These Foods Make You Fatter
(Most Dieters Eat Them)

    Last week I got an email from a frustrated dieter named Bob asking me to “critique” his diet and offer any advice.  Josh, Tim, Brett, and I get these kinds of questions all the time, so I thought it’d be extremely beneficial to everyone if we laid Bob’s diet on the table, so to speak, and analyzed it over the course of the next few newsletters.  Bob agreed, so let’s get started.

    Why Bob came to me:

    Bob is frustrated, tired, and despite “dieting” and trying (really hard) to drop those extra pounds, he hasn’t been seeing any significant results.  In fact, over the last few weeks Bob’s been either stuck at the same weight, or even worse, GAINING weight some weeks. YIKES!!

    Let’s take a look at what he’s eating…

    Breakfast: 2 cups of Raisin Bran Crunch with skim milk

    Snack: Meal Replacement with all natural peanut butter

    Lunch: Grilled chicken sandwich, baked potato

    Snack: Mixed nuts and raisins

    Dinner: Spaghetti with low fat tomato sauce

    What Bob is doing right:

    To be frank, Bob’s diet is pretty bad and it’s no wonder he’s struggling (we’ll get to why in just a minute), but at the same time, I do applaud Bob for making an effort to eat throughout the day, and sticking to a schedule…that shows discipline. In reality, most people are extremely inconsistent when it comes to when they eat, so the fact that Bob seems to be keeping a regular feeding schedule is a positive.

    What Bob is doing wrong:

    Okay, let’s take this meal by meal.

    Raisin bran type cerealBreakfast: Bob starts the day off with a bowl of Raisin Bran Crunch. I asked Bob exactly how much Raisin Bran Crunch he was eating, and he told me he didn’t really know (big mistake…if you’re dieting and don’t know how much you’re eating, you have very little chance of losing flab and dropping those extra pounds). So I had him measure his bowl of cereal the next morning, and he informed me that he was eating 2 cups, along with 12 oz of milk.

    Raisin Bran Crunch contains 190 calories, 45 grams of carbs, and 20 grams of sugar per serving. Unfortunately, a serving is only 1 cup, which is rather small especially for a guy, so Bob is actually eating DOUBLE that amount in an average sized bowl. That’s 90 grams of carbs and 40 grams of sugar!

    Not exactly a quality nutrient profile.

    And while the milk adds a few grams of protein, it also adds a lot of insulin as milk scores very high on the insulin index — a beverage that is best avoided when consuming a substantial amount of carbs in the same meal…not to mention the 40 grams of sugar!

    As for the “bran,” while it sounds healthy it scores toward the higher end of the glycemic index. Raisin Bran Crunch also contains High Fructose Corn Syrup, perhaps the worst “man made” form of sugar you can possibly eat.

    Overall, Bob’s breakfast is low in protein, high in carbs, high in sugar, and produces a very substantial insulin response. While it may seem like a “harmless” breakfast to start the day, it’s one of the worst choices on his menu.

    I’ll be back soon to tackle more of Bob’s sample diet day…for now, here’s a simple one-day meal plan that you can follow right now and KNOW that you’re eating the right foods:

    ==> The ONE Day Diet (full meal plan laid out at this link)

    To your success!


    8 comments - Add Yours

    1. So you would not even consider Fiber One cereal a good choice for breakfast?

      • Hi David,

        Thanks so much for reaching out to us and offering us the opportunity to help! This is a great question, and I encourage you to head over to the BioTrust Community Forums to ask questions like this in the future, as there are many other folks that would benefit as well. In addition, you can get free coaching and keep up with the latest in the world of health and fitness.

        That being said, let’s dig into your question. In short, the answer is no. That’s not to say that it’s bad or that it’s the worst option that you could choose, but it’s definitely not your best bet.

        Here’s the ingredients list: Whole Grain Wheat, Corn Bran, Modified Wheat Starch, Guar Gum, Color Added, Cellulose Gum, Salt, Baking Soda, Baking Soda, Aspartame. There are a bunch of added vitamins and minerals as well.

        There are 14 grams of fiber (insoluble) per serving, which is a potentially good thing. However, it’s still a heavily processed option with some artificial colors and sweeteners, which we know aren’t a good thing. From a “cereal” standpoint, oatmeal would be a superior option. Even a sprouted grain cereal from Ezekiel would be a better option. Sprouted grains are much easier on the human digestive system than typical commercial wheat varieties. Unlike cows and other herbivores who have the proper digestive enzymes in their guts/rumen, we are not equipped to handle said “foods” properly, which ultimately leads to inflammation and other issues. This is one reason why so many folks have so much success when removing “gluten” from their diets.

        Further, the cereal has virtually no protein. We know that a high-protein diet is incredibly important for losing fat, maintaining/building muscle, and preserving metabolic rate (when dieting). Plus, it slows the rate of gastric emptying and keeps you feeling fuller longer.

        Overall, it’s still a heavily processed, “packaged” food. So, I wouldn’t consider it a “good” option. I hope this helps, David!

        Tim Skwiat
        BT Head Trainer

    2. For goodness sake, he’s killing himself with carbs. Sugar is evil! I’ve been on the Atkins Diet for 3 months and lost 20 lbs. Unfortunately, I’m stuck on a plateau which has lasted for several weeks. It is very discouraging. So, I thought I’d give this a try. Wish me well.

      • Hi Tucker,

        Amazingly, this is a “good” version of how most folks eat or what most folks believe is “healthy.” If you have checked it out already, I highly encourage you to look into our 3 Week Diet to help you bust through your plateau. In addition, you sound like a perfect candidate to benefit from LeptiBurn, which contains 6 research-proven ingredients that will boost your fat-burning hormones.

        Unfortunately, low-carb diets, while effective, can have some negative long-term consequences on thyroid hormone output and metabolic rate. This isn’t entirely relegated to low-carb diets, but re-introducing some carbs into your diet at strategic times will be very helpful to boost your efforts. Good luck!

        Tim Skwiat
        BT Head Trainer

    3. Hi there! So would you recommend any type of cereal that is considered “healthy” ??? I love cereal but have been avoiding it like the plague because of the reasons posted above. Thanks!!!!

      • Hi Lyndsay,

        That’s a great question! We typically do not recommend many traditional “breakfast cereals” for the reasons outlined in the article above as well as this one that you can find on the BioTrust Community Forums:

        While you’re on the Forums, I highly encourage you to register. It’s a great place to ask questions, get free coaching help, interact with others like yourself, and much, much more.

        You’ll see in the article that I linked above that the Ezekiel line of sprouted grain cereals would be your best option. However, your best bet is to likely continue to avoid breakfast cereals as you have. Keep up the great work!

        Tim Skwiat
        Senior Nutrition and Exercise Coach

    4. Sounds like aids a dieter in burning fat while eatting sensibly. Top product of its type because it has all natural ingredients. Has been FDA approved. Is getting great results! Thank you to my friend who referred me to your website. I need to lose 50-60 lbs. We are going to diet in a group. I do diets better with friends. Instead of alone.

      • Hello Debrah,

        Thank you for finding us and your friend for recommending you.

        At BioTrust we aim to improve nutrition, reduce body fat, increase performance and positively transform health through our informative articles, inspiring community and all-natural, line of premium scientifically-backed products.

        We highly suggest you check out our online community for further resources, tips and free coaching to aid in your results.

        Please keep us informed on your progress and let us know if we can help further.

        Best Regards,
        Team BioTrust

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