In this episode of the Self Selecting Podcast, I dive into 9 foods that could be ruining your fat loss progress without you even realizing it. These foods are commonly marketed as "healthy" or "diet-friendly", but they often lead to tracking errors, poor satiety, and unintentional overeating.

I share real-life client examples and my own experiences in both fat loss phases and contest prep, highlighting how small miscalculations in food tracking can stall progress. If you’ve been meticulously tracking your diet but aren’t seeing results, this episode is for you.

Key Takeaways:

- Why Some "Healthy" Foods Are Easy to Overeat – Foods like granola, nut butter, and seeds add hidden calories.

- How Cooking Methods Affect Caloric Intake – Rice, potatoes, and red meat can have tracking errors based on how they're prepared.

- Why Liquid Calories Can Wreck Your Deficit – Oat milk, full-fat dairy, and coffee additives add up quickly.

- How Restaurant Portion Sizes Make Fat Loss Harder – Eating out makes it harder to estimate portion sizes accurately.

- The Biggest Mistakes in Food Logging & Tracking – Why most people unknowingly underreport their intake.

- How to Choose More Satiating, Diet-Friendly Alternatives – Swap low-volume foods for higher-volume, more filling options.

Timestamps:

- [00:00 – 02:10] - Introduction & Podcast Updates – Why this episode is essential for anyone in a fat loss phase.

- [02:11 – 05:16] - The Biggest Tracking Mistake Most People Make.

- [05:17 – 07:33] - Food #1: Rice & Why It’s Easy to Overeat – Portion control, cooking variations, and tracking mistakes.

- [07:34 – 10:10] - Food #2: Potatoes – The Best & Worst Cooking Methods for Fat Loss.

- [10:11 – 12:45] - Food #3: Chia & Flax Seeds – Tiny but Calorie-Dense.

- [12:46 – 15:20] - Food #4: Red Meat – The Fat Variability You’re Not Accounting For.

- [15:21 – 18:30] - Food #5: Salmon – Lean vs. Fatty Cuts & How Cooking Changes Calories.

- [18:31 – 21:40] - Food #6: Nut Butter – The High-Calorie Trap That’s Easy to Overeat.

- [21:41 – 24:50] - Food #7: Chocolate – Why It Might Be Hurting Your Diet More Than You Think.

- [24:51 – 28:10] - Food #8: Liquid Calories – Oat Milk, Full-Fat Dairy & Coffee Additives.

- [28:11 – 31:42] - Food #9: Granola – The “Healthy” Food That’s Really a Sugar & Fat Bomb.

- [31:43 – 35:30] - Why Restaurant Portions Are a Major Fat Loss Obstacle – How to avoid tracking mistakes when eating out.

- [35:31 – 40:00] - How to Make Smarter Food Choices for Fat Loss & Adherence.

- [40:01 – 45:00] - How Clients Have Made Simple Changes & Seen Immediate Results.

- [45:01 – 51:14] - How to tighten up food tracking & improve adherence.

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