How big is your spoon?
One of the reason why I advise using MyFitnessPal to track your daily nutrition is because even if you're eating good quality, real, whole foods its still very easy to gain weight. Actually its also possible to eat crap food and lose weight if I'm being honest (although I would strongly advise against this method if your health is important to you). Either way, what I'm saying here is that ultimately if youre looking to drop body fat ratio and/or lose weight - it comes down to calories. The calories you consume on a daily basis (food & drink) vs the calories need to survive (NEAT, sleep, live & your activity level). Im a big advocate of eating REAL whole foods but you also need to be calorie conscious if you don't want to get fat. Simple. I can't just eat what I want, unlike many people would like to think, I have to nail both what I eat to fuel my busy lifestyle AND how much I eat to maintain the physique I own. The good news is that it IS POSSIBLE to eat a decent amount of good food every day, feel full & satisfied, feel strong and healthy. But portion control is the key. Some might call this will power, either way, it matters and its the difference between seeing the results and not. Take the picture above for case in point. a level tsp (15g) of Nut Butter is 94 cals. I sometimes add it to my greek yoghurt and it nicely rounds up my fats for the day. 1 heaped tsp of Nut Butter (30g) is around 188 cals, and this will push me over my daily maintenance calories, to the point where if I do this consistently, over time I will gain weight. So while I encourage including healthy fats in your nutrition, you need to be mindful of the portion size you're eating especially when you're goal is to lose weight! Its these kinds of incremental changes that can make BIG differences and sabotage your results. Its the equivalent of adding in an small, extra snack every day that you don't account for a food. Nut butters are often referred to as health foods, but eating a whole jar in a week is going to fuck up your fat loss, if you don't make allowances for the additional calories, which you probably wont. The reason I advise eating real food over snacks in general, is because you can eat much more food for the same number of calories, which means you're more likely to be satisfied and less likely to be miserable or binge. The take home lesson here is, when it comes to high calories treats, even if deemed 'healthy', be mindful about how much you eat and how often - stay accountable and then you will reach your goals without having to sacrifice or cut out the odds you enjoy.