#354 - The 3 Worst “Healthy” Foods That Are Keeping You Stuck

Think you’re eating healthy but still not losing fat? In this episode, Coach Pat exposes three “healthy” foods that are actually stalling your progress. Learn what to avoid, what to swap, and the four essential food rules to finally break through that plateau and get leaner—without giving up real food or starving yourself.

🔑 Key Takeaways:

❌ 1. Flavored Greek Yogurt
Sounds healthy but loaded with 15–20g of sugar per serving.
✅ Swap for plain Greek yogurt + berries or protein powder.

❌ 2. Granola
High in calories (up to 500 per cup) and full of oils, sugar, and nuts.
✅ Swap for chia pudding, rolled oats, or eggs and toast.

❌ 3. Cafe Smoothies & Juices
Marketed as healthy but packed with 40–50g of sugar.
✅ Eat real fruit, a protein bar, or boiled eggs instead.

📌 4 Food Markers for Fat Loss:
1️⃣ 15–30g of protein per meal
2️⃣ <10g added sugar per meal
3️⃣ Whole food ingredients only
4️⃣ Keeps you full for 3–4 hours

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