On today’s episode of Live Lean TV, I’m discussing why it’s important to monitor your consumption of these 5 healthy foods.
And when I say, 5 healthy foods, I’m referring to 5 Live Lean approved foods, that we give you the green light to eat pretty much every day.
Are you confused yet.
The explanation is simple.
To be in a calorie deficit, it simply means you need to burn more energy than you consume from food.
Even though following a diet of clean, Live Lean approved whole foods is great for your overall health, you still need to be in a calorie deficit to lose weight.
When your goal is weight loss, it’s important to monitor your consumption of these 5 healthy foods, as they can actually hinder your fat loss goals, if you over consume them.
But let me be clear, I am definitely not saying that you shouldn’t consume these 5 healthy foods.
I’m just saying that you should be aware that healthy food can still be high calorie food.
Even if it’s healthy, when consumed in excess, healthy food can still lead to weight gain.
This typically means these Live Lean foods are very filling.
However, in order for your body to get full from these foods, you need to give your brain time to tell your body that you’re full.
I’m guilty of this too.
Often, we don’t allow enough time to let the food sink in, thus we think we’re still hungry, so we go back for more.
This leads to over consuming calories, which then leads to weight gain.
Fruit is loaded with micronutrients such as vitamins, minerals, antioxidants, as well as fiber.
However, from a macronutrient standpoint, the calories from fruit are primarily comprised sugar.
The naturally occurring sugar, in most fruit, is primarily fructose, meaning it’s processed by your liver.
Although you’d have to eat a ton of fruit for this to cause metabolic issues, the over consumption of dried fruit and fruit juices is the bigger concern.
The pasteurizing of juice not only removes some of the micronutrients, but a lot of the fiber is also removed.
This means you’re consuming calories, but it’s not really doing much to fill you up.
Also, when it comes to dried fruit, they can be easily be over consumed as they are very calorie dense due to the shrinking of the fruit during the drying method.
Think about it.
Raisins are dried grapes.
Which do you think you could eat more of?
Live Lean Tip: Don’t stop eating fruit.
If weight loss is your goal, stick to 1-3 servings of whole fruit per day, and limit the amount of fruit juice and dried fruit.
Nuts and nut butter are loaded with healthy fat and fiber.
However, they are also very calorie dense, meaning a small serving equals a few hundred calories.
One handful of nuts, from a bowl in front of the TV, can quickly turn into a few handfuls without you even knowing it.
This also applies to nut butter.
Although a recipe may call for 1 tablespoon of almond butter, this often turns into a heaping tablespoon with extra unwanted calories.
Live Lean Tip: Don’t stop eating nuts and nut butter.
When snacking, don’t just grab the bag of nuts and hit the couch.
Strategically portion out your serving size, then put the bag of nuts back in the cabinet.
When it comes to nut butters, if your goal is weight loss, use a knife to scrap off the excess almond butter and put it back in the jar.
If there was ever a deceiving nutrition facts label, this would be up there.
Go to your cabinet and look at your cooking spray nutrition facts label.
It probably says 0 calories.
Guess what, those 0 calories refers to a spray lasting 1/4 of a second.
There is no way you can spray your entire pan, within 1/4 of a second.
To evenly spray a pan, it takes approximately 2-3 seconds.
That’s 8-12 times more calories than the nutrition facts label.
If you use this cooking spray 4-5 times per day, that’s using 32-60 times more than the serving size.
Also, cooking oils such avocado oil, extra virgin olive oil, and coconut oil are super healthy, but they are calorie dense, meaning it’s high in calories for a small quantity.
Just like a tablespoon of almond butter often turns into more than a serving size, the applies to these oils, as well.
Live Lean Tip: Don’t stop using these healthy oils.
Just ensure you factor in the increase in calories they cause to your meals.
Dark chocolate, comprised of 70%+ cacao, is one of my favorite healthy treats, as it’s high in antioxidants, high in fiber, and very delicious.
However, unlike regular chocolate bars, an entire dark chocolate bar is not meant to be eaten in one sitting.
Dark chocolate is very rich, thus it’s meant to be enjoyed in small quantities.
Live Lean Tip: Don’t stop eating dark chocolate.
Simply portion it out by enjoying 2-3 squares per serving.
Natural sweeteners like raw honey and maple syrup not only add sweetness to healthy snacks, they also contain healthy antioxidants.
Although they are much healthier sweetener than refined sugar, they still break down as sugar in the body, and when consumed in excess, can cause spikes in your blood sugar, and fat storing hormone, insulin.
Live Lean Tip: If your goal is weight loss, monitor your consumption of raw honey and maple syrup, and when possible, stick with the zero calorie, natural, plant based sweetener, stevia.
When it comes to weight loss, consuming healthy Live Lean approved foods, while being in a calorie deficit, is key to your battle against the belly fat.
Even when eating healthy, Live Lean approved foods, you can still over consume them, if you’re not aware of portion sizes, and your calorie requirements.
Again, I’m definitely not telling you to stop eating these healthy foods.
I’m just saying to be aware of calorie dense foods.
Lets be real.
If it was simple, everyone would be rocking a 6 pack.
But, losing belly fat and rocking 6 pack abs, 365 days a year is possible, especially when you truly commit to the Live Lean lifestyle.
If you don’t believe it is possible for you, given your circumstances, remember this.
There are numerous examples of people in worse shape than you, that have totally transformed their lifestyle.
Are they any more special than you?
Of course not.
They just had a strong enough why, they set goals, and they committed to following the blueprint to the Live Lean lifestyle.
So if you’re ready to commit to the journey of Living Lean, without giving up all the fun things in life, I invite you to join Team Live Lean.
This is our group coaching service where our members get access to me and Jessica, as well as hundreds of other members who are on the same journey as you.
Every month we provide you with a new workout program that can be done in the gym, or at home, as well as weekly meal plans, cooking recipe videos, and grocery lists.
Remember, when you’re Living Lean, healthy food and your workouts is just a part of your life, not your entire life.
You’re just one program away from starting your journey of Living Lean.
Here’s a link to join our Team today.
Thanks for watching and keep Living Lean!
Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.