Fitness trainer shares 10 protein foods to avoid while losing body fat

A fitness trainer has sparked discussion online after sharing a list of protein-rich foods she believes people should avoid while trying to lose body fat, arguing that not all protein sources support healthy weight loss.

Leonie Gref, an online fitness coach, posted the recommendations on Instagram on May 6, highlighting 10 commonly consumed foods that may appear healthy because of their protein content but are often loaded with excess fat, sugar, sodium, or additives.

Gref stressed that consuming enough protein is essential for maintaining muscle mass and overall health during weight loss. 

However, she said the quality of the protein source matters just as much as the quantity.

Among the foods she advised limiting were processed meats such as bacon and sausages, which she said are high in unhealthy fats and additives. 

She also warned against breaded or fried chicken, noting that frying adds extra calories that can offset the benefits of lean protein.

Fatty cuts of red meat, deli meats, and cheese-heavy meals also made the list because of their high saturated fat and sodium content. 

Meanwhile, fast foods such as burgers were criticised for providing what Gref described as “low-quality protein” combined with excessive calories.

The coach also cautioned consumers about products marketed as healthy snacks, including protein bars, flavoured yoghurts, and some protein shakes. 

According to Gref, many contain high amounts of added sugar, making them less suitable for people aiming to reduce body fat.

Plant-based meat alternatives were another category she urged caution with, saying many highly processed versions may not be as “lean or clean” as consumers assume.

Her advice reflects a broader nutrition trend that focuses not only on increasing protein intake, but also on choosing minimally processed, nutrient-dense foods for sustainable weight management.