Peanut butter and chocolate are just two of the foods that have been on our naughty list for some time now, but according to Nutrition Expert and Biggest Loser Club Head of Nutrition, Tanya Power, these and three other ‘bad foods’ are essential to your weight loss journey and on Biggest Loser Trainer Shannan Ponton’s ‘8 Week Challenge’!
1. Peanut butter
High in fat, brimming with additives and sugar, packed with calories, too tempting for its own good … the jar of peanut butter has been relegated to the back of the pantry of many a serious slimmer.
Did you know? Half of their fat content is monounsaturated, the kind that is associated with lower levels of heart disease. Peanuts also contain protein and folate, a B vitamin important in new cell formation.
The best peanut butter is ground peanuts and nothing else. Check the label for added oil or sugar. It is a concentrated source of calories, so a small smear is all you need. However, the protein and fat make it filling.
Try Eating:
1 apple or 1 stick of celery with 1 teaspoon of peanut butter for a wholesome snack
2. Quality Chocolate
Chocolate is the devil’s food, being nothing but saturated fat and sugar. Not only is it supercharged with calories, but all that evil saturated fat leads to blocked arteries, heart disease and stroke. And it’s devilishly impossible to resist!
Did you know? Pure cocoa is loaded with compounds called flavonols that can prevent fatlike substances in the bloodstream from clogging the arteries. It also contains magnesium, a principal mineral for heart health. So, high-cocoa dark chocolate (70% plus) provides a sweet treat with the benefits of minerals and antioxidants. Beware. Dark chocolate is still rich and energy-dense, so limit yourself to a couple of squares a couple of times a week and keep a careful note of your consumption in your online diary. And enjoy!
Try eating:
Strawberries dipped in 20g-25g melted dark chocolate
Homemade hot cocoa – 1 teaspoon of cocoa powder with 200ml hot skim milk and 1 teaspoon of sugar (or artificial sweetener)
3. Bread
The popularity of high-protein diets recently has led to a general suspicion of carbs. Many dieters view the bread basket with anxiety.
Did you know? Carbs are not the villain in modern diets. What is a problem is an abundance of refined carbs, like biscuits, cake, pastry and white bread. Foods like these lose many nutrients during processing, but carbs made from whole grains are another story altogether. Don’t confuse wholemeal for wholegrain. Wholemeal breads are still a refined product and do not provide the same low-GI benefits as wholegrain.
Try Eating:
Toasted mixed grain bread with one teaspoon of peanut butter for breakfast
4. Potatoes
Potatoes are the vegetable equivalent of white bread. They are high GI and are easy to overeat. They are full of starch and water with no real nutrients. And they’re bland unless deep fried or smothered in butter, sour cream or melted cheese.
Did you know? The humble spud is another victim of the high-protein, low-carb brigade, but it provides the body with an essential source of fuel, even when you are on a healthy weight-loss program. Potatoes contain vitamins B and C and folate, minerals such as potassium and magnesium and they are naturally low in sodium. The skins are full of flavonoids and fibre, so it’s worth keeping them on when you bake or boil them.
Try Eating:
Baked jacket potato with low-fat cottage cheese and asparagus, broccoli and/or corn. Try our delicious Taco beef potato jacket recipe.
5. Red meat
Red meat is over-endowed with saturated fat and dietary cholesterol, leading to heart disease, stroke and cancer. A piece of steak takes days to digest. Red meat causes bowel cancer. The animals are fed hormones that cause cancer. With press like this, why would anyone eat red meat?!
Did you know? Lean cuts of meat provide substantial quantities of protein and iron in an easy-to-cook, versatile package. A great many people suffer from iron deficiency, often without realising it, and the reason for this a general lack of iron-rich foods. Eating good quality, lean cuts of fresh red meat 3 to 4 times a week will overcome this. Our recommendation is 65g to 100g per serve, or a cut that is about the size and thickness of your palm.
Try Eating:
Lean grilled or barbecued steak with vegetables and potato for a quick and easy dinner.
Spaghetti bolognaise with extra lean or extra premium mincemeat – every family’s favourite!
To join the Shannan Challenge head to www.shannanchallenge.com
Check out RESCU’s interview with Biggest Loser Trainer, Shannan Ponton below!
