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) 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 can be very detrimental in your efforts at building the body you desire.
#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 of your food.
CHALLENGE: don’t buy any food with sugar in the top 4 or 5 ingredients. (even yoghurt). Let me know how you get on!
Meal Tip: Traditional oatmeal or Weetabix.
#2. Muesli/Granola Bars. Muesli bars contain some healthy ingredients
such as oats, nuts and seeds but they’re glued together with things like corn syrup, honey and just plain sugar, which send your blood sugar levels through the roof. Some bars also contain chocolate chips, chunks of dried fruits making
them not much better than a Mars Bar or Snickers!
Basically they are a low protein, high fat and high sugar, body fat storing treat!
Meal Tip: Homemade protein bars/cakes:
Mix 1 cup oats (dry) + 2 scoops vanilla protein powder + 1-1.5 cup water
+ vanilla, sweetener to taste (ie Stevia), cinnamon +
– shredded carrots OR
-1 heaped cup of blueberries OR
-1 cup pumpkin
Then pour into a shallow baking tray 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 again – are you seeing a picture building?
You had cereal for breakfast, at coffee break you avoided the biscuits and cake and chose a ‘healthy’ yoghurt – sadly you’ve had just as much sugar which in turn keeps your blood sugar level high and your body just doesn’t need to use any of your stored body fat for energy!
Meal Tip: plain unflavoured yogurt or Greek yoghurt (My absolute favourite- healthy fats and dairy) add fruit, seeds and protein powder for a nutritious sweet treat. Add sweet chilli sauce to make a quick, tasty dressing to replace mayo.
#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 these like the plague!
Meal Tip: As for point #3, homemade protein bars/cakes or just chose a couple of pieces of whole fresh fruit and a handful of raw nuts!!
#5. Sandwiches, panini, baguettes purchased from cafés and supermarkets. Have you read the ingredients list of these things?
They often contain sugar laden dressings, little veggies and not enough protein, and way too much bread. Just open them up and have a look at the tiny amount of filling.
Meal Tip: make a bowl of salad instead, or even better cook extra food in the evening and pack it for lunch the next day.
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 my point on this one. Too many calories and an overload of sugar will not do your physique any favours.
Juices deprive you of beneficial fibre and other nutrients it brings.
Meal Tip: choose smoothies mixed with protein powder instead.
7. Cheese and crackers. A popular snack, but
are highly processed, usually wheat or grain 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. If you watched he recent programme on Sugar and Fat on the BBC – you’ll see that cheese and crackers are exactly what they were talking about! The carbs in the crackers (sugars) and the fat in the cheese give this half and half combo which guarantees fat storage!
Meal Tip: Brown rice cakes and cottage cheese, or even cottage cheese and fresh fruit are a much better fat loss alternative.
8. Sport Drinks. Supposed to help you replenish electrolytes and carbohydrates.
They’re actually just sugar water, with up to 40g of sugar per bottle.
If fat loss is your goal a post training shake to assist your recovery (provided you have trained intensely for over 25 mins). Post workout for example you could add 20- 30g whey protein to a bottle of Gatorade.
Meal Tip: Drink plain water during your workout, and fast absorbing protein + carbohydrates within 45minutes of your workout.
9. Fast Food Salads. Contain sugar-laden salad dressings hiding preservatives and hidden fat.
Meal Tip: stick to a garden type tossed salad and add the dressing or not, or grow and make your own salad from a window box or two!
10. Frozen Meals. Frozen fruits and vegetables are great for you, But a TV dinner type meal is NOT! They’re processed, high in sugar and carbs, usually low in protein and have added sauces and lots of sodium. The quality of the ingredients is often Not the best. Avoid if possible.
Meal 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.
You can get disposable ‘take-away’ tubs easily now, so you can batch cook your favourites and fill your freezer with healthy meals.
Follow these tips and you’ll feel better, lose stored fat and have plenty of energy.
More important – you’ll keep your enthusiasm for your healthy eating plan!
Let me know how you get on…
Do you have any recipes or tricks that work for you?
Share them here…..
Eat Clean. Train Hard. Feel Great!