10 Foods This Fitness Coach Avoids to Stay Lean All Year Long
The good news? You can slim down by eating delicious food. The bad? You might have to ditch some of your favorite ones. Diarmid Murphy is an online fitness coach and trainer who helps his clients lose weight and build muscle with sustainable methods. In a new post, he gets real about his own nutrition plan. "Foods I avoid to stay lean all year round," he captioned the Instagram post.
"When trying to get lean there are no foods you must completely avoid," he writes. "And I do still enjoy these foods in moderation… But some make it much harder to stay in a calorie deficit due to their high calorie density, low satiety, or ability to trigger overeating. So you got to be weary of them."
​Highly Processed Foods
The first category on his list? Highly processed foods, "like fast food, pastries, and deep fried items pack a ton of calories with little nutritional value, making it easy to overconsume without feeling full," he explains.
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​Sugary Drinks
He also avoids drinking his calories. "Sugary drinks, fruit juices, and excessive alcohol add empty calories without providing satiety, so it's best to minimize them," he writes.
​Highly Calorie Coffee Drinks
Another beverage no-no? "High calorie coffee drinks like fancy lattes, frappuccinos, and creamy coffees from cafés can easily pack 300-600 calories due to added syrups, cream, and full fat milk," he says.
​Cheese and Fatty Dairy
"Cheese is delicious but very high in calories per gram, meaning just a small amount can add up quickly," he says. "Full fat dairy like heavy cream and full fat yogurt can also be sneaky sources of extra calories."
RELATED: 20 Foods You Didn't Know Were Ultra-Processed
​Ultra Processed Snacks
Don't cave and munch on unhealthy snacks. "Ultra-processed snacks like crisps, biscuits, and sweets are engineered to be addictive and are often loaded with refined carbs and unhealthy fats that spike hunger," he writes.
​Fatty Spreads, Sauces, and Dressings
Be careful of condidiments. "High fat spreads, oily dressings, and creamy sauces can turn a low calorie meal into a calorie bomb, so portion control is key," he says.
​"Healthy" Nuts, Seeds, Granola, and Even Avocado
Sometimes, "healthy" foods aren't good for weight loss. He says that "healthy" high-calorie foods like nuts, avocados, and granola "are fine in moderation but can add up fast if not tracked properly."
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​Conclusion
The bottom line? It's all about moderation. "Instead of thinking about avoidance, focus on high protein, high volume foods that keep you satisfied while staying within your calorie target," he writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
