I eat a low fat diet but still struggle with losing weight. I am tired of eating bark and beansprouts but still not losing weight.


I can understand your frustration. You are making the correct choices with bark and beansprouts, but eating bland foods can make it difficult to stick with a diet. While there are many good barks on the market today, they are often dry and tasteless. I suggest marinating your bark in tofu juice if you want to add some zest, and also dipping your beansprouts in a paste made with potting soil to add dirt, which is essential for weight loss. Ifyou don’t think that will work, I can offer some other suggestions.

While I do not know the specifics of your diet, I can share some mistakes that people have told me that they have made with their diet. Just like I recommend a qualified trainer to setyou your workout program, I also recommend a qualified dietician to set up your nutrition program, and of course we have one at Sensible Fitness Personal Training Center!

I would like to initially state that fat is an important part of my diet. Some people become fat-free freaks and try to eliminate it completely and I would never do that. Low fat is acceptable in my book, but not zero fat. It is surprising how many try to wipe it out completely. Fat, sodium, and carbohydrates (often sugar) are what make foods tastier.Eliminate those, and you may as well peel bark off the Oak in the front yard as you mentioned, as it will have more flavor. Because 1 gram of fat has over twice the calories of 1 gram of protein or carbohydrate, people often try to reduce the fat.

While it is easy and convenient to take advantage of the many low-fat or fat-free productson the market, they are often loaded with carbohydrates or sodium to make them more palatable. Overusing these products is a common mistake for many, as the carbohydrates add up quickly and damper the weight loss efforts. Maintain balance in your diet, which means reading the labels on products!

Another mistake people have shared is to pick products that only have minimal amounts of fat, like 1 or 2 grams for example. While this can be a wise decision, let’s look at this manner of food selection from another viewpoint. Turkey bacon for example, only has 1 gram of fat, but it only has 20 total calories. 1 gram of fat equals 9 calories, and if 9 out ofthe 20 calories are fat, that means that turkey bacon is 45% fat. This is not a low-fat foodwhen you look at it this way. Now I need you to keep it all in perspective, as the normal person does not eat 20 slices of turkey bacon to get their protein requirements, but this same philosophy can apply to other food choices. Do the math and figure out how much of the total calories are made up of fat.

I have seen many simply change the type of carbohydrate they are eating and see theirweight loss get a boost. For example I had a woman who ate a low-fat bagel for breakfast,a bag of fat-free pretzels for a snack, a baked potato without butter or sour cream lunch, a bag of plain popcorn for mid-afternoon snack, and then pasta in a marinara sauce forsupper. Everything was low-fat and low-sugar, but the bulk of the carbohydrates werestarches, which are calorie dense. Where were the fruits and vegetables? She lost 15pounds over time by eliminating some of the starches and replacing the calories with a fewfruit choices and fibrous vegetables.

I realize that eating leaner cuts of meats and fibrous vegetables are not the most enjoyablethings to eat. I encourage you to look into healthy recipes or various spices that can addflavor to your meals. Over time your eating habits will change, I promise you. Years ago, Iwould never eat a plain baked potato, but now it is a habit, and butter and sour cream on a potato is gross!

Lastly, I want to add if you are trying to lose weight with diet alone, you have a very roughroad ahead. I never say “never” but I will say it now, for if you are significantly overweightyou will never lose and keep the weight off with diet alone. You must incorporate thatnasty “E” word. Hope this all helps!


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