Let’s face it: weight loss can be difficult. You know you need to eat “healthy” foods, and that includes ditching refined carbohydrates and sugars. But it is a challenge to know what food is actually good for you. Foods with a “health halo” are deceptive and can actually cost hundreds of unwanted calories.
At the end of the day, it is important for you to create a calorie deficit in order to finally lose weight.
“Not all calories are created equal, where foods high in fat and sugar for the same amount of calories are high in calories but high in nutrients, while foods high in protein and fiber are much more filling,” said Lauren Harris-Pincus, MS, RDN and author of Protein-Packed Breakfast Club.
So if you think that the smoothie dish topped with fruit, peanut butter, shredded coconut and possibly some chocolate chips will help you lose weight, think again. Stop considering portion sizes, number of sugars and how many calories you actually consume in one sitting. See, it’s not that easy to discover which foods are actually the best and worst for weight loss!
Here are 20 foods that you may think are always a healthier choice but actually are the worst for weight loss. To make sure you stay on track, do not forget to check out these 21 best healthy cooking picks of all time.
Acai bowls are filled with fresh, light fruit, but they can pack 500 to 800 calories, plus a few days of sugar depending on what you add to them.
“It’s very difficult to find nutritional information about the ones you buy in a store,” says Harris-Pincus. “If you really like them, stick to a smaller size with the acai base, fresh fruit and a protein source, like powder or some nuts.”
Sushi can surprisingly be hit or miss depending on what you choose.
“Watch out for anything labeled ‘spicy’ or ‘crunchy’ and anything with aioli or other drizzled sauces,” says Harris-Pincus. “For example, a spicy tuna roll has about 100 calories more than a regular tuna roll senses the spicy mayonnaise.”
Tempura crunchies and sweet or mayo-based sauces also add a lot of calories to what would otherwise be a lean and protein-rich meal.
“Focus on seafood with vegetables and broth-based soups,” adds Harris-Pincus. “And if you like it, choose an item with a higher calorie content to round off your order.”
“Coconut oil carries a health halo and has become a good food in the health space,” says Harris-Pincus. “News Feed: Coconut oil has about 120 calories per tablespoon.”
Many paleo and keto recipes are soaked in this oil with high saturated fat, which if exaggerated can easily track your success. Treat coconut oil for what it is, which is something to be used sparingly.
Are you looking for more healthy eating habits? Your ultimate guide to restaurant and supermarket survival is here!
Sugar-free does not necessarily mean healthy or calorie-free.
“For example, using sugar-free chocolate chips for baking can save some calories but not a significant amount, so portion size is key,” says Harris-Pincus. “And anyone who has ever overdosed on sugar-free candy will attest that the sugar alcohols used as sorbitol can cause major gastrointestinal problems.”
Keto ice cream can be low in carbohydrates, but it is very high in fat and calories – and it is often higher in calories than regular ice cream!
“A leading brand of keto ice cream contains 210 calories per 1/2 cup, while an equally popular brand of regular, plain vanilla ice cream has 127 calories per 1/2 cup,” she says.
When it comes to the science of weight loss, total calorie intake is often more important than carbohydrates, she adds.
For those who think that gluten-free is the way to lose weight, gluten-free bread is often considered healthier than wheat bread. But gluten-free bread is usually higher in calories and lower in fiber, and gluten-free grains that go into bread are processed and lack important nutrients such as B vitamins, Harris-Pincus explains.
“If you do not have a medical reason to avoid gluten, it can not help you lose weight in a magical way, except to force you to avoid high-calorie foods that contain it as pizza or pastries,” she says.
Agave is just another nice sugar. Apart from very small nutritional differences, it is no different than eating regular table sugar, so the calories are the same.
“In addition, anyone with irritable bowel syndrome may have difficulty tolerating agave in large quantities because it is high in FODMAPs, especially fructose, which is difficult for many people to tolerate with IBS,” says Harris-Pincus.
Ordering a wrap versus a sandwich will not make it better for you.
“People are often confused when it comes to choosing sandwich fixation,” says Harris-Pincus. “Although wraps seem thin, which many people perceive as fewer calories, a traditional wrap clocks in with twice as many calories as two standard slices of bread.”
About covers is your thing, make them at home with a low-calorie and low-carb wrap. Anywhere from 70-110 calories each is sweet spot. Also, make sure that the covers contain a lot of fiber to fill you up. If you order, cut off the ends (the part where the tortilla is folded but not filled) to save some extra calories.
If you talk about “energy” bars regularly, you may want to reevaluate this choice – especially since some contain enough calories to replace a meal compared to a snack.
“Not all bars are created equal, so it’s important to read the ingredient label and get a feel for how many calories are in it,” he says. Maggie Michalczyk, MS, RD. “I say everything over 250 [calories] is on its way to the meal replacement area. “
These frozen drinks that you usually find in a coffee shop or your local Starbucks can really fall more into the dessert category because they contain added sugar and extra calories.
“When I try to lose weight, I would treat these more like an occasional treat versus a daily coffee drink,” says Michalczyk.
Instead, choose plain coffee or drinks with a low sugar content. If you do not drink your coffee black, try to slowly reduce the amount of sugar in your cup.
This is another instance where it is very important to read food labels!
“Some processed snacks contain added sugar, fat and calories, which can definitely add up. Choose snacks with whole foods like apples and almonds, banana and nut butter, hummus and carrots, etc. when you can replace something like a bag of chips each. day, says Michalczyk.
These are usually packed with extra calories and sugar, and none of them provide a lean drink. You are much better off making a drink yourself from scratch, says Michalczyk.
“When trying to lose weight, look for low-calorie and high-sugar spirits,” she adds. Also make sure to ditch sweet mixers, use soda or sparkling water instead.
“Portions tend to be extra large, and even seemingly healthy dishes in restaurants and fast food places can be filled with fat and extra calories,” says Michalczyk.
It is always best to try to make your own salad at home. If you eat out, you want to control the nutrition of these meals. Be sure to also ask for the dressing on the side and skip the extra toppings like croutons and dried fruit.
While there are some sensible options out there when it comes to frozen pizza, the most popular brands pack lots of extra calories, fat and sodium per serving.
“This is another product that I would definitely read labels for, compare different brands and even try to make my own pizza at home so I could make it healthier with extra vegetables,” says Michalczyk.
“Smoothies can be great for adding more nutrition to your diet. However, ready-made smoothies or smoothies from fast food outlets can pack almost as many calories as a meal and added sugar,” says Michalczyk.
News flash: Some may not even be made with real fruit!
“I say make them at home instead with a combination of protein, fat, greens and healthy carbs,” she adds. Now try one of these fat-burning smoothie recipes that nutritionists always drink.
Granola Can be a good snack. However, not all options are created. Look for granules that contain lower sugar and higher protein.
“Most on the shelf contain extra sugar and are high in calories, which can sabotage your weight loss journey,” says Michalczyk. “In addition, the serving size is often smaller than the portion we actually eat,” she adds.
Do not be fooled by the fact that diet soda does not contain any calories. Research has bound diet soda consumption to weight gain, where individuals who drank diet soda were more likely to have high blood pressure and high blood sugar than non-drinkers.
Most pre-packaged desserts simply contain a lot of calories.
“I say do a treatment at home where you can use healthier ingredients and less sugar when trying to lose weight while keeping your calories in check,” says Michalczyk.
When in doubt, go for the homemade route!
While you can sometimes enjoy some dried mango or dates, dried fruit is actually very high in sugar. Because it tastes so good when you dig in the bag, it is also difficult to stick to a serving size.
Think of the trail mix, for example. If you are not careful, you can easily find yourself eating up to three servings at once! Instead, eat sparingly with dried fruit and always try to look for fresh fruit instead.
You may find that fat-free dressing is healthier than adding a thick and creamy or oil-based alternative to your salad. Fat-free dressing often contains more sugar to compensate for the lack of fat – and it does not help to fill you up, says Harris-Pincus. Either a rain of olive oil and lemon or a thicker, avocado or Greek yogurt based dressing is actually better for you.
