4 Sneaky Sources of High Calories In Your Diet (Keeping You From A Calorie Deficit)

You’ve started watching your diet…

You’ve started thinking about your calories…

You are trying to lose some weight and understand you need to​ eat less food and cut calories to see changes…

Yet things are not quite moving like they need to. This is when you should explore the reality of the situation and see if your calorie balance is truly what you think it is.
Are calories sneaking their way in and rocking your nutrition boat?

In this blog post, I share 4 sneaky sources of calories in many people's diets that are left unchecked and under-controlled when trying to maintain a calorie deficit for fat loss.
 
DISCLAIMER: The information in this post is for guidance only and is not individualized advice for you! Your unique situation needs to be taken into consideration and adjusting your dietary intake.

Oils and Creams

If I had a nickel for every time I assessed someone's diet and realised they were either unaware of the oil being used contributing to calories or simply forgetting to account for it (either completely or accurately), I would have a bunch of nickels I have no use for. 

Oils, cream, butter, lard. If you are adding these fatty ingredients into dishes or using them to cook your food, then you need to account for them because they are calories and being fats, are very high calorie in density. 

Oils and added fats quickly and easily add up. This causes a dent in your caloric budget that needs to be addressed and you need to have awareness around their usage - regardless if you are cutting calories generally or counting calories meticulously.   

Sauces and Condiments

Another component of meals that a lot of people forget to track or think about, is sauces and condiments.

These things can be high in fats and high in sugars, meaning they have a tangible amount of calories hitching a ride with them and into your food. Not an issue in of itself as flavour is important and I love sauces myself too.

The issue lies in the fact that some people don’t account for sauces and other people use alot unknowingly. Many do both. You end up with a saucy situation that is leaving your calorie deficit to suffer. 

Account for sauces. Try to find lower-calorie alternatives even. Simply be aware of your portioning. Track accurately. 

Alcohol

What is it with people and thinking alcohol doesn’t count? 

Truthfully I think 97% of people do know alcohol impacts calories and fat loss but many people choose the route of denial.

Alcohol will prevent fat loss if consumed enough or if you drink it on top of a diet that is not low enough in calories OR doesn’t account for the alcohol in it’s planning.

The less the better is true with alcohol. Technically zero is “best”. However, for the sake of being realistic and sustainable, let’s say you can consume it if you want but account for it.

There is a reason I call it the “Fourth Macro” - it contains a lot of calories and impacts your fat metabolism too. 

Fatty Meats / Processed Meats

Protein is such an important nutrient and can help fat loss in a number of ways.

However, when the pursuit of protein leads to the consumption of more and more meats, a line can be blurred….

The balancing act of having more lean protein meats. Fresh cuts. The healthy stuff. With having processed meats that typically are MUCH HIGHER in fat and therefore calories, than many people realise.

By simply watching your processed meat intake you can shave off a good chunk in calories across the week. Salami, sausages, you name it. They are higher in calories and lower in protein than you think.

Can you never have them? No. But at least watch how much you eat and definitely account for the calories in your dietary planning.

Recap

There you go!

Now you know about some areas of your food game that may be pulling the wool over your eyes and doing a sneaky sneaky with your calories and budget.

By noting these and keeping a keener eye on them, perhaps it will help you execute your calorie and nutrition strategy just that bit better! 

Maybe some more fat loss success is on the horizon when this boat reaches the shore without being rocked by wavey caloric adherence.

But before I leave you….

I have a couple of questions for you. 

Do you feel you need expert guidance when it comes to your fuelling, recovery, and nourishment?
Not seeing the body you feel happier, healthier, and more confident in?
Performance lagging like an early 2000’s dial up internet setup?

I may be able to be of assistance. 

If you are ready to take your nutrition and body to the next level and elevate your performance (which ever that may look like for you) in a way that doesn’t make you want to punch your Sports Dietitian, then let’s chat.

I have developed a bespoke nutrition coaching solution that allows you to work with me personally 1:1 to help start bridging the gap between where you are now and where you want to be with your physique & performance. 

In this program, I'll personally coach you using my flexible nutrition system to help you harness the power of calories and macro strategy to regain your competitive edge - think of it as a bespoke nutrition solution that empowers you to eat better to achieve better. 

Let’s take out the guesswork from weight loss or performance nutrition strategy and set you up for true success going forward - all with me by your side. 

If you want to have someone in your corner guiding you with all this, ensuring you only focus on the ‘right stuff’, and get better results while doing it all… send me an email and let’s chat.

I do high level nutrition coaching for active professionals and athletes and I have spots open for new clients wanting to leverage the power of nutrition with a Sports Dietitian

Interested in learning more? 

Simply email me at: [email protected] to have a chat about this and see if we are a good fit to work together and get you your best results yet. 

Or to apply now to see if you are a good fit, simply CLICK HERE and start the process for reaching your peak potential. 

Sports Dietitian and Coach Aleksa

Brisbane Sports Dietitian and Nutritionist