The 6 ‘healthy' foods sabotaging your weight loss and making you HUNGRIER – are you guilty?
WHILE many foods are marketed as helpful for weight loss, some can actually hinder your efforts, warns a doctor.
So-called "healthy" foods are seen on diet plans, in health blogs, or promoted on social media as smart choices.
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'Healthy' foods aren't always what they seem - they could actually make you eat more
But they may actually backfire when it comes to fat loss, says Professor Franklin Joseph, consultant physician and head of
That's because these foods could be making you feel hungrier - and not helping you slim down.
"People often assume that if something is marketed as low-fat, sugar-free, or natural, it must be good for weight loss," said Professor Joseph.
"But in reality, many of these foods trigger hunger, cravings and overeating."
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There are six foods in particular Prof Joseph says you should look to avoid - and he also advises what to eat instead.
Sugar-free sweets and gum
While these might save you calories upfront, sugar-free snacks are often packed with artificial sweeteners that can confuse your appetite signals, said Prof Joseph.
He added: "They create a sweet taste without calories, which can increase cravings and make you want to eat more."
Fruit smoothies
Smoothies are often seen as a healthy option, but they're a fast track to hunger for many people.
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Most read in Diet & Nutrition
Prof Joseph explained: "Blending fruit strips away the fibre that slows digestion, meaning you get a
White carbs labelled as low-fat
Think white toast, rice cakes or low-fat crackers here.
I lost half a stone eating cold chips
"These are quickly digested, low in fibre and protein, and do little to keep you full," warned Prof Joseph.
"You burn through them quickly and end up hungrier than you were before."
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Nut butters (in excess)
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Nut butters can be very easy to overeat
Credit: Getty
Nut butters can be healthy in moderation, but they're calorie-dense and very easy to overeat, said Prof Joseph.
He added: "People assume they're filling because of the fat content, but without enough fibre or protein alongside, they often leave you wanting more."
Granola and protein bars
A lot of so-called healthy snack bars are glorified candy bars with a health
halo
, in Prof Joseph's eyes.
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He said: "They may contain protein, but they're often high in sugar and low in real satiety."
Rice cakes
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Rice cakes provide very little nutritional value
Credit: Getty
Rice cakes are commonly marketed as a low-calorie snack, but they're basically just
He advised: "They don't fill you up, so you end up eating several and still feeling hungry."
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So what should you eat instead?
Focus on high-fibre carbs, lean protein and foods that take longer to digest, said Prof Joseph.
Read more on the Irish Sun
This includes foods like lentils, oats, beans, Greek yoghurt and eggs, which keep you fuller for longer and help support steady fat loss.
He added: "If you're constantly hungry on your diet, it's a sign your body isn't being fuelled properly - and swapping out these six foods can make a big difference."
Other things that could be sabotaging your weight loss
Poor dietary choices
Foods like white bread, pasta, and pastries are quickly digested, leading to rapid blood sugar spikes and crashes, which can trigger cravings and overeating.
Sodas, sweetened teas, and juices are high in calories and sugar, offering little nutritional value and contributing to weight gain.
And ultra-processed foods are often high in unhealthy fats, sodium, and sugar, while lacking essential nutrients.
Lifestyle factors
Sleep deprivation disrupts hormones that regulate appetite, potentially increasing cravings and hindering weight loss.
Stress can trigger emotional eating and lead to unhealthy food choices.
While diet is crucial, regular exercise helps burn calories, build muscle, and improve overall health.
Fad diets are often unsustainable and can be harmful in the long run.
Incorrect portion sizes
Even healthy foods can lead to weight gain if consumed in excess.
Social influences
Friends and family can unintentionally sabotage weight loss efforts through pressure to eat certain foods or participate in unhealthy activities.
Lack of support
Having a strong support system is crucial for staying motivated and on track.
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