Many foods commonly labeled as “healthy” or incorporated into diet plans might be working against your weight loss goals. Professor Franklin Joseph, a weight-loss expert and head of Dr Frank’s Weight Loss Clinic, warns that certain popular foods can increase hunger and cravings, making it harder to shed pounds.
According to Prof. Joseph, “Low-fat, sugar-free, or natural labels do not guarantee that a food will help with weight loss. In fact, some of these items may trigger overeating by disturbing your appetite.”
Here are six so-called healthy foods that may backfire on your diet:
READ MORE: Ex-Gloucester Car Boot Organiser Warns of Price Increases Under New Management
READ MORE: Cheltenham Honors Architect George Allen Underwood with Plaque on Historic Masonic Hall
-
Sugar-Free Sweets and Gum
While sugar-free snacks seem like a low-calorie alternative, many contain artificial sweeteners that confuse your body’s hunger signals. Prof. Joseph explains, “These products provide a sweet taste without the calories, but this mismatch can increase cravings and lead to eating more overall.”
-
Fruit Smoothies
Often considered a nutritious choice, fruit smoothies can lead to rapid hunger. Blending fruits removes much of the fiber, which normally slows digestion. The result? Blood sugar spikes followed by crashes, leaving you ravenous shortly afterward.
-
White Carbs Labeled as Low-Fat
Foods like white toast, rice cakes, and low-fat crackers digest quickly due to their low fiber and protein content. Prof. Joseph says, “They don’t keep you full for long, so you burn through them rapidly and find yourself hungry again soon after.”
-
Nut Butters (In Excess)
Nut butters can be a healthy part of your diet, but their high calorie density makes them easy to overconsume. “People assume the fat content will keep them satiated,” notes Prof. Joseph, “but without accompanying fiber or protein, nut butters often leave you wanting more.”
-
Granola and Protein Bars
Many snack bars marketed as healthy are essentially candy bars with a health halo. They may contain some protein but are often loaded with sugars and lack real satiety, prompting you to eat more throughout the day.
-
Rice Cakes
Despite their low-calorie marketing, rice cakes are mostly refined carbohydrates with minimal nutrition. “They don’t fill you up,” says Prof. Joseph, “so you might eat several and still feel hungry.”
What to Eat Instead
Prof. Joseph advises focusing on foods that provide lasting fullness and steady energy release. High-fiber carbohydrates, lean proteins, and foods that digest slowly—such as lentils, oats, beans, Greek yogurt, and eggs—are better choices to support fat loss.
He concludes, “If you find yourself constantly hungry while dieting, it means your body isn’t properly fueled. Replacing these six problematic foods can make a significant difference on your weight loss journey.”