With nearly 39 percent of adults worldwide classified as overweight, the diet has never been more powerful.
Diet foods, such as those labeled”low-fat,””low-fat” or”fat-free,” are specifically marketed to people looking to shed extra weight.
But several diet foods can do your waistline more harm than good.
Here are 21 diet foods often considered healthful that can, in actuality, cause weight gain.
1.Smoothies and Protein Shakes
Smoothies and protein shakes are the anger on social media and in the health community.
When some smoothies and protein shakes are healthy and incredibly healthy, others are packed with calories and sugar.
By way of instance, some premade smoothies comprise almost 14 teaspoons (55 grams) of glucose in only 1 jar (450 ml).
What is more, certain protein shakes pack nearly 400 calories per jar (450 ml).
Smoothies and protein shakes can readily be consumed too fast, stuffing your entire body with excessive sugar and calories.
2. Low-Fat Flavored Yogurt
Fat is a filling nutritional supplement that amplifies foods’ flavors.
When fat is removed to decrease the calorie content of particular products, sugar is generally added to enhance flavor.
Many low-carb yogurts are packed with added sugars, which is not great for weight loss or overall wellbeing.
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 could possibly be a better choice than low-fat milk .
In an 11-year study in 8,238 women, those who consumed more high-fat dairy products gained significantly less fat than girls who consumed low-fat types.
3. Fresh-Pressed Juices
Many people drink fresh juices made of vegetables, fruits or a combination of both in order to increase health or boost weight reduction.
Though not all juices are high in sugar and calories, most fruit juices really are.
Drinking fresh fruit juice frequently can contribute to excess calorie consumption, which might enable you to gain weight.
Stick to juices which include mostly non-starchy veggies like kale and low-sugar fruits like lemon to control your caloric consumption.
4. ‘Healthy’ Sweeteners
With lots of individuals cutting white sugar from their diet, alternative sweeteners marketed as”healthy” have become increasingly common.
Agave, coconut sugar and sugar are merely some of the numerous sweeteners out there.
Even though these products are often deemed healthy, going ahead with any sweetener — even natural ones who are not as processed as white sugar — can promote weight gain.
Agave, as an example, is high in calories than table sugar and extremely high in fructose, a sort of sugar which can contribute to insulin resistance and fat accumulation.
Since any type of added sugar may cause weight gain, it is important to restrict your overall use of sugar — including alternative sweeteners.
When trying to lose weight, you might achieve for low-calorie cereals to start daily.
While these breakfast foods may be reduced in carbs, they are frequently packed with added sugars.
Plus, many low-calorie cereals lack the protein and healthy fats that help you feel satisfied.
A study in 30 men demonstrated that a breakfast of eggs and toast provided greater fullness and contributed to fewer calories consumed throughout the day than did breakfast cereal.
6. Dried Fruit
Dried fruit is stuffed with fiber, vitamins and minerals.
However, because dried fruit is sweeter and smaller than fresh fruit, it is readily overeaten.
Additionally, a serving of dried fruit retains more calories and sugar than an equivalent number of fresh fruit.
Sticking to a 1/4-cup (50-gram) part when snacking raw fruit is an excellent way to avoid consuming too much.
Although dried fruit is convenient, fresh fruit is a healthier option.
7. Packaged Diet Foods
From diet biscuits to fat-free chips, supermarket shelves are filled with packed diet foods.
When these items might 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 those packed, too processed foods using nutrient-dense, filling choices.
8. Flavored Coffees
It is well-known that caffeine acts as a mild appetite suppressant, which leads many people to up their java intake when attempting to drop weight.
Although coffee has lots of health advantages , you should refrain from particular coffee drinks when seeking to lose weight.
Many such beverages — such as lattes, frappes and cappuccinos — are plentiful in sugar and calories.
For example, a Starbucks Venti Cinnamon Dolce Latte made with skimmed milk and without added whipped cream — crams at 280 calories and 12 tsp (50 g ) of sugar.
Though a daily latte may seem benign, carbonated coffees could sabotage your weight loss attempts.
Salads chock filled with fiber-rich veggies can be very weight-loss-friendly.
On the other hand, those doused in high-calorie dressing or topped with unhealthy ingredients are not.
Premade salads, like 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 choice.
10. Protein Bars
A lot of individuals rely on protein bars to get a fast, convenient energy boost.
While some protein bars are healthy and nutritious, others bulge with carbs, sugar and artificial components.
For instance, one PowerBar ProteinPlus Chocolate Brownie product comprises over 6 teaspoons (24 g ) of sugar along with 330 calories.
A healthier, whole-foods-based snack can offer the same protein and calorie content — with much less sugar.
11. Diet Soda
Diet soda is often viewed as a wholesome beverage because it contains 0 calories.
However, research ties diet soda intake to weight gain — not fat reduction.
A study in over 2,000 people suggested that people who drank diet soda had larger waist circumferences than those who did not.
What is more, those consuming diet pop were more likely to get high blood glucose and high blood pressure than people who abstained.
Diet soda has also been shown to negatively impact gut bacteria, thereby increasing your chance of diabetes and other metabolic diseases.
But remember that institution doesn’t equal causation. Although a few studies have associated a higher consumption of diet pop with weight reduction, there’s absolutely no good evidence it is a cause of overweight or obesity.
Granola is a filling breakfast food beloved by most health-conscious men and women.
However, while granola can contain nutritious ingredients like oats, nuts, seeds and coconut, many are packed in added sugars.
To control your sugar intake, choose granolas with no longer than 6 g of sugar per serving.
Better still, create your own granola at home by baking oats, cinnamon, nuts, coconut, coconut oil and dried fruit at a low temperature.
13. Sports Drinks
Sports drinks can be beneficial for athletes and anyone participating in prolonged, extreme workouts.
However, these drinks are simply unnecessary for the ordinary individual.
Sports drinks can be full of sugar and might contribute to excess calorie intake.
Plus, any kind of carbonated drink may spike your blood glucose levels, which can lead to 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 fat and calories than regular peanut butter.
Although this may look to be a good choice for weight loss, diet peanut butter regularly harbors unhealthy oils and added sugars.
Natural peanut butter made with limited ingredients is a better choice for weight reduction.
Research shows that limiting added sugar may encourage weight reduction, so picking natural peanut butters with no added sugar is the best alternative.
Low-calorie condiments like salad dressings and ketchup might be a hidden source of added sugars which could contribute to weight profit .
Surprisingly, many low-carb dressings are packed with sugar.
For example, only two tbsp (31 grams) of Ken’s Steakhouse Lite Honey Mustard dressing comprise 2 teaspoons (8 grams) of sugar .Other condiments that tend to be high in sugar comprise sausage and tomato sauces.
Many desserts and candies are marketed as healthy choices to calorie-laden sweets.
16. ‘Healthy’ Sweets
Even though they may contain fewer calories than traditional desserts, low-carb goods, sweets and other confections may be packaged with sugars and artificial ingredients.
To be able to reduce calories while maintaining taste, producers replace fats with sugars or artificial sweeteners.
Additional sugars can contribute to weight gain. At the same time, artificial sweeteners such as sugar alcohols can cause digestive symptoms like bloating, gas and diarrhea.
Additionally, consumption of artificial sweeteners such as aspartame and sucralose is connected to an increased risk of obesity and might even encourage sugar cravings and addiction.
17. Low-Fat Foods
Many people try to cut high-fat foods when attempting to lose weight.
However, research demonstrates that this can be counterproductive.
1 review determined that low-fat and nonfat foods contained more sugar than regular versions of the same foods.
Consuming even small amounts of added sugar can result in weight gain, blood sugar problems and an increased risk of cardiovascular disease.
What’s more, dieting and nutritional supplements restraint probably increase the chances of future weight reduction.
18. Frozen Yogurt
Frozen yogurt is a popular dessert that’s broadly considered healthier than ice cream.
Since frozen yogurt is frequently associated with health, it’s often over-consumed.
Many frozen yogurt institutions let you fill your own cup, making part control difficult.
Moreover, the enticing, sugary toppings offered at most frozen yogurt stores can things your dessert with much more sugar and calories.
To maintain your intake in check, opt for the tiniest yogurt cup readily available and select natural toppings such as fresh fruit, unsweetened coconut and nuts.
Sushi can be a healthy or unhealthy meal based on which it holds.
Rolls filled with ingredients like tempura shrimp or sweet sauces can be packed with calories.
Pick sushi rolls which contain healthy ingredients such as fresh vegetables, avocado, fresh fish or grilled shrimp and opt for brown rice over white to improve your fiber intake.
Coconut water is one of the most popular all-natural drinks around.
Though coconut water supplies vitamins, minerals and antioxidants, it will contain sugar and calories.
1 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 beverages like juice and soda, it’s ideal 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 following low-carb meal plans.
These goods are often full of artificial ingredients and added sugars which can negatively impact health.
Furthermore, these specialty items are often expensive, which can add up if you are eating these kinds of foods every day.
Focusing on whole, unprocessed foods instead of convenient, packed foods is obviously healthier — no matter your dietary preferences.