With almost 39% of adults globally classified as overweight, the diet industry has never been more powerful.
Diet foods, like those labeled”low-fat,””low-fat” or”fat-free,” are specifically marketed to people seeking to shed excess weight.
However, several diet foods may do your waist more harm than good.
Here are 21 diet foods often considered healthy that may, in actuality, cause weight gain.
1.Smoothies and Protein Shakes
Smoothies and protein shakes are the rage on social media and in the health community.
When some smoothies and protein shakes are healthy and incredibly healthy, others are loaded with sugar and calories.
By way of instance, some premade smoothies comprise almost 14 teaspoons (55 g ) of sugar in only 1 bottle (450 ml).
What is more, particular protein shakes pack nearly 400 calories per jar (450 ml).
Smoothies and protein shakes can readily be consumed too fast, stuffing your body with excess sugar and calories.
2. Low-Fat Flavored Yogurt
Fat is a filling nutritional supplement which amplifies foods’ flavors.
When fat is removed to decrease the calorie content of certain goods, sugar is usually added to heighten flavor.
Many low-carb yogurts are loaded with added sugars, which isn’t great for weight loss or general health.
For example, 1 cup (225 grams) of Yoplait low-fat vanilla berry contains more than 1 teaspoon (29 grams) of sugar.
Interestingly, full-fat dairy may be a better choice than low-fat dairy.
Within an 11-year research in 8,238 women, individuals who consumed more high-fat dairy products gained significantly less weight than women who consumed low-fat varieties.
3. Fresh-Pressed Juices
A lot of people drink fresh juices made of vegetables, fruits or a combination of both in order to increase health or promote fat loss.
Although not all of juices are high in sugar and carbs, most fruit juices are.
Drinking fresh fruit juice regularly can contribute to excess calorie intake, which might cause you to gain weight.
Stick to juices which contain mostly non-starchy veggies like kale and low-sugar fruits such as lemon to control your calorie intake.
4. ‘Healthy’ Sweeteners
With lots of people cutting white sugar from their diet, alternative sweeteners marketed as”healthy” have become increasingly common.
Agave, coconut sugar and date sugar are merely some of the many sweeteners out there.
Even though these products are usually deemed wholesome, going ahead with any sweetener — even natural ones who are not as processed as white sugar can promote weight gain.
Agave, for instance, is higher in calories than table sugar and extremely high in fructose, a type of sugar that can result in insulin resistance and fat accumulation.
Since any type of additional sugar can cause weight gain, it’s important to limit your overall consumption of sugar — including alternative sweeteners.
5. Low-Calorie Cereal
When trying to shed weight, you might reach for low-calorie cereals to begin your day.
While these breakfast foods may be reduced in calories, they are frequently loaded with added sugars.
Additionally, many low-carb cereals lack the protein and healthy fats that help you feel satisfied.
A study in 30 men revealed that a breakfast of toast and eggs provided greater fullness and led to significantly fewer calories consumed during the day than did breakfast cereal.
6. Dried Fruit
Dried fruit is stuffed with fiber, vitamins and minerals.
However, since dried fruit is smaller and sweeter than fresh fruit, it can be readily overeaten.
Additionally, a serving of dried fruit retains more sugar and calories compared to an equivalent number of fresh fruit.
Sticking to a 1/4-cup (50-gram) part when snacking on dried fruit is an fantastic way to prevent consuming too much.
Although dried fruit is suitable, fresh fruit is a healthier option.
7. Packaged Diet Foods
From diet biscuits to fat chips, supermarket shelves are brimming with packaged diet foods.
When these items may be tempting, the majority of them are unhealthy.
Many diet foods contain preservatives, unhealthy fats and artificial sweeteners that will damage your body.
It is best to replace those packed, too processed foods using nutrient-dense, filling choices.
8. Flavored Coffees
It’s well-known that caffeine acts as a mild appetite suppressant, which leads many people to up their java intake when attempting to lose weight.
Although coffee has lots of health benefits, you ought to refrain from certain coffee beverages when trying to lose weight.
Many such beverages — including lattes, frappes and cappuccinos — are plentiful in calories and sugar.
For example, a Starbucks Venti Cinnamon Dolce Latte made with skimmed milk and with no additional whipped cream — crams in 280 calories and 12 teaspoons (50 grams) of sugar.
Though a daily latte might appear harmless, sugary coffees could undermine your weight loss efforts.
Salads chock full of fiber-rich veggies can be quite weight-loss-friendly.
On the other hand, those doused in high-calorie topped or dressing with unhealthy ingredients are not.
Premade salads, such as those in grocery stores or fast food restaurants, can be quite high in calories, sugar and unhealthy fats.
Producing your own salad with healthful ingredients is a better option.
10. Protein Bars
Many people rely on protein bars to get a quick, convenient energy boost.
While some protein bars are healthful and healthy, others bulge with calories, sugar and artificial components.
For instance, one PowerBar ProteinPlus Chocolate Brownie product comprises more than 6 teaspoon (24 grams) of sugar along with 330 calories.
A healthier, whole-foods-based snack can supply exactly the same protein and calorie material with much less sugar.
11. Diet Soda
Diet soda can be regarded as a healthy beverage because it contains 0 calories.
However, research ties diet soda intake to weight gain — not weight reduction.
A study in over 2,000 people suggested that people who drank diet soda had bigger waist circumferences than those who didn’t.
What is more, those intensive daily diet soda were more likely to have high blood glucose and higher blood pressure than those who abstained.
Diet soda has also been shown to adversely impact gut bacteria, thereby increasing your chance of diabetes and other metabolic disorders.
But keep in mind that association does not equal causation. While a few studies have associated a higher consumption of diet pop with weight gain, there is no solid evidence that it is a cause of obesity or obese.
Granola is a filling breakfast food beloved by most health-conscious men and women.
However, while granola can include healthful ingredients like oats, nuts, seeds and coconut, many are packed with additional sugars.
To control your sugar intake, choose granolas with no longer than 6 grams of sugar per serving.
Better yet, make your own granola in home by baking oats, cinnamon, nuts, coconut, coconut oil and dried fruit in a very low temperature.
13. Sports Drinks
Sports drinks can be good for athletes and anyone participating in protracted, intense workouts.
However, these drinks are just unnecessary for the average individual.
Sports beverages can be filled with sugar and may contribute to excess calorie intake.
Plus, any kind of carbonated beverage can spike your blood sugar levels, which may result in insulin resistance and weight gain.
By way of instance, a study in over 7,500 children and teenagers noted that those who drank sports drinks weighed considerably more than their peers.
14. Diet Peanut Butter
Diet peanut butter is significantly lower in calories and fat than regular peanut butter.
Even though this might look like a good choice for weight reduction, diet peanut butter regularly harbors unhealthy oils and sugars that are added.
Natural peanut butter produced with restricted ingredients is a much better option for weight loss.
Research shows that restricting added sugar may promote weight reduction, so picking natural peanut butters with no added sugar is the ideal choice.
Low-calorie condiments like salad dressings and ketchup may be a hidden source of added sugars which can contribute to weight gain.
Surprisingly, many low-carb dressings are packed with sugar.
By way of instance, only two tablespoons (31 grams) of Ken’s Steakhouse Lite Honey Mustard dressing contain 2 tsp (8 grams) of sugar .Other condiments which are generally high in sugar comprise sausage and tomato sauces.
Many desserts and candies are promoted as healthy alternatives to calorie-laden sweets.
Although they may contain fewer calories than traditional desserts, low-calorie baked goods, sweets and other confections can be packed with sugars and artificial ingredients.
To be able to decrease calories while preserving flavor, producers replace fats with sugars or artificial sweeteners.
Added sugars can result in weight gain. At exactly the exact same time, artificial sweeteners like sugar alcohols can cause gastrointestinal symptoms such as bloating, gas and diarrhea.
Additionally, consumption of artificial sweeteners like aspartame and sucralose is linked to an increased risk of obesity and may even promote sugar cravings and addiction.
16. Low-Fat Foods
A lot of men and women try to cut out high-fat meals when attempting to lose weight.
However, research shows that this could be counterproductive.
One review determined that low-fat and nonfat foods contained more sugar than normal versions of the same foods.
Consuming even small amounts of added sugar may lead to weight gain, blood sugar issues and an elevated chance of cardiovascular disease.
What is more, dieting and nutritional supplements restraint likely increase the odds of future weight gain.
Frozen yogurt is a popular dessert that is broadly considered healthier than ice cream.
Because frozen yogurt is often connected with health, it’s often over-consumed.
Many frozen yogurt establishments let you fill your cup, making portion control difficult.
Additionally, the enticing, sugary toppings provided at most frozen yogurt stores can things your dessert with much more calories and sugar.
To keep your intake under control, opt for the tiniest yogurt cup readily available and choose natural toppings like fresh fruit, unsweetened coconut and nuts.
Sushi can be a healthy or unhealthy meal based on which it holds.
Rolls filled with ingredients such as tempura shrimp or sweet peas could be packed with calories.
Choose sushi rolls which contain healthy ingredients like fresh vegetables, avocado, fresh fish or broiled fish and opt for brown rice over white to boost your fiber intake.
Coconut water is among the most common natural beverages around.
Though coconut water provides vitamins, minerals and antioxidants, it will contain sugar and calories.
One cup (240 ml) of coconut water contains 45 calories and 6 grams of sugars.
While coconut water is much lower in calories and sugar than drinks like juice and soda, it is ideal to restrict your consumption of any sweet beverage.
Many grocery stores provide diet foods targeting vegans and vegetarians, in addition to those subsequent low-carb meal plans.
These products are often filled with artificial ingredients and added sugars which could negatively affect health.
Furthermore, these specialty items are often pricey, which may add up if you are eating these kinds of foods daily.
Focusing on whole, unprocessed foods rather than convenient, packed foods is always healthier — no matter your dietary preferences.
ingredients like oats, nuts, seeds and coconut, many are saturated with added sugars.
To control your sugar intake, choose granolas with no longer than 6 g of sugar per serving.
Better yet, create your own granola at home by baking oats, cinnamon, nuts, coconut, coconut oil and dried fruit at a low temperature.
21. Diet-Specific Processed Foods
Many grocery stores provide diet foods targeting vegans and vegetarians, in addition to those following low-carb meal plans.
These products are often full of artificial ingredients and additional sugars which can negatively affect health.
Furthermore, these specialty items are often pricey, which can add up if you are eating these types of foods every day.
Focusing on whole, unprocessed foods rather than convenient, packaged foods is obviously fitter — regardless of your dietary tastes.