8 Foods That Could Be Sabotaging Your Weight Loss

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In our quest for a healthier lifestyle, we're often drawn to foods labeled as “healthy” or “natural,” but those words can be deceiving. Certain foods that we might think of as “healthy” are actually very calorie-dense and when their portion sizes go unchecked, they can hinder weight loss efforts. There’s also a difference between a food that’s healthy and one that’s healthy for weight loss. Some higher calorie foods can make it harder to maintain a calorie deficit while still feeling satiated, because the portion size is very small (and if you’re a volume eater, you can easily overeat them). 

With that in mind, let’s look at eight calorie-dense foods that require moderation to be good for weight loss. In other words, you can absolutely eat them and still lose weight, so long as you’re mindful about your portion size and frequency.

1. Granola

While it’s made with oats – which contain beneficial soluble fiber – granola can be calorie-dense and high in added sugar and fats. The average calorie count in a serving of granola can range from 150 to 250 calories, and that’s for a 1/4 or 1/2 cup serving, depending on the brand and type. If you’re a granola lover, I recommend opting for versions with low added sugar or making your own so you can control the ingredients. If you buy it at the store, the fewer ingredients the better.

2. Smoothies

Smoothies have long been deemed a health food, but store-bought or even homemade smoothies can contain high amounts of sugar from fruits, juices, and added sweeteners. And if it has other calorie-dense ingredients, like nut butter, the smoothie can end up being anywhere from 400 to 800 calories, or more. Smoothies are a great way to pack a lot of fiber and protein into a drinkable meal, but if you’re trying to lose weight, you have to be mindful of portion sizes and ingredients. 

My favorite daily smoothie has the following: 

  • 1 cup of berries (I like strawberries or blueberries)

  • 1 scoop of plant-based protein powder

  • 1 scoop of collagen protein powder

  • 1/2 cup of almond milk

  • 1 cup of water

  • 1 tbsp chia seeds

  • 1 tbsp almond butter

  • 1 handful of spinach

With this recipe, you can use whatever fruit you like and you’ll clock 20 to 40 grams of protein, depending on the powders and other ingredients you use, plus fiber, healthy fat, and lots of micronutrients. 

3. Trail Mix

Trail mix is a convenient snack, but it often includes calorie-dense ingredients like nuts, dried fruits, and chocolate. To keep your overall intake in check, I recommend measuring out a portion 10 or so times so you become familiar with how much it is. You can also take a large bag and portion it out into reusable bags or containers, so when you go to reach for it during the day it’s already the right portion size. 

4. Energy or “protein” bars

When it comes to energy or protein bars, ingredients and macronutrients matter. “Energy” bars often have a lot of excess sugar and not much protein or fiber. The same goes for protein bar – five grams of protein in a 300 calorie bar is not worth it. It’s not hard to make your own protein bars at home, but if you prefer them for convenience, look out for these brands: ALOHA, Barbell, Quest Nutrition, and even RX Bar. 

5. Flavored Yogurts

Have you noticed a theme? Sneaky sugars! Many flavored yogurts contain added sugars, and not the kind with any benefits, like honey. I always find that they’re either too sweet or not sweet enough, despite being loaded with sugar. I much prefer to get plain Greek yogurt and add fresh fruit and raw honey for sweetness. This lets me tailor the sweetness to my taste.

6. Nut Butter

Nut butter is a good example of a healthy food that isn’t always the best for weight loss (because it can easily be overconsumed). Though containing healthy fats, nut butters are calorie-rich and the serving size is often overestimated. To fit it into your daily calorie intake, stick to the recommended serving size, which is 1 tbsp. 

7. Salad Dressing

Can you believe they put sugar in salad dressing? Yep! Bottled dressings also contain low quality oils, like cottonseed or canola oil, which companies use as a cost-saving measure (not a health-saving measure). Making your own dressing is so easy, so much more delicious, and actually more cost effective! 

Use this basic vinaigrette recipe from Cookie and Kate to make your own at home: https://cookieandkate.com/how-to-make-vinaigrette-plus-variations/

8. Dried Fruit

The main issue with dried fruit is calorie density. When you eat a fresh or frozen piece of fruit, it comes with a lot of water. A fresh apricot, for instance, is 86% water. But dried fruit doesn’t have that hydration, making it more calorie dense and higher in sugar for its volume. Dried fruit can be great as a preworkout or mid-hike snack, but again, portion control is key.

I’m a big proponent of the idea that all foods can fit into any diet, even if you are trying to maintain a calorie deficit for weight loss. For more nutrition tips and info, head over to the Pure Joy Squad Patreon! 

Xo, 

Renata