Coffee creamer: sabotaging your weight loss goals?
We all know the struggle of trying to reach our weight loss or fitness goals. We diligently track our meals, hit the gym, and feel like we're doing everything right. But sometimes, the scale just won't budge. And often, the culprit is lurking in plain sight, disguised as an innocent addition to our daily routine: coffee creamer.
Yes, you read that right. That seemingly small splash of creamy goodness in your morning (and afternoon, and evening…) coffee can be a major calorie bomb. It's surprisingly calorie-dense, and "eyeballing" the pour can lead to a significant overestimation of your intake.
I've been tracking my food meticulously for years, and even I fell victim to the creamer trap today. I thought I was adding my usual 15ml to my coffee. Turns out, I was off – way off. A quick check with my food scale revealed I’d actually used 24ml!
That might not seem like a huge difference, but when you multiply it by my three cups of coffee a day, it adds up to a staggering 672 extra calories per week!
That's enough to completely obliterate my calorie deficit and stall my progress. It was a real eye-opener, even for someone as conscious of their intake as I am.
This experience really drove home the importance of accurate tracking. If you're serious about your weight loss journey, start weighing your food, especially those seemingly insignificant additions like creamer, oils, and sauces. You might be surprised by what you discover! A food scale is your best friend in this battle against hidden calories.
Don't let these sneaky calories sabotage your hard work. Small changes, like accurately measuring your creamer, can lead to BIG results in the long run. It's about being mindful and aware of everything you consume.
So, ditch the guesswork and embrace the scale. Your waistline will thank you!
It's important to note that calorie density isn't inherently bad. These foods can be part of a healthy diet, especially for those needing to increase their caloric intake. However, it's crucial to be mindful of portion sizes, especially when trying to lose weight.
This top ten list focuses on whole and minimally processed foods, as highly processed foods often top the charts in calorie density.
Avocado: Approximately 160 calories. Packed with healthy fats and nutrients.
Nuts (Almonds, Walnuts, Pecans, etc.): Around 550-700 calories. Excellent sources of protein, fiber, and healthy fats.
Seeds (Chia, Flax, Sunflower, etc.): Roughly 450-600 calories. Nutrient-rich and a good source of fiber.
Dried Fruit (Raisins, Dates, Figs, etc.): About 250-350 calories. Concentrated source of sugars and nutrients.
Oils (Olive, Coconut, Avocado, etc.): Approximately 900 calories. Healthy fats, but very calorie-dense.
Butter/Ghee: Around 700 calories. High in saturated fat.
Cheese (Hard varieties like Parmesan, Cheddar): Roughly 400 calories. Good source of calcium and protein.
Dark Chocolate (70% cacao or higher): Around 550-600 calories. Rich in antioxidants.
Olives: Approximately 115-200 calories (depending on the type). Source of healthy fats.
Coconut (meat, flakes, shredded): Around 350-400 calories. Contains healthy fats.
I eat the majority of these foods EVERY week, because they are HIGH in healthy nutrients - I also weigh them.
I have to.
Why?
Because I am the QUEEN of demolishing a brick of cheese, bag of nuts and can house those delicious dates from Costco;)
Portion control is challenging for us all, even nutrition coaches!
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