So you think you've mastered a diet plan, but the numbers just aren't showing. This frustrating realization can often be linked to overeating foods you think are safe to eat without measure. While there are a ton of foods out there considered healthy and encouraged while dieting, many can also be very calorie-dense with adverse effects on your weight loss goals. We spoke with Atlanta dietitians to figure out foods dieters should eat with caution.
Organic snack foods
Just because a product is labeled as organic doesn't mean it will help you lose weight. These foods have the same calorie content as their non-organic counterparts, and while there are some benefits to going organic, weight loss isn't directly one of them. Don't be fooled by snack foods marked as organic, assuming that means they are safe to overindulge in. These foods are typically calorie-dense and nutrient-poor.
"Food companies are putting these claims on their packaged and processed foods in order to make them sound like a more healthful option to cookies, candy and chips," Courtney Plush, bariatric dietitian at Emory Healthcare, said." An organic cookie is still a cookie. An all-natural potato chip is still high in fat and devoid of nutritional value."
Smoothies
Smoothies can be a great way to work in veggies that you wouldn't consume regularly; however, smoothies can be most effective in a weight loss plan when high sugar sweeteners like sugar and honey as well as juices are avoided in the ingredients.
"I recommend loading smoothies up with veggies, especially dark leafy greens, and adding fruits that are lower in sugar like berries instead of high-sugar fruits like bananas and pineapple," Amber Johnston, registered dietician at Café Physique Fitness and Nutrition, said. "People are less likely to feel full after consuming a liquid meal versus a solid meal which leads to increased calorie consumption later in the day.
Protein bars or energy bars
Imagine a plate with a large protein bar on it next to a plate with a turkey sandwich, a bowl of soup and some fruit. Each plate holds about 350 calories. As far as diet efforts go, the latter is usually much more effective. Protein and energy bars can be lethal when it comes to calorie content. And even as a snack, they simply aren't that beneficial for dieters.
"My clients will often grab a protein bar as an alternative to a candy bar when they're on the go, thinking they're making a healthier choice," Plush said. "When we come up with some lower calorie options like fruit, nuts and yogurt, they are usually much more satisfied and find themselves actually craving sweets less in the long run."
Sweetened drinks including juice
Although some are often thought to be diet friendly, sweetened drinks can add up and make a dieter's weight loss flat line. Sodas, juice and sweet tea are considered "empty calories" in that consumers aren't getting any nutritional benefit: no fiber, no protein and no fat.
"The only beverage the human body needs to stay hydrated is pure water," Plush said. "Keep a refillable bottle with you at all times. Try sparkling water if you're weaning off of carbonated, sweetened beverages. Infuse plain water with herbs or fresh cut fruit."
Nuts
Nuts are an excellent addition to a healthy eating regimen as they're a good source of protein, healthy fats, fiber and vitamins, but they are commonly over consumed. Just a small handful has around 160 calories.
"I highly recommend them to my weight loss clients as a good snack to help curb cravings and hunger, and I haven't seen them lead to weight gain when reasonably consumed," Johnston said. "However, as great as they are, nuts are not the same as veggies, and intake does have to be monitored."
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