So you think you are eating clean but you still aren’t seeing fat loss results? Then see if you are committing any of these nutrition slip ups and including foods that make you gain weight.
6 Foods That Make You Gain Weight
#1 Protein and Meal Replacement Bars
You’re still not eating this junk, are you?
And don’t give me the crap about only using some “all natural” brand. Read the label. That “natural” bar has more unpronounceables than a spelling bee. And the last time I checked there are no protein bar trees.
But it’s convenient?
And if you’re taking protein shakes make sure to do your research and check out the best supplements for muscle growth. Try an apple and some almonds for a snack instead – it transports just as well, requires the same amount of preparation, and you can pronounce all of the ingredients. Speaking of almonds. . .
#2 Too Many Nuts
I’m a fan of raw nuts for snacks, especially with a piece of fruit. But you have to watch the quantity if you are trying to get lean. Keep the quantity down to the size of the center of your palm per serving. That’s only about 6 – 8 raw almonds for most people. If you are eating nuts by the fistful, you are thwarting your weight loss efforts.
A glass of orange juice is great for breakfast, right?
Well if you aren’t losing belly fat like you want, consider mixing the fruit juice. That juice is going to give you the exact insulin response that you are trying to avoid for optimum fat loss. If you really can’t live without it, try cutting it with water.
#4 Cheat Days
Yes, plenty of experts recommend a weekly “cheat day” or “cheat meal” as part of your fat loss regimen. I’m not one of them. However, if you are someone with self-control you can check out how to keep your metabolism going with cheat meals. It’s not that cheat days can’t be effective – they absolutely can be effective for many people. It’s just that I’m not one of those people. I tend to be a black and white type of guy – either I’m eating clean or I’m not.
A well-intended cheat meal of one small slice of pizza miraculously turns into half of the pizza relocating to my stomach. So know your own personality and how it relates to regulation of your cheat meals. If you can’t handle the diversion from the plan – don’t do it!
I have used a small serving of chocolate milk as a post-workout meal with success for myself and with clients. Notice I said small. As in half a pint small. If you are using milk as a post workout meal and you are not happy with your fat loss results, be sure to check your quantity. Also, when it comes down to shedding those final five pounds I usually eliminate ALL dairy including the post workout chocolate milk.
What is the truth about milk?
You will have to decide it’s right for you. At that point, a small handful of baby carrots and a small can of tuna replaces the milk. Notice how many times I said “small”. . .
#6 Portion Control
I firmly believe you cannot eat too many of most vegetables when on a fat loss quest. Spinach, broccoli, celery, green beans. . . eat them with reckless abandon. But I have seen certain fruits hinder fat loss when eaten in high quantities. These include bananas, pineapple, cantaloupe, and other melons. Also, check the quantity of your protein source if you are not losing fat like you want to – keep those chicken and steak servings down to the size & thickness of your palm and you should be good to go.
As I often say, what it really comes down to is testing and tracking. You have to keep a food journal, track your results weekly, and make your adjustments along the way. But if you are not losing fat and you think you are eating clean, be sure to consider one of the above as an adjustment to be made.
What are some adjustments to your diet that have helped you lose fat that seemed counter-intuitive? Let me know in the comments below.