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If you want to lose weight, you probably avoid chips, pizza, and anything sugary like the plague.
But you should also add other less obvious foods to the mix.
Dietitians have warned that some of the highest-calorie foods, which are often the cause of unexpected weight gain, are often seen as “healthy” alternatives.
In a new report, nutrition experts from diet analyst website Eat This Not That have highlighted a handful of “sneaky” foods well-known for sabotaging weight loss or weight maintenance plans .
Because some foods seem healthy, dieters think that eating a lot will make little difference to their waistline. But they would be wrong.
Some of the most common culprits of this deception include fruit juice, yogurt, energy bars and dried fruit, according to nutritionists like Yelena Wheeler, a registered dietitian nutritionist with fitness consulting company Endomondo.
Here are six foods you’re eating that are probably causing you to gain weight without you knowing it…
A NUT SNACK EASILY ADDS UP TO 800 CALORIES
Many dieters think of nuts as a healthy snack, but they don’t realize that they’re packed with calories and it’s easy to eat a large amount in no time.
We’ve long been told that snacking on nuts is much better than ultra-processed alternatives like chips and chocolate.
But from a weight loss perspective, that’s not entirely true.
Although nuts are packed with helpful micronutrients, moderation is key, said Kimberley Gomer, a registered dietitian who runs a private practice. Yahoo. Best of all, it’s very easy to eat too much, she said.
For example, “There are 826 calories in a cup of almonds, and it’s very easy to eat a cup of them.” For comparison, there are approximately 156 calories in a bag of chips. Which means you’ll need to eat about five and a half bags of regular junk food to reach the calories in a cup of almonds.
THE “HEALTHY” FATS IN NUT BUTTERS THAT ARE EVERYTHING BUT
It’s easy to scoop up spoon after spoon of peanut butter, adding an extra 200 calories to your diet in just a few bites.
Wellness gurus on social media love adding it to their beautifully designed breakfast bowls – and claim it’s full of ‘healthy’ fats.
However, the creamy consistency of nut butters means it’s easy to eat a lot of them, which means a loss of calories. Many people exceed recommendations, Gomer said.
“There are 188 calories in two tablespoons of peanut butter, and you’ll probably eat double or triple that by just dipping an apple in it,” Gomer said.
These products are high in fat. For example, there are 16 grams of fat in a serving of peanut butter and 13 grams of fat in a bar of Hershey’s milk chocolate.
GRANOLA FOR A 500 CALORIE BREAKFAST…AND THAT’S BEFORE THE COFFEE
Granola is often considered a healthy breakfast choice, but dietitians warn that it is higher in sugar and fat.
The recommended serving of cereal is about 1 cup, according to the American Heart Association.
But nutrition experts say that with some grains, a reduced portion is necessary to avoid weight gain. But too few dieters know this.
For example, the label for Nature’s Path Organic Gluten-Free Granola with Coconut and Cashew Butter states that a serving is only one-third of a cup, or 150 calories.
However, nutritionists say it is unlikely that Americans will help themselves to such a small portion, as they are used to larger portions with other grains.
And if you ate a cup of the product, you’d consume 450 calories before even adding milk.
Many different brands have attempted to rebrand the cereal as a healthy breakfast option, but in general, this product tends to lack nutritional value, Wheeler said.
“Many are low in fiber and high in sugar,” Wheeler said.
LOW SUGAR ICE CREAM THAT MAKES YOU EAT TOO MUCH
Studies show that artificial sweeteners in low-calorie sugary snacks can “trick” your taste buds into extreme cravings for sweet foods, causing you to overeat.
Although low-sugar and “healthier” ice creams may have fewer calories or sugar, they may cause you to overeat other foods, registered dietitian nutritionist Sheri Berger. told Yahoo Lifestyle.
When you’re craving sweets and trying to satisfy that craving with a “healthier version,” you can eat more of them in order to satisfy your craving, Berger said.
Studies show that artificial sweeteners in these types of products can interfere with our natural hunger signals and lead to excessive cravings for sweet foods.
“When a food we all know and love is reduced in fat or sugar, we identify that the taste we are accustomed to is not there, and we may eat more of it, thinking we will eventually get that taste” , Berger said.
IF YOU CAN, STICK TO COW’S MILK TO AVOID ADDED FATS
Don’t be fooled by milk alternatives. They often contain less calcium than cow’s milk and added fats and sugars.
If you are lactose intolerant, don’t despair. In moderation, dietitians say nut milks are fine.
However, they “contain many elements that make them a waistline challenge,” Wheeler said.
Additionally, some of these products contain added sugars and fats to enhance the flavor of the product and prevent it from separating over time. according to Vox.
Although these items are deemed safe by national food safety organizations, some researchers associate these products, in particular carboxymethylcellulose and polysorbate 80, with intestinal problems.
A serving of Oatly Extra Creamy contains nine grams of fat, more than three times the amount of fat in 1 percent milk.
GLUTEN-FREE… BUT HIGH IN CALORIES
You may opt for gluten-free products assuming they are healthier than their gluten-containing cousins.
“However, they still contain sugar, fat, and gluten-replacing ingredients,” says Wheeler, which can increase the total calories.
She detailed that some gluten-free versions are more calorie dense than regular versions.
For example, Tate’s, the baking brand well-known for its crunchy cookies, offers gluten-free and regular versions of many of its treats. In their crunchy coconut flavor, there are 150 calories in the regular version and compared to 170 calories in the gluten-free version.