So you think you are really eating healthily?
Clients tell me all the time that they are already eating ‘healthy’…but when we look at their eating choices I can point out some not so obvious foods they should exclude.
Think about this…… if you think ‘breakfast cereal’ is a good idea then you really need to read this list and find out the other 9 you should avoid.
10 Foods you MUST avoid to Lose Belly Fat
To build a lean, curvy, sexy figure you need to make sure that around 90% of your diet consists of whole unprocessed foods –
basically avoid anything that comes out of a box most of the time – instead go for lean meats, veggies, eggs, fruits, etc.
If you are eating 5-6 meals each day (and MOST of you should be) and if you train hard that leaves room for about 4 junk/convenience meals each week.
Be sure your diet contains plenty of protein too!
When it comes to building your best body, maybe you’re not eating as healthy as you think.
Here are 10 foods you may think are good
for you, but in reality are not, and will be detrimental in your efforts to build the body you really want.
1. Breakfast Cereals. Cereals are labeled low fat, healthy and recommended for weight loss. Cereals naturally don’t contain lots of fat. Most boxed breakfast cereals are extraordinarily high in sugar. Always check the label to see where sugar (or anything that ends in ‘ose’) is on the ingredient list. The closer it is to the top, the more sugar it contains.
If you’re serious about your health you’ll be cutting as much sugar as you can OUT.
CHALLENGE: don’t buy any food with sugar in the top 4 or 5 ingredients. (even yoghurt). Let me know how you get on!
2. Muesli/Granola Bars. Muesli bars contain some healthy ingredients
such as nuts and seeds but they’re glued together with things
like corn syrup, honey and just plain sugar, which raise your blood sugar and encourage fat storage. Some bars also contain chocolate chips, making
them not much better than a Mars Bar or Snickers! Basically they
are low in protein, high in fat and sugar – a fat loss disaster – you have to be careful with protein bars too.
FatlossTip: Homemade protein bars/cakes:
Mix 1 cup oats (dry) + 2 scoops vanilla protein powder + 1-1.5 cup water
+ vanilla, sweetener (ie Stevia), cinnamon + shredded carrots and raisins OR
-1 heaping cup of blueberries OR
-1 cup pumpkin
Then pour into a small casserole dish or baking ton and bake for around 45min at
180 C (350 F)
3. Low Fat Yogurt. Fat free doesn’t mean healthy. Low fat yoghurts
usually contain a lot of sugar, approximately 7 teaspoons per 200g
container! Add a piece of fruit and your blood sugar (and insulin)
levels will skyrocket.
Fatloss Tip: choose plain unflavoured Greek yoghurt make it your own by adding fresh fruit, nuts and seeds.
4. Fat Free Muffins Convenient and taste good, but nowhere near
as healthy as you think. Usually massive in size, they are high in
processed carbs, sugar and calories – a dieter’s nightmare! Avoid
like the plague!
5. Sandwiches purchased from cafes. Have you seen the size
of these things? Often enough to feed a small family, they also
often contain sugar laden dressings, little veggies and not enough
protein, and too much bread. Freshness is also questionable.
Fatloss Tip: don’t buy or eat bread!
6. Fruit Juice. Even 100% fruit juice is high in sugar – it doesn’t
matter if it’s natural or not. Fresh fruit juice is not a fat loss favourite.
When you consider how many apples/oranges (or your choice of
fruit) is required to make a cup of juice you can probably understand
where I am headed with this one. Too many calories and an overload
of sugar will not do your physique any favours. Plus, when juiced
you don’t even get the benefit of the fibre.
Fatloss Tip: eat fresh or frozen fruit instead. If you’re serious about losing body fat you’ll limit fruit to 1 of your 9 a day – that means 8 veggies !
7. Cheese and crackers. This is a popular dieter’s snack, but
are usually wheat based (many people have wheat intolerance
and should reduce the amount of wheat they consume) and are
highly processed. The combination of highly processed carbohydrates
(crackers) and fat (cheese) can be a dangerous one for fat loss.
Sue’s Tip: Brown rice cakes and cottage cheese are a much better
fat loss alternative And good evening snack before bed as the protein digests slowly overnight.
8. Sport Drinks. These are supposed to help you replenish electrolytes
and carbohydrates. It’s actually just sugar water, with up to 40g of
sugar per serving. If you are looking for fat loss, the only time these
would be indicated is as a post weight training shake to assist with
recovery (provided you have trained your muscles intensely). And then,
you should add 30g whey protein.
Fatloss Tip: Drink plain water during your workout, and protein +
carbohydrates post workout
9. Fast Food Salads. Contain sugar-laden salad dressings, preservatives
and generally loads of hidden fat.
Fatloss Tip: stick to a garden type tossed salad and add your own
dressing, or make your own salads.
You should add a green salad to every meal!
10. Frozen Meals. Frozen fruits and vegetables are great for you,
so don’t get confused with this. I’m referring to the full TV dinner
type meal. They’re processed, high in sugar and carbs, usually low
in protein and have added sauces and lots of salt. Avoid if possible.
Fatloss Tip: cook your own – if time is an issue, have a ‘cook up’ day or
two each week and freeze your own home cooked meals ready to ‘grab
and go. I cook extra portions and freeze for future disorganised days.
Follow these 10 Rules and you WILL lose body fat!
Eat clean, Train Smart, Feel Great