With almost 39 percent of adults globally classified as obese, the diet has never been more powerful.
Diet foods, such as those labeled”low-fat,” low-calorie” or”fat-free,” are specially marketed to individuals seeking to shed excess weight.
However, many diet foods may do your waistline more harm than good.
Listed below are 21 diet foods often considered healthful that may, in fact, cause weight gain.
1. Smoothies and Protein Shakes
Smoothies and protein shakes are the rage on social networking and in the health community.
When some smoothies and protein shakes are healthy and incredibly healthy, others are loaded with calories and sugar.
For example, some premade smoothies contain almost 14 teaspoons (55 g ) of glucose in only one bottle (450 ml).
What’s more, particular protein shakes pack almost 400 calories per bottle (450 ml).
Smoothies and protein shakes can readily be consumed too quickly, stuffing your entire body with excessive calories and sugar.
2. Low-Fat Flavored Yogurt
Fat is a filling nutritional supplement that amplifies foods’ tastes.
When fat is removed to decrease the calorie content of particular goods, sugar is usually added to enhance flavor.
Many low-fat yogurts are loaded with added sugars, which isn’t great for weight loss or general wellbeing.
For instance, 1 cup (225 g ) of Yoplait low-fat vanilla berry contains more than 1 teaspoon (29 g ) of sugar.
3. Fresh-Pressed Juices
Interestingly, full-fat dairy may be a better option than low carb milk.
In an 11-year study in 8,238 girls, individuals who consumed more high-fat dairy products gained less weight than women who consumed low-fat varieties.
Many men and women drink fresh juices made of fruits, vegetables, or a mix of both in order to improve health or boost weight loss.
Though not all juices are high in sugar and calories, most fruit juices are.
Drinking fresh fruit juice frequently can promote excess calorie consumption, which might enable you to gain weight.
Stick to juices which include chiefly non-starchy veggies like kale and low-sugar fruits such as lemon to control your caloric intake.
4. ‘Healthy’ Sweeteners
With lots of people cutting white sugar in their diet, alternative sweeteners promoted as”healthy” have become increasingly popular.
Agave, coconut sugar, and sugar are merely some of the many sweeteners out there.
Though these products are usually deemed wholesome, going ahead with any sweetener — even natural ones which are not as processed as white sugar — can promote weight gain.
Agave, for example, is high in calories than table sugar and exceptionally high in fructose, a sort of sugar which can result in insulin resistance and fat accumulation.
Since any kind of added sugar can lead to weight gain, it’s important to restrict your total consumption of sugar — including alternative sweeteners.
5. Low-Calorie Cereal
When trying to lose weight, you might reach for low-calorie cereals to start daily.
While those breakfast foods may be low in calories, they are frequently packed with added sugars.
Plus, many low-calorie bowls of cereal lack the protein and healthy fats that help you feel satisfied.
A study in 30 men demonstrated that a breakfast of toast and eggs supplied greater fullness and led to significantly fewer calories consumed during the day than did breakfast cereal
6. Dried Fruit
Dried fruit is packed 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 calories and sugar compared to an equal number of fresh fruit.
Sticking to a 1/4-cup (50-gram) part when snacking on dried fruit is an excellent way to prevent consuming too much.
Though dried fruit is suitable, fresh fruit is a healthier option.
7. Packaged Diet Foods
From diet cookies to fat chips, grocery store shelves are filled with packaged diet foods.
While these items may be tempting, the majority of them are unhealthy.
Many diet foods contain preservatives, unhealthy fats, and artificial sweeteners that may damage your body.
It is ideal to replace these packed, overly processed foods with 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 coffee intake when attempting to drop weight.
Although coffee has lots of health advantages, you should refrain from certain coffee drinks 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 g ) of sugar.
Even though a daily latte might appear harmless, sugary coffees could undermine your weight loss attempts.
9. Premade Salads
Salads chock full of fiber-rich vegetables can be very weight-loss-friendly.
On the other hand, those doused in high-calorie dressing or topped with unhealthy ingredients aren’t.
Premade salads, like those in grocery stores or fast-food restaurants, can be very high in calories, sugar, and unhealthy fats.
Making your own salad using healthful ingredients is a better option.
10. Protein Bars
Many people rely on protein bars to get a quick, convenient energy boost.
Although some protein bars are healthful and nutritious, others falter carbs, sugar, and artificial components.
For example, one PowerBar ProteinPlus Chocolate Brownie product contains more than 6 teaspoons (24 g ) of sugar along with 330 calories.
A more nutritious, a whole-foods-based snack may supply the identical calorie and protein material with much less sugar.
11. Diet Soda
Diet soda can be viewed as a healthy beverage because it contains 0 calories.
However, research ties diet soda consumption to weight gain — not weight loss.
A study in over 2,000 people indicated that people who drank diet soda had bigger waist circumferences than individuals who did not.
What’s more, those intensive daily diet soda were prone to get high blood glucose and high blood pressure than people who abstained.
Diet soda has also been found to negatively affect gut bacteria, thereby increasing your chance of diabetes and other metabolic diseases.
But bear in mind that an institution does not equal causation. While a couple of studies have associated a higher intake of diet soda with weight reduction, there’s absolutely no solid evidence that it is a cause of overweight or obesity.
Granola is a satisfying breakfast food loved by most health-conscious men and women.
But whilst granola can contain nutritious ingredients such as oats, seeds, nuts, and coconut, many are saturated in additional sugars.
To control your sugar intake, select granolas with no more than 6 grams of sugar per serving.
Better yet, make your own granola at home by baking oats, cinnamon, nuts, coconut, coconut oil, and dried fruit at low temperatures.
Sports drinks can be good for athletes and anyone participating in prolonged, intense workouts.
Nonetheless, these drinks are just unnecessary for the average person.
Sports drinks can be filled with sugar and may give rise to excess calorie intake.
Plus, any type of carbonated drink may spike your blood sugar levels, which can result in insulin resistance and weight gain.
For instance, a study in over 7,500 kids and teens noted that people who drank sports drinks weighed considerably greater than their peers.
14. Diet Peanut Butter
Diet peanut butter is significantly reduced in fat and calories than regular peanut butter.
Although this may look to be a good selection for weight loss, diet peanut butter regularly harbors unhealthy oils and added sugars.
Natural peanut butter made with restricted ingredients is a much better choice for weight reduction.
Research proves that restricting added sugar may promote weight loss, so picking natural peanut jars of butter with no extra sugar would be the ideal alternative.
Low-calorie condiments such as salad dressings and ketchup might be a hidden source of sugars that can contribute to weight gain.
Surprisingly, many low-calorie dressings are packed with sugar.
By way of instance, only two tbsp (31 g ) of Ken’s Steakhouse Lite Honey Mustard dressing contains 2 teaspoons (8 grams) of sugar.
Other condiments that are generally high in sugar comprise barbecue and tomato sauces.
16. ‘Healthy’ Sweets
Many sweets and desserts are marketed as healthy alternatives to calorie-laden sweets.
Although they might contain fewer calories compared to traditional desserts, low-carb goods, sweets, and other confections may be packed with sugars and artificial ingredients.
To be able to reduce calories while maintaining taste, producers replace fats with sugars or artificial sweeteners.
Added sugars can result in weight gain. At the exact same time, artificial sweeteners such as sugar alcohols may cause digestive symptoms like bloating, gas, and diarrhea.
Plus, the consumption of artificial sweeteners such as aspartame and sucralose is linked to an increased risk of obesity and Might Even encourage sugar cravings and dependence
Many people attempt to cut high-fat foods when attempting to lose weight.
However, research shows that this can be counterproductive.
One review ascertained that low carb and nonfat foods contained more sugar than normal versions of the same foods.
Consuming even tiny amounts of added sugar may lead to weight gain, blood sugar problems, and an increased risk of heart disease.
What are more, dieting and dietary restraint probably increase the chances of future weight gain?
18. Frozen Yogurt
Frozen yogurt is a favorite dessert that’s broadly considered healthier than ice cream.
Because frozen yogurt is frequently associated with health, it is frequently over-consumed.
Many frozen yogurt institutions let you fill your cup, making part control difficult.
Moreover, the enticing, sugary toppings provided at most frozen yogurt shops can stuff your dessert with even more calories and sugar.
To maintain your intake in check, opt for the tiniest yogurt cup available and choose natural toppings like fresh fruit, unsweetened coconut, and nuts.
Sushi may be a healthy or unhealthy meal depending on which it holds.
Rolls filled with ingredients such as tempura shrimp or sweet sauces could be packed with carbs.
Choose sushi rolls that contain healthy ingredients like fresh vegetables, avocado, fresh fish, or broiled fish and opt for brown rice over white to improve your fiber intake.
20. Coconut Water
Coconut water is among the most common natural drinks around.
Even though coconut water supplies vitamins, minerals, and antioxidants, it will contain sugar and calories.
One cup (240 ml) of coconut oil contains 45 calories and 6 grams of sugar.
While coconut water is much lower in sugar and calories than drinks like juice and soda, it’s best to limit your consumption of any sweet beverage.
21. Diet-Specific Processed Foods
Many grocery stores offer diet foods targeting vegans and vegetarians, as well as those subsequent low-carb meal plans.
These goods are often filled with artificial ingredients and added sugars that could negatively affect health.
Additionally, 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 always healthier — no matter your dietary tastes.
The Bottom Line
Though many diet programs are tagged wholesome, they may ruin your weight loss attempts.
Products like sodas, frozen yogurt, and low-carb snack foods can negatively impact your health and even cause you to gain weight.
What’s more, research shows that dieting is not the best way to drop weight (26Trusted Source).
Following a whole-foods diet rich in healthy fats, proteins and new produce is the ideal way to maintain the weight off for good.