Many times, we think that eating low fat/no fat foods is healthier for us. We also tend to think that if a food label says it is “all natural” of “healthy” that it has to be the truth. However, if you look further into the labels, you will find that there are many ingredients which are not at all healthy for you.
This week we will talk about some of the foods you should keep out of your diet because they will actually sabotage your efforts to lose weight. Actually, these foods are anything but healthy. Here are 9 “diet” foods you need to ditch!
1. Granola, Granola Bars, and Cereal Bars
From the labels, they sound delicious and healthy – baked oats with dried fruit, nuts, and a touch of dark chocolate. However, when you look at the Nutrition Facts, while they may have whole grains and healthy fats, nutritionally, the majority of them are more like a “glorified” candy bars due to lots of added sugar and little protein. So what is their biggest threat to weight loss? Unfortunately, they lack of the ability to keep you satisfied for very long, not to mention the blood sugar spike-then-crash from the added sugar that you will experience.
Instead of this type of snack, choose your snack calories wisely. Try choosing one of these granola-like substitutes with between 150 to 200 calories. Something like a small handful of nuts and piece of fresh fruit, a small bowl of hot oatmeal, or even a small handful of nuts with a small dark chocolate square or tiny pieces of organic raw cacao nibs.
2. Low-Fat and Fat-Free Mayonnaise
Wow, low-fat and fat-free mayonnaise. For sure, we think this is great because the calories and fat are cut way down. Unfortunately, the flip side is that the healthy fat was replaced with modified food starch, high fructose corn syrup, a touch of soybean oil, and lots of chemical preservatives. In reality, saving fat and calories with the low-fat/no-fat options just isn’t worth the sugar and chemicals that are added to your diet.
So what do you use to put on your sandwich? You can choose a light mayonnaise (around 50% less fat and calories) made with real eggs and olive oil and without corn syrup. However, you are even better off if you use the “real thing!” But, if you want to try another alternative, check out things like hummus, pesto, or try slices of avocado or a fresh guacamole spread. When you use these alternatives, you’ll have the benefit of healthy fat but with fewer calories (since you don’t need to use as much).
3. Reduced-Fat Peanut Butter
For many people when they are dieting, thinking of eating a regular full-fat peanut butter can be a little nerve-racking. You might wonder how you could possibly lose weight while eating something with 15g to 17g of fat. Instead, people choose the lower fat option thinking it’s the smarter choice. Again, labels are very important. If you compare the labels, you’ll find that two tablespoons of reduced-fat peanut butter only saves you around 10-20 calories. Why such a small calorie difference? That is because of the added sugar and fillers in the lower fat version which are used to replace the fat.
The answer? Buy full-fat peanut and nut butters instead. Actually, eating these higher-fat foods won’t hinder weight loss – especially if you are watching portion size. Research suggests that eating peanut butter in moderation gives you more satiety when compared to eating lower-fat snacks. Also, the fat and protein in peanut butter curbs your appetite and prevents overeating later on.
4. Canned Soups
While canned soups may be convenient and quick, here are just three reasons why even low-calorie canned soups aren’t good as part of your regular diet:
- Sodium
- BPA
- Taste
All soups are high in sodium, but canned soups are way higher. You also should remember that many cans are lined with BPA – a chemical that research shows can be a potential link to some cancers and other diseases. Choosing to eat homemade soup over that preservative-tinged flavor, is by far the healthiest option.
What I often do is make large batches of my favorite soup, which are loaded with vegetables, protein, whole grains and/or beans, and then I limit the amount of salt I add to the recipe. Choose the lower-sodium broth and lower-sodium canned beans to add to your soups. We are all more inclined to eat soups during the colder weather, so take advantage of that period of time, make extra, and freeze it in small containers. That way, you have a quick, healthy alternative to canned soups.
5. Egg Substitute
Years ago, egg substitutes became the fat-free, cholesterol-free answer to the well-advertised high cholesterol foods. Whole eggs were thought to be a primary cause of heart disease. However, more updated research shows it is saturated fat and not cholesterol that’s the culprit. The American Heart Association now states that it is okay to eat one egg a day. Still, many people continue to choose egg substitutes to save calories and fat. Even though egg substitutes aren’t necessarily unhealthy, they definitely are not nutritionally equal.
One egg is 80 calories of high quality, nutrient-rich protein. It is also one of the few breakfast foods that can satisfy you until lunch. One study found that people trying to lose weight, and who ate eggs for breakfast, consumed fewer calories later in the day than those who ate other breakfast foods. If, for example, you don’t feel satisfied if you scramble one whole egg, try adding one to two egg whites – or eat your one egg with fresh fruit or whole grains.
6. Turkey Bacon
For many people, real bacon is hard to pass up. However, when pursuing weight loss, many choose to go for turkey bacon instead. Turkey bacon doesn’t always provide the calorie and fat savings you might expect though. Can you lose weight, and eat bacon? It is possible! Go for the leaner, high-flavor cut like the center-cut bacon, and make sure you use a smaller portion size. (2 cooked slices of center-cut bacon = 60 calories, 2 g sat. fat, and 260 mg sodium.) So if you want bacon, choose real bacon. In the long-run, you will feel more satisfied and that is key to sticking with your diet.
7. Low-Calorie Frozen Meals
I used to think the answer to my dieting dilemma was to choose the quick, portion-controlled, lower calorie frozen meals. I used to eat them a lot. The problem is that they leave a lot to be desired nutritionally. Most frozen meals are low in protein and vegetables, use refined grains instead of whole, and contain high levels of sodium. Those you find which are lower in sodium, make you feel as if you have to add salt to improve the flavor! So what you really end up with is a high sodium “nuked” meal that’s low in fiber, protein, and vitamins. In reality, it’s not nearly as good as it looks on the packing!
We all live in a fast-paced world, and we are always looking for convenience, so there’s a few things you can do. (1) Make more than you need for your meal and take leftovers from dinner; (2) Make an extra batch of a favorite casserole or soup on the weekend and freeze single-servings for days when you need them; and (3) Always plan ahead and take some time at the weekend to think out your meals for the week and prepare ahead or cook ahead.
8. Diet Soda
When diet sodas first appeared on the scene, we thought they were the magical answer to dieting. Research on this front can be a little confusing. Some findings suggest that diet soda drinkers are at higher risk for developing diabetes and metabolic syndrome than those who drink sugared beverages, while other research suggests diet soda consumption promotes abdominal fat and possibly prevents weight loss. In reality, a zero-calorie beverage does not cause you to gain weight or prevent loss, but it really is a less healthy option. It seems that artificial sweeteners confuse your body chemically, often causing you to eat more later. Some diet sodas have poor added alternatives with the sweeteners, and most of those added sweeteners may be detrimental to your health.
If you skip the diet soda altogether (even regular sodas for that matter), you will be far better off. Trying drinking a cup of herbal tea, coffee, seltzer water with a splash of fruit juice, or homemade infused water when you want low-calorie options other than plain water. If you are a heavy diet soda drinker, you may find it hard to stop, but what you can do is work your way down to one can per day. Get plenty of water as well, and be aware of the effects that the diet soda might have on your appetite and eating habits.
9. Fat-Free Salad Dressings
Salads are an absolutely wonderful diet food—low in calories, full of nutrients, and filling as well. However, choosing the right dressing is not quite so easy. Unfortunately, many people are swayed by the “hype” of the fat-free salad dressing, assuming the lower calories means a better option. However, just like with the other fat-free/low-fat options I have mentioned, something has to take the place of the fat. With fat-free salad dressings it is usually sweeteners that takes the place of fats. While you may save 100 calories, the lack of fat combined with the added sugar in the dressing makes you hungry again in an hour or two – not to mention that in my estimation, the taste of fat-free dressings leaves a lot to be desired.
What do you do? Well, your best choice is to skip the fat-free versions and go for a light (50% less fat) or regular dressing, and measure the serving. A little healthy fat over fiber-rich salad veggies keeps you full, and if you top it with a little protein, you’re good for hours. Some choose to just use a vinegar dressing, which is a good alternative too.
Interesting note: Research shows that without the fat, you can’t absorb many nutrients in the digestive tract from the salad vegetable.
Below I have listed a few salad dressing recipes you can try which are from Cooking Light and Southern Living.
In any event, try leaving these nine diet-sabotaging culprits behind and add some healthy alternatives instead.
Classic Vinaigrette
- Yield: 6 tablespoons (serving size: 1 1/2 tablespoons)
Ingredients
- 1 1/2 tablespoons red wine vinegar
- 1 tablespoon chopped shallots
- 1/4 teaspoon salt
- 1 tablespoon Dijon mustard
- 1/8 teaspoon pepper
- 3 tablespoons extra-virgin olive oil
Preparation
Combine vinegar, shallots, salt, Dijon mustard, and pepper. Gradually add olive oil, stirring until incorporated.
Nutritional Information
Amount per serving:
Calories 94
Fat 10.1 g
Sat fat 1.4 g
Mono fat 7.4 g
Poly fat 1.1 g
Protein 0.1 g
Carbohydrate 0.7 g
Fiber 0.0 g
Cholesterol 0.0 mg
Iron 0.1 mg
Sodium 178 mg
Calcium 2 mg
Cooking Light
Four-Herb Green Goddess Dressing
1 1/2 cups (serving size: about 2 1/2 tablespoons); Total time: 17 Minutes
Ingredients
1 cup plain fat-free Greek yogurt
1/2 cup reduced-fat mayonnaise
2 teaspoons Worcestershire sauce
2 teaspoons fresh lemon juice
1/2 teaspoon hot pepper sauce (such as Tabasco)
3 canned anchovy fillets
1 garlic clove, minced
2/3 cup fresh parsley leaves
1/4 cup fresh tarragon leaves
1/4 cup chopped fresh chives
1/4 cup fresh chervil leaves (optional)
Preparation
1. Place first 7 ingredients in a blender or food processor; process until smooth. Add parsley and remaining ingredients; process until herbs are minced.
Cooking Light
Raspberry Salad Dressing
Yield: Makes about 2 cups
Ingredients
1 (10-ounce) jar seedless raspberry fruit spread or preserves
1/2 cup seasoned rice wine vinegar
1/4 cup olive oil
Preparation
Microwave raspberry spread in a microwave-safe bowl at LOW (30%) power 1 minute or until melted. Whisk in vinegar and olive oil until blended; let cool. Serve at room temperature.
Southern Living
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DISCLAIMER: Neither Holistic Health & Wellness, LLC nor Lynne Wadsworth are acting in the capacity of a doctor, licensed dietician-nutritionist, psychologist or other licensed or registered professional. Any advice given by Holistic Health & Wellness, LLC or Lynne Wadsworth is not meant to take the place of advice by these professionals. If you are under the care of a health care professional or currently use prescription medications, you should discuss any dietary changes or use of dietary supplements with your doctor, and should not discontinue any prescription medications without first consulting your doctor.