What's Really Keeping you in a Calorie Surplus

Nah, it’s not the carbs…it’s your fat intake that’s keeping you in a calorie surplus.

Everyone is so worried about their carb intake, but pay little attention to the macro that has DOUBLE (plus one) calories per gram that carbohydrates do.

Where fat hides (snacks):

• protein bars

• cheese

• trail mix

• granola

• foods labeled “keto”

• chips

• crackers

Where fat hides (breakfast):

• whole eggs

• pork sausage

• coffee creamer

• cream cheese

• butter

• baked goods

• nut butters

Where fat hides (lunch):

• restaurant salads

• salad dressings

• hard meats (salami, pepperoni)

• beef (hamburger)

• French fries for fried yams

• canned soups/chili

Where fat hides (dinner):

• restaurant foods

• extra virgin olive oil

• sauces

• steak

• pork shoulder/brisket

• sour cream

How to lower your fat intake:

• stop eating out as much and cook more food at home

• fat makes food taste better and restaurants want you to come back. You can assume that every meal out you eat has more fat in it than you think it does.

Coach’s Tip: Eat in and take control of your fat intake.