Hummus and carrots, dark chocolate, and even certain salads may be sabotaging your weight loss aspirations, as disclosed by a seasoned fitness and nutrition expert. Greg Doucette, a seasoned bodybuilder and well-known health influencer in Canada, has unearthed 12 foods that are widely perceived as healthy yet are brimming with hidden calories, sugar, or fat.
Mr. Doucette, who has guided countless clients toward achieving their weight loss objectives and amassed millions of followers on social media, reveals the 12 foods his clients often mistakenly believe are conducive to fat loss.
- Hummus
Hummus is often hailed as a plant-based protein that promotes satiety, thanks to its main component, chickpeas, which are rich in fiber and vital nutrients like potassium and magnesium. However, Mr. Doucette cautions that hummus is laden with calories due to its high content of oil and tahini, or ground sesame seeds.
Although two tablespoons of regular hummus contain around 70 calories—a seemingly modest amount—hummus is not a voluminous food that effectively satiates, leading most people to inadvertently overconsume or misjudge their portion sizes. Mr. Doucette points out, “It’s incredibly easy to overindulge.” The difference between a single serving size and a cup of hummus—a more realistic serving—is substantial. A cup of hummus contains approximately 408 calories, surpassing the calorie content of a medium fries from McDonald’s.
- Granola Bars
Granola bars have long been a convenient snack for athletes and health-conscious individuals, often featuring fruit pieces and endorsements by famous sports figures. However, many granola bars are packed with added sugar and calories.
For instance, Nature Valley’s Oats ‘N Dark Chocolate Crunchy Granola Bars contain 12 grams of added sugar—more than a Krispy Kreme donut. Mr. Doucette also warns that many granola bars are low in protein, leaving you hungry again in just a couple of hours. Since protein is the most satiating of the three macronutrients—fat, protein, and carbohydrates—he advises increasing protein intake with every meal to stave off hunger. “You’re not going to feel full,” he states. “If you consume hummus or a granola bar, they’re both high in calories. If you overconsume calories, you’ll end up in a calorie surplus and ultimately gain weight. It’s as simple as that.”
- Dark Chocolate
Recent studies have lauded dark chocolate for its antioxidants, which neutralize harmful free radicals in the body and reduce the risk of chronic diseases like cancer. However, Mr. Doucette argues that its high calorie content and poor nutritional profile make it an unwise choice for those trying to lose weight.
In one example, six small squares of dark chocolate added up to 230 calories, 16 grams of fat, and 19 grams of carbohydrates, with barely any protein. “It’s mostly carbs and fat,” he says. “How many are you realistically supposed to eat? One or two squares? How many of you are sticking to just one or two squares?”
- Peanut Butter
Peanut butter is another item on Mr. Doucette’s list. “Peanut butter is loaded with fat and low in protein. It’s a calorie-dense food,” he says.
A 30-gram serving of peanut butter can contain up to 200 calories, and most people tend to overestimate their portions, leading to overconsumption. “These high-calorie foods are great for bulking, especially for athletes doing an extensive amount of cardio and struggling to meet their calorie needs,” Mr. Doucette notes. “But for the average person trying to lose weight, it’s best to avoid them.”
- Orange Juice
“You don’t even want to get me started on orange juice,” Mr. Doucette says.
Many people mistakenly believe that orange juice, apple juice, grape juice, and juice in general are healthy simply because they come from fruit. “Yes, it comes from fruit, but it’s not fruit,” he clarifies. “They take all the sugar from the fruit, put it into a container, and add water. Essentially, you’re drinking sugar with a few vitamins.”
Dr. David Shusterman, a urologist in New York, has previously told the DailyMail.com that many fruit juices, which seem healthy, actually contain as much sugar as soda. For example, an 11-ounce bottle of orange juice contains roughly eight and a half teaspoons of sugar, while a 12-ounce can of Coke has about nine and a half teaspoons. Federal guidelines recommend no more than six teaspoons of sugar per day for women and nine for men.
- Salads
It may seem counterintuitive, but Mr. Doucette advises against certain salad staples for those trying to lose weight. “Salads are obviously healthy, but when you add croutons and salad dressing, you’ve removed the healthiness,” he says.
For example, just two tablespoons of fatty dressings like Thousand Island can contain over 100 calories, and a tablespoon of olive oil in a dressing adds 120 calories. Even a small handful of croutons adds more than 100 calories. “Now you have a salad that’s packed with calories and isn’t going to help you lose weight,” Mr. Doucette says. Dietitians have previously advised cutting out cheese and croutons and instead focusing on lean proteins like ham and chicken.
- Chocolate Milk
Milk is often promoted as essential for strong bones and lean muscles, but adding chocolate to it can negate its benefits.
“Just because chocolate milk has protein doesn’t make it healthy,” Mr. Doucette says. “They take regular milk and add chocolate sauce, which is essentially sugar. How can that be healthy?”
He urges people to stop drinking chocolate milk, suggesting there are healthier alternatives. However, if you must have chocolate milk, Mr. Doucette recommends Fairlife’s chocolate milk, which contains 42 grams of protein and 12 grams of sugar—half the sugar found in regular chocolate milk.
- Skinny Pop
Despite its name, Skinny Pop popcorn might not actually help you slim down, Mr. Doucette warns.
This popular snack can have nearly as many calories as chips like Doritos. For example, an 18-gram serving of Skinny Pop contains 100 calories, while a serving of Doritos (28 grams) contains 150 calories. When Skinny Pop is adjusted to the same serving size as Doritos, it totals 156 calories. Mr. Doucette instead recommends Orville Redenbacher’s Smart Pop, which has 90 calories per 33-gram bag.
- Cheese
Mr. Doucette specifically focuses on cheeses often found on charcuterie boards, including hard varieties like parmesan and gouda, and softer ones like burrata.
Like hummus, these cheeses are easy to overconsume, especially when paired with crackers and meats. “If you’re eating cheese, choose low-fat options,” he advises. Cheddar, American, mozzarella, and Swiss are among the options lowest in saturated fats.
- Trail Mix
“Trail mix is great, but not for someone trying to lose weight,” Mr. Doucette says.
While trail mix can be a solid choice for high-intensity athletes and those looking to gain weight, its ingredient combination is not conducive to weight loss. Dried fruit, he notes, is extremely high in calories. “Eating dried fruit is like drinking fruit juice,” he says. Though still fruit, these snacks are highly concentrated and contain fewer nutrients than whole fruit. They also pack in more calories. For example, a cup of dried apricots has more than 300 calories, while a cup of sliced apricots contains just 79 calories.
Then there are the nuts. “Nuts have way too many calories,” Mr. Doucette says. “Nuts have 5.3 calories per gram. You eat a 100-gram serving, that’s 530 calories. Nuts essentially have the same calorie content as dark chocolate.”
- Gluten-Free
Mr. Doucette also critiques gluten-free foods. “Have you ever thought about what they replace the gluten with?” he asks.
Once gluten is removed from foods like bread, the processing often leaves them lower in essential nutrients like fiber, making it harder to stay full. However, Mr. Doucette notes that individuals with celiac disease—those who cannot absorb gluten—should continue consuming gluten-free foods to avoid permanent intestinal damage.
- Organic
“I’m not saying organic is inherently bad, but if you think organic this and organic that are better than regular foods, you’re mistaken,” Mr. Doucette says.
Organic foods, a market valued at over $75 billion, have long been touted as superior to conventionally grown foods, with some studies claiming they offer additional health benefits and can prevent disease. However, more than two-thirds of Americans believe these foods, which claim to be grown with fewer pesticides and often cost significantly more than regular foods, are healthier.
Yet organic foods still use pesticides, though the USDA restricts them mostly to natural sources like copper and sulfur, while conventional produce can use synthetic pesticides. Dr. Robert Paarlberg, a professor in the Sustainability Science Program at Harvard University, has argued that evidence suggesting organic food is more nutritious is unreliable, and consuming fewer pesticides may not impact health. “There is no reliable evidence showing that organically grown foods are more nutritious or safer to eat,” he stated last year.
This article was originally published on dailymail. Read the original article.
FAQs
- What are the common mistakes people make when choosing “healthy” foods?
- Many people focus on marketing labels rather than nutritional content, leading to overconsumption of calorie-dense foods.
- How can I better manage portion sizes?
- Use measuring tools and be mindful of serving sizes listed on packaging to avoid overeating.
- Are there any truly healthy snacks that are also low in calories?
- Yes, options like fresh fruits, vegetables, and low-fat yogurt can be satisfying without being calorie-heavy.
- Should I completely avoid the foods mentioned?
- Not necessarily; moderation is key. Be aware of their calorie content and enjoy them in appropriate portions.
- What are the best alternatives to the foods listed?
- Opt for lower-calorie, nutrient-dense alternatives like fresh produce, lean proteins, and whole grains.