With about 39% of adults globally being overweight, the diet industry is more powerful than ever.
Diet foods, such as those with the labels "low-fat," "low-calorie," or "fat-free," are promoted especially to consumers trying to lose weight.
Many diet items, though, can actually be bad for your waistline.
Here are 13 diet foods that are frequently seen as healthy but may actually make you gain weight.
Fruit Juice
Fruit juice is not an excellent way to get your recommended daily servings of "fruits."
Fruits, both fresh and frozen, offer fiber and natural sugars, which will slow digestion and keep you fuller for longer.
Store-bought fruit juices often include little to no fiber and added sugars on top of the natural sugars found in fruits.
For instance, an 8-ounce glass of orange juice contains about 125 calories, 24 grams of sugar, and 0.1 grams of fiber, while an equivalent amount of fruit contains just 45 calories, 9 grams of sugar, and 2.3 grams of fiber.
Protein shakes and smoothies
Smoothies and protein shakes are popular in the wellness industry and on social media.
While some protein shakes and smoothies are incredibly nutritious and healthy, others are packed with calories and sugar.
For instance, one bottle of prepared smoothies has over 14 teaspoons (55 grams) of sugar (450 ml).
Additionally, some protein smoothies include nearly 400 calories per bottle (450 ml).
Smoothies and protein shakes are simple to overconsume, filling your body with unnecessary sugar and calories.
Yogurt
You may want to choose yogurts without added sugars because they have probiotics, which are excellent for gut health.
Conversely, fruit-flavored yogurts frequently have a lot of sugar added. Many individuals are unaware of this and choose whatever yogurt they come across without looking at the nutritional information.
Purchasing plain yogurt and adding your own fresh or frozen fruit is a fantastic alternative. Greek yogurt is an excellent high-protein substitute.
Be sure to read the nutrition labels and not just the marketing front before purchasing yogurt or any other "healthy" item.
'Healthy' Sweeteners
Alternative sweeteners that are advertised as "healthy" have grown in popularity as a result of the widespread removal of white sugar from diets.
Among the different sweeteners available are agave, coconut sugar, and date sugar.
Despite the fact that these items are frequently regarded as healthful, using sweeteners excessively can lead to weight gain, especially if they are natural and not as processed as white sugar.
For instance, agave has a higher calorie content than table sugar and a very high fructose content, a form of sugar that can promote insulin resistance and the buildup of body fat.
It's crucial to keep your sugar intake in check, even if you use substitute sweeteners, as any added sugar can lead to weight gain.
Protein Bars
It's not necessarily healthy just because it has the word "protein." It's always excellent to highlight the protein, but not the significant amount of sugar-derived carbs.
These bars are frequently filled with fats, carbohydrates, oils, and other undesirable substances.
Choose protein bars with about 150 calories, such as Luna Protein or 22 Days Nutrition Organic Protein Bar.
Always check nutrition labels carefully before making a purchase in this game.
Diet peanut butter
Compared to ordinary peanut butter, diet peanut butter has fewer calories and fat.
Although diet peanut butter could seem like a fantastic option for weight loss, it frequently contains bad oils and extra sugars.
A better option for weight loss is natural peanut butter manufactured with fewer additives.
The best option is to use natural peanut butter without added sugar because research suggests that avoiding additional sugar may help people lose weight.
Low-Calorie Cereal
You might use low-calorie cereals to start your day when trying to reduce weight.
These breakfast items may be low in calories, but they frequently include a lot of added sugar.
Additionally, a lot of low-calorie cereals are deficient in protein and good fats that make you feel full.
According to a study done on 30 men, breakfast consisting of eggs and toast made them feel fuller and considerably reduced their calorie intake for the rest of the day compared to cereal.
Granola
The hearty breakfast food granola is a favorite of many health-conscious folks.
Granola can contain healthy ingredients including oats, almonds, seeds, and coconut; nevertheless, many varieties are heavily sweetened.
Choose granolas with no more than 6 grams of sugar per serving if you want to limit your sugar intake.
Even better, bake oats, cinnamon, almonds, coconut, coconut oil, and dried fruit at a moderate temperature to make your own granola at home.
Creamy Soups
Because something is liquid and not filling, a lot of people believe that it won't lead you to gain weight. That's not the case, as this article has demonstrated.
Butter and cream are commonly used in commercial soups to give them consistency and improve their flavor.
You can prepare creamless soups at home with the help of several excellent recipes. White beans, potatoes, and yogurt are typically included.
Aromatic coffees
Knowing that caffeine has a slight appetite-suppressing effect, many people increase their coffee consumption when trying to lose weight.
Despite the fact that coffee has many health advantages, some coffee drinks should be avoided when trying to lose weight.
Lattes, frappes, and cappuccinos are just a few of the many of these drinks that are high in calories and sugar.
A Starbucks Venti Cinnamon Dolce Latte, for instance, contains 12 teaspoons (50 grams) of sugar and 280 calories when brewed with skim milk and served without whipped cream.
Although a regular latte might seem harmless, sugary coffees might undermine your attempts to lose weight.
Nuts
For many people, nuts are the preferred snack. Despite the fact that they include healthful fats, they are quite simple to overeat.
8 walnuts, for instance, provide about 200 calories. And if we're being completely honest, nobody eats only 8 walnuts.
So always be mindful of your meal sizes.
Diet Soda
Due to the fact that it has no calories, diet soda is sometimes thought of as a healthy beverage.
However, research links the consumption of diet soda to weight gain rather than weight loss.
According to the research of nearly 2,000 participants, those who drank diet soda had wider waistlines than those who did not.
Furthermore, compared to those who refrained, diet soda drinkers were more likely to have excessive blood sugar and high blood pressure.
Additionally, it has been discovered that diet soda damages gut bacteria, raising your chance of developing diabetes and other metabolic illnesses.
But remember that correlation does not necessarily indicate causation. Although a few studies have linked excessive diet soda consumption to weight gain, there is no conclusive proof that it is the root cause of overweight or obesity.
Coconut Water
One of the most often-used natural beverages is coconut water.
Coconut water has antioxidants, vitamins, and minerals, but it also has calories and sugar.
Coconut water provides 45 calories and 6 grams of sugar per cup (240 ml).
Despite having significantly fewer calories and sugar than drinks like juice and soda, coconut water is still best consumed in moderation.
Final word
Even though many diet meals are marketed as healthy, they could undermine your attempts to lose weight.
Smoothies, frozen yogurt, and low-fat snack meals are just a few examples of products that might have a negative impact on your health and potentially make you gain weight.
Additionally, evidence demonstrates that dieting is not the most effective strategy to reduce weight.
The best method to keep weight off permanently is to eat a whole-food diet that is high in healthy fats, proteins, and fresh veggies.