When you think of healthy eating, what comes to mind? maybe Granola, fruit juices, protein bars, and low fat snacks sound like great choices. After all, they are marketed as the perfect foods for weight loss, fitness, and overall wellbeing. But what if I told you that these foods might actually be the reason you’re struggling to lose weight? A lot of them have hidden sugars, artificial ingredients, and tricky labels that make them look better than they really are.
But don’t panic, let me give you more details and see what you should be eating instead.
1. Granola
Granola has a reputation for being a superfood, packed with fiber and essential nutrients. However, most granolas you buy from the store are loaded with sugars, syrups, and unhealthy oils. Some brands contain as much as 20 grams of sugar per serving, there was a time I got addicted to this as breakfast and my weight surged, I was forced to start making mine at home.
Do this instead: Choose plain, unsweetened granola or make your own using oats, nuts, seeds, and a small amount of honey or natural sweetener.
2. Fruit Juices Are Just Liquid Sugar
A glass of orange juice sounds like a refreshing and healthy way to start the day, right? Unfortunately, fruit juices contain just as much sugar as sodas, without the fiber that whole fruits provide. Even “100% natural” fruit juice can spike your blood sugar levels and lead your body to store fat. Not what we want.
- What you can do instead: Eat the fruits as a whole to get fiber and nutrients, or try water infused with fresh fruit slices for natural flavor.
3. Protein Bars Are Candy Bars
Protein bars are marketed as the perfect post workout snack, but many of them are nothing more than glorified candy bars. They mostly contain artificial sweeteners, high fructose corn syrup, and hydrogenated oils, which will make you gain weight instead of muscle gain.
- Do this instead: Look for bars with few ingredients, high protein, and low sugar. Even better, snack on whole food sources of protein, like Greek yogurt, boiled eggs, or nuts. I go with nuts and eggs almost all the time.
4. Low Fat and Fat Free Foods Are Just a Scam
Have you noticed that low fat foods mostly taste surprisingly good? That’s because when the manufacturers remove fat, they usually replace it with extra sugar, salt, or artificial flavors to make up for the lost taste. The result? You might be consuming fewer calories from fat but more calories from sugar, Lol. which is far worse for weight loss and overall health.
- What to do instead: Don’t fear healthy fats. go for full fat versions of foods like yogurt, cheese, and dressings but in moderation.
5. Veggie Chips & Baked Snacks Are Still Junk Food
Veggie chips sound healthier than potato chips, but don’t be fooled. pay attention, They don’t give you the same nutrients as real vegetables. Most of them are made from vegetable powders or purees and are deep fried or baked with added starches and oils.
- What to do instead: Choose air popped popcorn or make some at home with your regular pot, roasted chickpeas, or homemade kale chips for a truly healthy snack.
6. Flavored Yogurt is an Ice cream
Yogurt is packed with probiotics and protein. Not gonna lie, it’s an excellent addition to a healthy diet. But flavored yogurts contains more sugar than ice cream! Some brands add up to 25 grams of sugar per cup, turning a nutritious snack into a dessert.
- What to do instead: Go for plain, full fat Greek yogurt and add fresh fruit or a drizzle of honey for natural sweetness.
7. Smoothies
Homemade smoothies can be healthy depending on how you make it, but store bought versions are crazy! they add sugar, sweetened yogurts and syrups. You end up paying for sugar calorie bombs when your plan is to eat healthy, crazy!
- What to do instead: Make your own smoothie with leafy greens, protein (like Greek yogurt or protein powder), and low sugar fruits like berries. try avocado smoothies (my favorite).
8. If the Ingredient List Has More Than Five Items, toss it!
Many “healthy” foods are not as good as they look, thanks to clever marketing and hidden ingredients. For you to make better choices make it a habit reading labels (I do this a lot btw), choosing whole foods, and being aware of sugar and processed additives.
If you want to lose weight and stay healthy, focus on natural, unprocessed foods like lean proteins, healthy fats, veggies, and whole grains. The more natural your diet, the better your results.
