My top 3 over-rated foods for weight loss

My top 3 over-rated foods for weight loss are:
– Avocados
– Coconut oil
– Peanut butter

The most important element in successful weight loss is maintaining a calorie deficit. Although avocados and coconut oil can be healthy when consumed in appropriate quantities they are very high in fat, which is very calorie-dense.

Their constant bombardment on social media has created a skewed perception of how these foods fit into a healthy weight loss focused nutrition program.

In order to maintain a calorie deficit without getting hungry it is important to consume plenty of nutrient-dense, low-calorie foods. To put it simply, choose mainly foods that you can eat lots of, rather than foods that are high in calories but you don’t get much quantity for your calorie expenditure.

Let’s take avocados, for example. So many pictures of people having avocado on toast for breakfast or lunch. That is a huge amount of calories for very little food density. In short, you are using up a good third of your daily calories, potentially, without it filling you up very much!

So, am I saying to avoid avocados altogether?

No! What I am saying is – be smart! Consume them in appropriate quantities at an appropriate frequency. A few slices of avocado on a salad a couple of times a week is more than adequate to provide you with their healthy nutrients, but to have avocados as the main ingredient of a main meal, such as breakfast, is going to zap your calories and lead to the one thing that is guaranteed to derail your weight loss progress and the one thing you need to avoid at all costs if your nutrition program is to be sustainable, long-term…HUNGER!!!

In conclusion, avocados, coconut oil and peanut butter are all excellent sources of healthy fats but they should be consumed in appropriate quantities, with consumption focused on maintaining good health, rather than as an aid to weight loss.

Dan Sroda
Personal Trainer at Reach Personal Training
Dan Sroda is a Personal Trainer based in Birstall, serving Leeds and Bradford.


As the owner and lead trainer at Reach Personal Training, I am responsible for the philosophy of the business and overseeing client programmes.

My mission is for Reach Personal Training to be synonymous with a long-term, real-life approach to health and fitness. We help our clients to integrate health and fitness into their busy lives. We don't do fads. We don't do crash diets. We do "Fitness For Life".

I have a family. I’ve always worked (and not always in the fitness industry). I have housework and shopping to do. I have a REAL life. So I know what it takes to balance a real life with a sustainable approach to health and fitness.

If I can do it then anyone else can too. All you need is the desire to make eating healthily and keeping fit a priority in your life. An hour a day, thirty minutes a day, even fifteen minutes a day of exercise, supported with a healthy diet based on whole foods, is all it takes to make steady long-term progress towards looking and feeling fantastic.

I have a few simple values upon which I have built Reach Personal Training. Only personal trainers who share these values will be part of our team.

- Friendliness. Just be a genuinely nice person, it's dead simple and it's the best way to live. Smile as much as possible and try to see the best in every situation.

- No fads. No pseudoscience. My background in academia makes me question everything. There is so much nonsense in the fitness industry, mainly because some people are in it to make money so they'll believe anything and questioning it will mean they can't believe in the product. We are different. We do what works. We use science to create our programmes and we never put profit over effectiveness. You will NEVER find Herbalife or Forever Living in our studio!

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