With nearly 39% of the adult population worldwide identified as overweight, the diet industry is experiencing unparalleled growth.
Manufacturers design foods marketed as ‘low-fat,’ ‘low-calorie,’ or ‘fat-free’ for those seeking to reduce their weight.
However, a significant number of these diet foods may harm rather than help your waistline.
Foods that make you fat
Here are 11 diet foods commonly regarded as healthy that might actually lead to weight gain.
1. Low-Fat Flavored Yogurt
Fat is a crucial nutrient that enhances the taste of foods. When manufacturers eliminate fat to decrease the calorie count of certain items, they often compensate by adding sugar to intensify the taste.
Many low-fat yogurts contain significant amounts of added sugars, which can be detrimental to weight management and overall health.
For example, a single cup (225 grams) of Yoplait low-fat vanilla yogurt contains more than 7 teaspoons (29 grams) of sugar.
Notably, full-fat dairy products may be a more advantageous option compared to their low-fat counterparts. An 11-year study involving 8,238 women revealed that those who consumed higher amounts of high-fat dairy experienced less weight gain than those who opted for low-fat options.
2. Smoothies and Protein Shakes
Smoothies and protein shakes have gained significant popularity on social media platforms and within the wellness community. While many of these beverages are indeed nutritious and beneficial for health, others can be excessively high in calories and sugar content.
For instance, certain pre-packaged smoothies may contain as much as 14 teaspoons (55 grams) of sugar in a single 450-ml bottle.
Additionally, some protein shakes can deliver nearly 400 calories per 450-ml serving. His rapid consumption of smoothies and protein shakes can lead to an excessive intake of calories and sugars.
3. Low-Calorie Cereal
When aiming to shed pounds, one might consider low-calorie cereals as a breakfast option. Although these cereals are typically low in calories, they frequently contain high levels of added sugars.
Furthermore, many of these cereals are deficient in protein and healthy fats, which are essential for promoting a sense of satiety.
Research involving 30 male participants revealed that consuming a breakfast of eggs and toast resulted in greater feelings of fullness and a notable reduction in overall calorie intake throughout the day compared to those who had breakfast cereal.
4. Dried Fruit
Dried fruit is abundant in fiber, vitamins, and minerals. However, its reduced size and heightened sweetness compared to fresh fruit can result in overconsumption.
Moreover, a serving of dried fruit generally has a higher sugar and calorie content than the same amount of fresh fruit.
To avoid excessive intake, it is prudent to limit snacking to a 1/4-cup (50-gram) portion of dried fruit. While dried fruit is convenient, fresh fruit is the healthier alternative.
5. Flavored Coffees
It is a well-established fact that caffeine functions as a mild appetite suppressant, which encourages many individuals to increase their coffee intake during weight loss attempts.
Despite the numerous health benefits associated with coffee, it is advisable to avoid certain coffee beverages during weight loss efforts.
Many of these drinks, such as lattes, frappes, and cappuccinos, are high in calories and sugar content.
For example, a Starbucks Venti Cinnamon Dolce Latte prepared with skim milk and without whipped cream contains 280 calories and 12 teaspoons (50 grams) of sugar.
While a daily latte may appear innocuous, sugary coffee options can undermine your weight loss goals.
6. Protein Bars
Many individuals turn to protein bars for a quick and convenient source of energy. While some of these bars are healthy and provide essential nutrients, others are filled with excessive calories, sugar, and artificial components.
For instance, the PowerBar ProteinPlus Chocolate Brownie has more than 6 teaspoons (24 grams) of sugar and contains 330 calories.
A more nutritious option, derived from whole foods, can offer comparable calorie and protein content with much lower sugar levels.
7. Diet Soda
People frequently perceive diet soda as a healthier option due to its zero-calorie content. Nevertheless, studies have linked the consumption of diet soda to an increase in weight rather than a decrease.
Research involving more than 2,000 participants revealed that individuals who consumed diet soda exhibited greater waist circumferences compared to those who did not partake.
Furthermore, researchers found that people who regularly consumed diet soda were more likely to experience elevated blood sugar and blood pressure levels than those who did not consume it.
Research indicates that diet soda may adversely affect gut microbiota, which could elevate the risk of developing diabetes and other metabolic disorders.
However, it is essential to recognize that correlation does not imply causation.
Although some studies have linked high consumption of diet soda to weight gain, there is insufficient evidence to establish it as a direct cause of overweight or obesity.
8. Diet Peanut Butter
Diet peanut butter contains fewer calories and less fat compared to traditional peanut butter. While this may appear to be a favorable option for those aiming to lose weight, diet peanut butter often contains unhealthy oils and added sugars.
Natural peanut butter, made with minimal ingredients, offers a more advantageous alternative for weight loss.
Studies indicate that reducing added sugar can facilitate weight loss, making natural peanut butters without added sugar the optimal selection.
9. Low-Fat Foods
Numerous individuals seek to eliminate high-fat foods in their efforts to lose weight. Nevertheless, studies indicate that this approach may be counterproductive.
A comprehensive review revealed that low-fat and nonfat products often contain higher levels of sugar compared to their regular counterparts.
The intake of even modest quantities of added sugar can contribute to weight gain, complications with blood sugar levels, and a heightened risk of cardiovascular disease.
Furthermore, the practice of dieting and restricting dietary intake may actually elevate the likelihood of future weight gain.
10. Frozen Yogurt
Many people widely enjoy frozen yogurt and often view it as a more healthful choice than ice cream. This perception can result in excessive consumption.
Many establishments that serve frozen yogurt allow patrons to fill their own cups, which can hinder effective portion control.
Moreover, the attractive sugary toppings commonly offered can further increase the calorie and sugar content of the dessert.
To keep your intake in check, it is prudent to select the smallest yogurt cup available and to favor natural toppings such as fresh fruit, unsweetened coconut, and nuts.
11. Sushi
You can categorize sushi as either a nutritious or less healthy option, depending on its contents. For instance, rolls that incorporate tempura shrimp or sweet sauces tend to be calorie-dense.
To make healthier choices, one should opt for sushi rolls that are filled with wholesome ingredients like fresh vegetables, avocado, fresh fish, or grilled shrimp, and consider using brown rice rather than white rice to increase fiber intake.
The Bottom Line
While companies market numerous diet foods as healthy options, they may undermine your weight loss goals.
Items such as smoothies, frozen yogurt, and low-fat snacks can adversely affect your health and potentially lead to weight gain.
Furthermore, studies indicate that traditional dieting may not be the most effective method for weight loss.
Adopting a whole-foods diet that emphasizes healthy fats, proteins, and fresh fruits and vegetables is a more sustainable approach to maintaining a healthy weight.
It is also important to recognize that correlation does not imply causation; although some research has linked high consumption of diet soda to weight gain, there is insufficient evidence to establish it as a direct cause of overweight or obesity.
