That’s a protein snack, really? It has 66% Fat!

That’s a protein snack, really?

It has 66% Fat!

By Dr. Rick Kattouf II


Individuals wonder why they are not getting the body composition results they desire. When the answer, every single time, is right in front of them. They just need to open their eyes and look into the details. There are a number of foods/snacks on the market, marketed as ‘protein snacks.’ So, individuals just take it at face value and consume these snacks in high quantities.


Let’s look into the details. Many of these snacks have as high as 66%. 66% Fat, repeat that to yourself. How is that even close to good? It’s not; it’s not good at all. This is a fat-loaded snack, not a protein snack. Sure, many of the ingredients in these snacks may be ‘healthy’, individually, but always keep in mind, eating healthy is NOT the key to success. Rather, eating RIGHT is the key to success; and these are two completely different worlds. Bottom line, consuming a snack that is 66% fat is going to, well, make you fat. And then here comes the famous knee-jerk reaction from individuals, “But it’s good fat!” Good try, but that’s not a valid argument. Fat is fat; 9 calories per gram, period. Fat-load your nutrition with ‘good fats’ and good luck with that.


Professor John Speakman, who led the study, said: “The result of this enormous study was unequivocal – the only thing that made the mice get fat was eating more fat in their diets. Carbohydrates including up to 30 percent of calories coming from sugar had no effect.” And he said mice were ideal test subjects as they are similar to humans in the physiology and metabolism.


And then, often times, comes the next knee-jerk reaction, “But I lost a lot of weight when I increased my fat.” Of course you did, because you were overweight; what did you think was going to happen? When someone is overweight, they can make virtually any nutrition change and they will lose weight…they are overweight, of course a nutrition change will cause weight loss. That’s like saying, “It’s 20-degress outside; so, I put on a winter coat and gloves and I felt so much warmer.” Of course you felt warmer, that goes without saying. This same overweight individual could have done any of the following and they would lose weight:

·      Stop eating all together

·      Drink only 4 glasses of blended carrot juice all day

·      Drink only 4 glasses of carrot-kale blended juice all day

·      Consume only chicken broth all day


No, I’m not recommending any of the above; those examples are as ridiculous as every food fad/diet out there. Point being, ‘But I lost weight’, is never, ever a valid argument for a food fad/diet (high protein, high fat, fasting, etc.) for someone who is overweight. Because once again, of course they lost weight; they were overweight and what did you expect was going to happen?


It is well established that dieters are able to lose weight in the short run, but tend to gain it back over time. In 2007, the graduate students in my Psychology of Eating seminar and I did a painstaking review of every randomized controlled trial of diets we could find that included a follow-up of at least two years (Mann et al., 2007). Janet Tomiyama, Britt Ahlstrom, and I updated it in 2013 with studies we had missed, as well as newer ones (Tomiyama, Ahlstrom, & Mann, 2013). The results were clear. Although dieters in the studies had lost weight in the first nine to 12 months, over the next two to five years, they had gained back all but an average of 2.1 of those pounds. Participants in the non-dieting waitlist control groups gained weight during those same years, but an average of just 1.2 pounds. The dieters had little benefit to show for their efforts, and the non-dieters did not seem harmed by their lack of effort. In sum, it appears that weight regain is the typical long-term response to dieting, rather than the exception. Traci Mann, PhD


Losing weight is great, no doubt; big kudos to those make it happen. But the reality is that anyone can lose weight; just go on any food fad/diet and he/she will lose weight (and then of course, quickly regain some, all or even more of the weight initially lost). So, the question is, who is willing to go all-in, commit 100%, make a lifestyle change for a lifetime and transform that physique forever?


We have to keep in mind that losing weight and body transformation are two completely different animals. Individuals lose (and then quickly regain) weight all of the time. This happens on every diet and food fad out there. This type of weight loss is just change (not results) and of course, it’s temporary. When we talk about body transformation, this is about building muscle, losing body fat and achieving results that are meaningful and sustainable for a lifetime (completely opposite of weight loss).


Snacks like the above fall in line with other snacks like nuts. Individuals read a headline that says ‘nuts/almonds are healthy.’ Wow, uh, ok. And boy do they start consuming these nuts in mega-high volumes. A small handful quickly turns into ½ the container if not the entire container. Let’s dive into these details. A handful of nuts has a whopping 71% Fat, 71%, dang! And, wait for it…wait for it…680 calories! And folks wonder why they are not getting the body composition results they desire. And these same individuals that will throw down these fat-loaded snacks are afraid of carbohydrates like bread, rice and pasta. Ok, quick comparison; the same amount of cooked rice as the handful of almonds has only…108 calories and 7% fat. And you are afraid of carbohydrates? And you say carbohydrates make you fat? C’mon now, you can do better than that; that makes Zero sense.


Lastly, let’s look at one of the newest nutrition crazes, plant based. Wow, here we go again. Sounds like the 2019 version of ‘gluten free.’ We see these burgers that are trying to mimic the real beef burger. And on the surface, you’d think that is something is ‘plant based’ (and just like ‘gluten free’, etc., just another trendy phrase that individuals do not even really know what it means) is much, much healthier for you. And you’d think it would be significantly less calories than a fat-loaded burger, right? Wrong! The fat-loaded real burger has 660 calories and is 54.55% Fat while the plant based sandwich has 630 calories and 48.57% Fat. Nuf said, mic drop!




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Rick Kattouf II, O.D. is a 2x Best-Selling Author and Fitness & Nutrition expert and has been named one of America’s PremierExperts® and one of the World Fitness Elite® Trainers of the Year. Rick is a Sports Nutrition Specialist, Heart Rate Performance Specialist, Master Personal Trainer & Triathlon Coach. He has been seen on ABC, NBC, CBS and Fox affiliates around the country as well as in the USA Today, Chicago Tribune, National Examiner,, My Fitness Pal,, Runner’s World, Bicycling Magazine, Men’s Health UK, FIGHT! Magazine, Florida Cycling Magazine and The Independent in the UK. Rick is the CEO/Founder of TeamKattouf® Inc, CEO/Founder of TeamKattouf® Nutrition LLC, CEO/Founder of Virtual Gym LLC, Creator of TeamKattouf® Nutrition Supplements, Host of Rx Nutrition, author of Forever Fit, Creator of 5-Round Fury® Nutrition Supplement, 5-Round Fury Fitness® workout app, Creator of Coach2CEO, Creator of Fuel Keeper®, Entrepreneur and Inspirational Speaker. Dr. Rick has personally coached individuals in 30+ states and 10+ countries. 

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