Eliminating junk foods from your diet is the first step towards weight loss. But some of the healthy foods you add into your diet are surprisingly high in fat, sugar, and calories. This is why it\’s all about moderation – even when it comes to fruits, nuts, and salads.
Here is a list of healthy foods that can make you gain weight:
Peanut Butter
Peanut butter is proven to help burn fat, build muscle, fight heart disease, and so much more. There\’s just one problem. These health benefits only apply when you consume it in moderation. In other words, eating it straight out of the jar is a big no-no!
Why, you ask?
Because one tablespoon of peanut butter packs about 100 calories, almost as much as regular butter. TWO tablespoons of this delicious creamy spread can have almost as many calories as a Snickers bar. Need I go on?
You don\’t have to give up peanut butter entirely, but enjoy it sparingly!
Salads
A healthy salad is a dieter\’s best friend but it can quickly become unhealthy when loaded with high-calorie toppings and dressings. Croutons, cheese, fried meat, and salad dressings may seem like the best way to add flavor to a pile of plain lettuce, but you\’ll end up consuming more calories than you would eating a regular meal.
Either make your own lighter versions of your favorite salad dressings at home or stick to a classic balsamic vinegar/olive oil mix to keep your salad light and healthy.
Dark Chocolate
Fighting free radicals, improving heart health, lowering blood pressure – these are just some of the health benefits of this antioxidant-rich superfood. It\’s just TOO easy to get carried away with this delicious treat! Depending on serving size, some chocolate bars can contain up to 500 calories.
The takeaway?
Dark doesn\’t mean it\’s better. Not only is it packed with calories and fat, it can make you feel constipated and wired before bedtime. Stick to one or two one-inch squares a day.
Olive Oil
Olive oil is loaded with healthy fats and antioxidants that protect your heart, fight inflammation, and can even help with weight loss. Again, this only applies when consumed in moderation. One serving (two tablespoons) of olive oil contains over 200 calories but let\’s be honest, when do you ever measure oil when cooking?
Use high-quality olive oil in your salads and when cooking, but don\’t go overboard.
Quinoa
Quinoa is often a staple food of serious dieters and although it\’s a great source of protein, it\’s not actually that healthy when consumed too much. A cup of cooked quinoa contains about 220 calories, just as much as rice or pasta. Make sure to portion it out the same way you would any other carb: one serving size is half a cup or about the size of your fist.
Smoothies
Smoothies are a great way to add more vitamins and minerals to your diet and can make the perfect healthy snack or meal. But not when you mix them with juice, fruit yogurts, syrups, powders and high-calorie fruits!
Instead, try to stick to this super simple formula:
50% liquids
25% fruits
25% veggies
Limit fruit to one serving (a cup of fruit or a single piece of apple, pear, or banana), add colorful greens like spinach or kale, and then fill your quiet blender up with low-fat liquids like water or skimmed milk.
Greek Yogurt
Greek Yogurt is a great food to include in your diet, considering it comes with about twice as much protein and only half of the carbs as regular yogurt. The problem is, not many people like the plain taste of it so they end up mixing it with honey or other toppings to sweeten the taste. This can seriously increase your total calorie count and turn it into an unhealthy choice.
The solution?
Stick to plain, low-fat Greek yogurt and consume toppings in moderation.