According to a dietitian, there are 10 foods that are secretly causing you to gain weight.

There is no single food that will cause you to gain (or lose!) weight in isolation from everything else you eat. When it comes to weight loss and healthier eating, however, many people face the same problem: hidden sources of added sugar or saturated fat in the cupboard, fridge, or freezer.
Many of these items are touted as healthier options, enticing you to purchase them for their ostensible benefits — but you might have been more happier if you’d gone with the real thing instead. They’re also foods that have replaced calories from one sort of nutrition with calories from another. Keto snacks, for example, substitute high-fat coconut oil or butter for sugar, whereas low-fat items substitute fat for added sugar. To make sure you’re picking the greatest decision for you, read labels carefully, especially anything that says “free,” “low,” or “less.”

My best advice is to eat real, healthful foods in their purest form as much as possible. (Peanuts should be the only ingredient in your peanut butter!) Generally speaking, the less the components, the better. This allows you to become extremely choosy about what you’re in the mood to eat, as well as identify which options would maximize your enjoyment while minimizing self-sabotage.

Cereal with a lot of sugar?

Cereals are deceiving for two reasons: first, they appear to be healthy. For starters, many are hidden sugar bombs, especially if you don’t follow the portion size recommendations. Second, sugary cereals, which are often poor in fiber, can make you hungry while lunch is still hours away.

Does Potato help in weight gain?

Smoothies and juices in a bottle?

Fruit smoothies and juices are frequently just sweetened versions of previously healthy foods. To guarantee that your snack contains more protein than sugar, look for blended beverages with less than 12 grams of sugar per serving. It will assist you in being satiated and avoiding cravings.

Packaged Gluten-Free Foods?

If you’re one of the 1% of Americans who has celiac disease (or has been diagnosed with gluten intolerance), gluten-free options can be a lifesaver! Gluten-free pasta, on the other hand, isn’t inherently healthier than conventional spaghetti. In fact, it’s likely to be poorer in protein and fiber than whole wheat. The same may be said for gluten-free breads, cookies, and other baked goods. The calorie counts are normally the same, but because the gluten-free version appears to be “healthier,” you may eat more of it. So, unless you have celiac disease, you’re not doing yourself any favors by choosing a gluten-free option.

Shakes with protein?

Protein drinks have their place in life (for example, if you have difficulties chewing), but most of us add them to our routine rather than replacing them. The majority of them have between 250 and 600 calories per 16-ounce serving, making them a filling snack for some and a light supper for others. Make sure you choose protein powders with the least amount of added sugar on the label. If you’re drinking them as a post-workout snack, a piece of fruit and cheese might suffice to keep you over until mealtime.

What are Granola Bars?

Some are better than others, but the promise of “satisfaction” is my major beef with breakfast bars. Many won’t fill you up because they lack enough protein, fiber, and fat. Look for ones that include at least 4 grams of protein and fiber per serving, as well as less than 6 grams of added sugar. The first ingredient should be a real food (almonds, dates, apples, etc.) and protein isolate should be avoided. Breakfast can also include nuts, nut butter, hard-boiled eggs, or an unsweetened low-fat latte.

Cheese that isn’t made from cow’s milk?

You might think the alternative version contains fewer calories than the original, but it doesn’t. Vegan cheese, like traditional cheese, comprises roughly 100 calories per ounce and is laden with synthetic components like starch, xanthan gum, and protein isolates. Furthermore, you’ll be missing out on the protein-rich benefits of the genuine thing: Each serving of string cheese includes 1 gram of protein, whereas a serving of vegan cheese contains roughly 1 gram, so you won’t feel as full.

Lattes made with matcha and chai tea?

Not only does a sweetened tea latte have nearly three times the amount of sugar as a standard coffee latte, but a 16-ounce chai has up to twice the amount of sugar as an entire bag of Peanut M&M’s! My recommendation for a go-to order? A small cappuccino with full milk or low-fat milk is recommended. Then, without thinking about extra sweetener, season with cinnamon, nutmeg, powdered chocolate, or vanilla powder.

Yogurt Parfaits, anyone?

Instead, grab the plate from the cold case if you’re in a hurry. The cheese will provide you with protein and fat, while the fruit will provide you with some fiber. But stay away from those parfaits. Pre-sweetened yogurt is typically a sugar bomb, with an average cup having a whopping 60 grams of sugar. That’s more than the daily suggested amount!

Snacks High in Sodium?

Increased thirst — a feeling we often confuse with hunger — can be caused by sodium-rich foods. Furthermore, salty snacks are often low in protein and fiber, which means they can quickly add calories without contributing much nutritional value. Before you start nibbling, drink 16 ounces of water and choose 100 percent whole-grain versions wherever possible to help you distinguish between hunger and thirst.

Salad with a Side of Dressing?

Listen up, people: no more requesting dressing on the side, burgers without the bun, or skipping out on events because you’re trying to lose weight. When we limit certain foods, we often end up overdoing it later in the day. Eating genuine food and sharing meals should be enjoyable, rewarding, and enriching, so don’t be afraid to indulge if that’s what you’re craving.