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

Summary

This 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

00:00

🍞 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.

05:02

🥜 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.

10:05

🍞 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.

15:06

🥔 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.

20:08

🍉 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.

Keywords

💡Belly Fat

Belly fat refers to the excess adipose tissue stored in the abdominal region. In the video's context, it is the primary concern for the audience looking to lose weight and improve their health. The script discusses various foods that contribute to belly fat accumulation and offers alternatives to help reduce it.

💡Caloric Deficit

A caloric deficit occurs when an individual consumes fewer calories than their body burns, leading to weight loss. The video emphasizes the importance of maintaining a caloric deficit to lose belly fat, with the presenter sharing their own caloric intake as an example.

💡Macronutrients

Macronutrients are nutrients that the body needs in relatively large amounts for energy and growth, including carbohydrates, fats, and proteins. The script discusses the importance of macronutrient balance, particularly in the context of weight loss and maintaining energy levels and hormonal balance.

💡Peanut Butter

Peanut butter is highlighted in the video as a food that, while considered healthy, can contribute to unwanted fat gain if not consumed in moderation due to its high calorie and fat content. The video suggests using powdered peanut butter as a lower-calorie alternative.

💡Bread

Bread, both white and Ezekiel, is discussed in the script as a food that can fit into a weight loss diet but should be consumed mindfully. The difference between white bread and Ezekiel bread is highlighted, with the latter being praised for its higher fiber and protein content.

💡Potato Chips

Potato chips are presented as a high-calorie snack that can easily contribute to a caloric surplus. The video compares homemade chips with store-bought varieties, emphasizing the differences in fat content and suggesting moderation in consumption.

💡Sugar

Sugar is a simple carbohydrate that is often added to foods and can contribute to weight gain. The script uses sugar as an example to illustrate how easy it is to exceed daily caloric and carbohydrate limits, particularly with foods like Heros (a type of candy).

💡Greek Yogurt

Greek yogurt is positioned in the video as a healthier alternative to regular yogurt due to its lower calorie and carbohydrate content, and higher protein content. It is suggested as a part of a weight loss diet to help maintain muscle mass while reducing fat.

💡Salad Dressing

Salad dressings, especially Caesar dressing, are highlighted as a source of hidden calories and fats that can undermine the health benefits of a salad. The video recommends using vinegar and olive oil as a healthier alternative to reduce caloric intake.

💡Pasta

Pasta, specifically spaghetti, is discussed as a high-carbohydrate food that can contribute to weight gain if not managed properly. The video introduces zucchini noodles as a lower-calorie, high-volume alternative to traditional pasta.

💡Protein Bars

Protein bars are examined in the video for their nutritional content, with a focus on the differences in calories, carbohydrates, fats, and protein between various brands. The video advises viewers to read nutritional labels carefully to ensure the bars fit their dietary needs.

💡Soft Drinks

Soft drinks, such as Coca-Cola, are criticized in the video for their high sugar content and lack of nutritional value. The script promotes the idea of choosing zero-calorie alternatives like Coke Zero to save on calories without sacrificing taste.

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