Step 5: Recap
In Step 5: The Fat You Eat and The Fat You Wear? we dismantled the myth that dietary fat is the same as body fat, and that eating the right dietary fat, in the right amounts does not make you fat.
We focused on the role of good fats—plant-based fats—and how they’re essential for optimal health.
Here’s what you learned:
- Why Dietary Fats Matter: They help your body absorb key vitamins (A, D, E, K), support hormone production, boost brain function, and keep your muscle cells working efficiently. Plus, fats keep you fuller for longer, helping to manage hunger and cravings.
- Omega-3 Fats: The MVP of dietary fats, Omega-3s work to improve heart health, stabilise blood sugar, reduce inflammation, boost your mood, sharpen focus, and enhance skin, hair, and nails.
- The Dangers of Trans Fats and UPF: Trans fats and UPF, when combined with high sugar, emulsifiers, imitation flavouring and flavour enhancers , create a fat-storing, addiction-triggering cycle. This deadly combo causes all sorts of havoc on your body, leading to fat gain and increasing the risk of serious health problems.
The key takeaway? Not all fats are created equal. Focus on high-quality dietary fats to support your health goals, and steer clear of trans fats and their ultra-processed mates. They’re no good for you mate.
If you missed Step 5: Does Eating Fat Help You Lose Weight?, jump back into yesterdays lesson and get yourself all caught up.
Step 6: What If Your Biggest Diet Mistake Is Sitting Right on the Table?
It’s a universal truth. We all love our sauces—whether it’s ketchup, mayo, or BBQ sauce. They take a meal from “meh” to mouth-watering in a single squeeze.
But there’s the problem mate: sauces are sneaky.
They’re UPF, packed full of sugar, useless calories, and they’re doing more damage to your goals and your health than you realise.
You might be all over your workouts, eating healthful meals, and still wondering, Why am not seeing progress?
Here’s a thought mate: the culprit could be sitting right there on your plate, grinning at you in the form of a sweet, shiny, sugary condiment.
The Problem with Sauces
Here’s where you’ll come unstuck: most sauces are packed with Sugars, flavour enhancers and emulsifiers. And when you’re squirting them onto every meal like there’s no tomorrow, you’re silently adding hundreds of extra, harmful calories to your diet.
Let me put this into perspective.
Exhibit #1
Remember back in Step 3: Are Your Go-To Snacks and Drinks the Reason You’re Not Seeing Results? We calculated how a fizzy drink and a chocolate bar a day could rack up an extra 1,632 calories and 408 grams of sugar in just one workweek?
Exhibit #2
Now, let’s add sauce to the mix.
Say you’re using 100g of ketchup daily (which, isn’t hard to do).
Exhibit #3
That’s another 22 grams of sugar and 88 calories. Multiply that by five days, and you’re looking at an additional 110 grams of sugar and 440 calories by Friday.
Exhibit #4
Combine the 110g of sugar and 440 calories from your sauce with your fizzy drink and chocolate habit, and suddenly you’re consuming an extra 2,072 calories and 518 grams of sugar every workweek.
That’s you eating an entire extra day’s worth of calories, just from table sauce and a couple of snacks a day mate.
Exhibit #5
And to turn the screw on you, listen to this.
Per month, from one chocolate bar, one can of cola and just 100g of red sauce a day, you could be adding an extra 8,288 calories and 2,072 grams of sugar to your diet every month. Thats 2.072KG of extra sugar every month going through you body.
And we’ve not even got to the weekend yet. You know, those “I’ll just have one slice of pizza and a few beers,” that turn into three-course cheat marathons and 10 pints of Guinness.
Why Does All This Matter Anyway?
Let’s have it right: this added sugar isn’t just sabotaging your fat loss. It’s keeping you strapped into The Sugar Cycle From Hell—energy spikes, crashes, cravings, repeat.
And over time? It’s a one-way ride to all sorts of nasty health problems, from weight gain to increased risk of diabetes, cognitive decline, heart disease, strokes, and fatty liver disease {1,2,3,4,5}
I’ve been there. It’s a rough road, but once you know better, you can do better.
And you can be better my mate, I know you can.
3 Simple Fixes to Take Control
Here’s how you take back control of your sauce habit without sacrificing flavour: The best way is to bin it completely, after a week or so you'll not miss it and you can actually sit and start tasting your food again. More to come on this in Step 10.
But if you're not ready to give up on your sauce just yet, here's 3 fixes you can use today.
Fix# 1
Use Less: Don’t drown your meals in sauce. A little goes a long way.
Fix #2
Save It for Free Meals: Want to indulge? Great—do it on your cheat days.
Fix# 3
Look for low-sugar alternatives. There’s plenty of options that still pack a punch without the sugar overload.
The Shocking Truth About Popular Sauces
Here’s a quick look at how much sugar you’re consuming with some of the most popular table sauces:
Eye-opening, right? These sauces seem innocent enough, but when you add them up over the week, they’re quietly stealing your progress.
The Bigger Picture
This step doesn't have to be about cutting out sauces completely from your life. It’s about awareness of the damage waiting to happen.
Once you know where your hidden sugar is coming from, you can make smarter choices that line up with your goals.
Here’s the bottom line: if you’re adding an entire day’s worth of extra calories from processed sugar each week through sauces, fizzy drinks, and snacks, it’s not just holding you back—it’s dragging you down.
The toll on your mental and physical health is real, and it’ll catch up with you sooner or later.
So why not take action now? TODAY!
The Takeaway
Here’s what you need to know from Step 6:
Sauces Add Up: Your favourite condiments might be packing more sugar and calories than you realise.
Awareness Is Key: Once you know where hidden sugars are lurking, you can take control.
Small Changes, Big Wins: Swapping high-sugar sauces for healthier options can have a massive impact on your health and progress.
Start now. The power to change your health is literally on your plate.
Evo-43: The Top 10 Salad Dressing & Sauces
Sick of bland, boring meals while trying to eat healthy? Evo-43: The Top 10 Salad Dressings & Sauces gives you low-sugar, high-flavour, quick-to-make options that transform your food without pissing on your progress. Maximum taste, minimal effort—because eating clean doesn’t mean sacrificing flavour. Grab it, use it, and make every meal a win.
Your Next Move
Start small. Make one change today—whether it’s swapping out your high-sugar BBQ sauce for one of the tasty belters in your Evo-43: Top 10 Salad Dressing & Sauces or simply using a bit less ketchup.
The small wins will stack up over time, and you’ll start to notice the difference in how you feel and look.
Right mate, that’s Step 6 in the bag.
Have a look at your Action Task 6, then see whats coming up tomorrow and Get your quiz boxed off.
Action Task #6:
Task 6: Implement one, or all thee of the following strategies
- Just use less of them when you do add them to your meal
- Add them only to a free meal (cheat meal)
- Switch to the sauces that have less than 5g of sugar per 100g.
- Use the Evo-43: The top 10 Salad Dressing & Sauces to add some flavour to your food.
Just like in previous steps to get your hands on my Ultimate Fat Loss Foods List, click the button below. It’s loaded with nothing but health-promoting, energy-boosting, disease-fighting, fat-burning, muscle-building, feel-good foods. Keep it handy for the next 10 days to breeze through Task 2 and identify what foods to limit form the Red List..
Every day, make sure to get to get your task boxed off on your task sheet. You’ll find the link to the digital version using the Notion App at the top of each “Action Task” section (like the one above). If you missed downloading your task sheet in the intro section, no worries—click the link above to grab it. When you go to access the task sheet, just click request access and then i'll accept that my end by the end of the same day and boom, you're in.
Tomorrow's Lesson
Tomorrow, we’re diving deep into Fermented Foods—and trust me, this is the gut health upgrade you never knew you needed.
We’ll break down exactly why these unsung heroes are absolute game-changers for your digestion, energy levels, and metabolism.
Whether it’s kimchi, sauerkraut, kefir, or miso, you’ll learn how to easily add fermented foods to your daily meals to feel sharper, leaner, and more energised.
Yes, your gut might throw a tantrum at first (hello, trumpy bum), but stick with it mate.
The payoff? Better digestion, clearer focus, and a healthier body ready to tackle your goals.
Your gut’s about to thank you—let’s get fermenting!
No Quiz Today
Right mate, there's no quiz today.
What I need you to do instead is study that table of sauces and commit to your memory the deadly numbers: added grams or sugar, and added calories from sugar that we've looked at in this step.
Here's a rule of thumb: per 100g go for the sauces that are under 5g sugar every time.