11/05/2026
10 foods keeping you above 10% body fat:
1. Granola
Marketed as “healthy” but insanely calorie dense for how little it fills you up.
2. Flavoured coffees
Liquid calories with sugar, syrups, and milk that do nothing for hunger.
3. Protein bars
Most are basically chocolate bars with protein added and terrible for satiety.
4. Peanut butter
Easy to eat 500+ calories in minutes without even realising.
5. Acai bowls
People think they’re a “lean” option when most are loaded with granola, nut butter, honey, and hundreds of hidden calories.
6. Nuts
Healthy fats are great until you eat 4 handfuls while distracted.
7. Smoothies
You’d never eat 3 bananas, oats, peanut butter and honey in one sitting, but drinking it feels easy.
8. Cereal
Low protein, low satiety, high palatability = hungry again an hour later.
9. Sauces & dressings
The “small extras” adding hundreds of calories every single day. Low calorie sauces are your best option here.
10. Alcohol
Kills recovery, increases hunger, lowers inhibition, and usually comes with terrible food choices after.
None of these foods are “bad”.
But if your goal is getting below 10% body fat, these are the foods that make staying in a calorie deficit almost impossible for most people.
The leanest people aren’t more motivated. They just control the foods that are easiest to over consume.
