for overall health and fitness.

💡Caloric Deficit

A caloric deficit occurs when an individual consumes fewer calories than they burn. It is a fundamental concept in the video for achieving fat loss, as the body must tap into fat stores to meet its energy requirements when it's not receiving enough from food intake. The script emphasizes the importance of maintaining a consistent caloric deficit to facilitate weight and fat loss.

💡Macronutrients

Macronutrients are nutrients that the body needs in relatively large amounts, including proteins, carbohydrates, and fats. The video discusses the importance of macronutrient balance for a high-protein, moderate carb, low-fat diet, which is suggested for optimal fat loss. The speaker's personal macronutrient intake is shared as an example of how to achieve a physique with low body fat.

💡Nuts

Nuts are highlighted in the video as a food item that, despite being marketed as healthy, can contribute to excessive caloric and fat intake. The video uses cashew nuts as an example, pointing out that their high calorie and fat content can easily negate a day's efforts to maintain a caloric deficit, thus hindering belly fat loss.

💡Sugar

Sugar is a simple carbohydrate that provides quick energy but is also linked to weight gain when consumed in excess. The video script uses a jar of sugar to visually represent the amount of carbohydrates one should consume daily and how exceeding this amount can lead to fat storage, particularly in the belly area.

💡Fat Storage

Fat storage is the process by which the body saves excess energy in the form of adipose tissue. The video explains that overeating fats leads to their storage when the body has more energy than it needs, contributing to belly fat accumulation. The visual of pouring sugar into a jar is used to illustrate how excess carbohydrates are also stored as fat.

💡Marketing

The video script warns about the deceptive nature of food marketing, which can lead consumers to believe they are making healthy choices. For instance, 'baked' or 'healthy' labels on snacks like veggie chips might imply a nutritious option, but they can be high in fat and calories, which can impede fat loss efforts.

💡Nutella

Nutella, a brand of chocolate-hazelnut spread, is used in the script to illustrate the hidden sugars and fats in seemingly innocent food items. The video calculates the total sugar and fat content in a jar of Nutella, showing how easy it is to exceed daily macronutrient limits with a single food item, thus hindering fat loss.

💡Granola

Granola is often considered a healthy breakfast option but is called out in the video for its high calorie, sugar, and fat content. The speaker points out that even a seemingly small serving of granola can contribute significantly to daily macronutrient intake, potentially leading to overconsumption and fat storage.

💡Snickers Bar

The Snickers bar is an example of a popular candy bar used in the video to demonstrate how a single snack can contain a significant amount of daily recommended fat and sugar. The video emphasizes that consuming such high-calorie snacks can easily lead to exceeding daily macronutrient allowances, preventing fat loss.

💡Dried Fruit

Dried fruit, while a concentrated source of nutrients, is also high in sugar. The video uses dried mango as an example to show that even healthy-sounding snacks can be high in sugar content, which can contribute to fat storage if not consumed in moderation as part of a balanced diet.

💡Ice Cream

Ice cream is a popular dessert that the video identifies as high in both fat and sugar. The script uses Ben & Jerry's as an example to illustrate the high caloric content of a single serving, which can quickly lead to overconsumption of daily macronutrient limits, thus impacting belly fat loss.

💡Cheese

Cheese is highlighted as a food item that is easy to overeat due to its high fat content. The video points out that even a small amount of cheese can contribute a significant amount of daily fat intake, cautioning viewers to be mindful of portion sizes when consuming cheese.

💡Ketchup

Ketchup is a common condiment that the video reveals as surprisingly high in sugar content. The script calculates the total sugar in a bottle of ketchup, showing that what may seem like a small addition to meals can actually contribute a significant amount of sugar to the diet, potentially affecting fat loss.

💡Big Mac

The Big Mac is used in the video as an example of a fast-food item that contains a high amount of calories, carbohydrates, and fats. The video emphasizes that consuming such items can easily lead to exceeding daily macronutrient limits, thus making it difficult to lose belly fat.

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