7 “Healthy” Foods That Pack On The Pounds

The road to fitness is long and challenging. If you’ve embarked on it, then chances are you’ve cleared your schedule for a workout session everyday and watched a lot of inspirational “transformation” videos.

And, if you’ve vowed to eat clean, you’ve probably switched to healthier foods as well. But, if you have been working hard at shedding those pounds only to see no change in your weight, some deceptively “healthy” foods might be at play. Here are a few of them.

1. Granola

Sure, granola is a quick, easy, and oh-so-delicious breakfast option. But, one cup packs about 270 calories. That’s more calories than a bar of chocolate and a can of soda. The calories also come staggeringly close to a cheeseburger!

Furthermore, if there’s one thing we know about granola, it’s the fact that we can never have just one serving. So, save your stock of granola for a cheat meal and opt for low calorie, low fat options like oatmeal.^{1 2}

2. Fruit Juice

It’s easy to switch a can of soda with a glass of juice. But, if your fruit juice is coming out of a carton and not fresh out of a juicer, you might be having more sugar than you should.

Most commercial juices have high levels of sucrose and sodium in them. They might also remove all fiber from the juice.³

While fiber is necessary for weight loss, sucrose and sodium are linked to weight gain.^{4 5 6} The United States Department Of Agriculture recommends that you get your fruit intake from whole fruits, so whenever you can, opt for a whole fruit or juice your fruits yourself.⁷

3. Salad Dressing

Salads have become synonymous with weight loss and diets. But, not all salads are created equal. While leafy greens and vegetables are good for you, we often douse them in dressing to mask their taste. And, most salad dressings are high in sodium, fat, and sugar. A simple ranch dressing contains 64 calories and 901 mg of sodium in just 1 tablespoon.⁸

Choose to make your own salad dressing with vinegar and a little oil. Ask for your salad dressing on the side in restaurants to monitor how much you eat.⁹

4. Avocado

This popular health food has featured in desserts, salads, and sandwiches. But, while Avocado is high in vitamins, minerals, healthy fats, and fiber, it can easily be overdone.¹⁰

Owing to its high fat content, avocado is high in calories, 240 in a cup to be precise. Too much avocado, and you’re looking at weight gain.¹¹ Instead, stick to half an avocado a day, which has 161 calories. Research shows that eating half an avocado after lunch improves satiety and prevents overeating.¹²

5. Yogurt

Yogurt is a good source of lean protein and gut-friendly bacteria. But, processed yogurt often contains added sugar, honey, fruit juice concentrates, and the worst of them all – high-fructose corn syrup.¹³

Just one tablespoon of high-fructose corn syrup has 53 calories and 14.37 grams of sugar.¹⁴ Studies have shown that it increases weight and fat deposits significantly. Instead, choose to have plain yogurt without any added sugar.¹⁵

6. Peanut Butter

Peanut Butter has a story very similar to that of avocado. While it is a good source of protein, healthy fats, potassium, and fiber, it is calorie dense. Just one tablespoon has 95 calories. That’s more calories than a tablespoon of chocolate syrup!

Some processed options contain unhealthy ingredients like hydrogenated vegetable oil, added sugar, and salt.¹⁶ So, ensure you have peanut butter in moderation. Opt for unsweetened, unsalted peanut butter or make your own.^{17 18}

7. Energy Bars

Supermarkets are lined with a diverse set of options when it comes to energy bars. They’re convenient, delicious, and seem perfect when you don’t have the time to sit down for lunch. But, most energy bars are highly processed mix of protein powders, artificial sweeteners, preservatives, and synthetic ingredients.

Most bars also taste incredibly sweet because they have high-fructose corn syrup, corn syrup, or sucrose added to them. These ingredients cause blood sugar imbalances and weight gain. This is why most studies have concluded that there really isn’t much of a difference between a bar of chocolate and an energy bar. Instead, make your own at home or look at the ingredients list to find the healthiest alternatives.^{19 20}

A good rule book when it comes to eating healthy is to look at the ingredients list when you buy something. By keeping a track of your calorie intake and where most of your calories come from, you’re sure to lose weight and reach your goals quickly.