YOU are avoiding takeaways, big portions and maybe alcohol, too.
But reaching for the ‘healthy’ alternatives may be your biggest mistake if you’re trying to lose weight.
It’s not just the obvious snacks like crisps, chocolate and pastry that are worth avoiding.
Those labelled ‘perfect for dieting’, such as ‘low-fat’ or ‘low-calorie’, could ironically be sabotaging your progress.
Choosing these foods can trigger MORE cravings, cause bloating and ultimately, slow weight loss progress.
Some 87 per cent of people in the UK admit to snacking between meals, according to a survey from Nestle.
And it’s not an inherently bad habit. But your choices could mean the difference between weight loss, and weight gain.
Clarissa Lenherr, a BANT Registered Nutritionist focused on gut health, says: “‘Good snacking’ can help dieters maintain a healthy blood glucose level, can add good nutrition to your day and prevent binge eating at meal times, but eating the ‘wrong’ snacks can have the opposite effect.
“What I would describe as ‘unhealthy’ snacks for dieters are those that consist of processed and ultra-processed foods and that have little or no nutritional value.”
These may include foods that claim to be healthy.
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Clarissa says: “They are often highly palatable which means they send signals to your brain wanting more.
“But the difference between a pastry and these other – less obvious – snacks, is that pastries don’t pretend to be healthy options.
“And this is where the problem lies.”
UPFs can disrupt gut bacteria, promoting inflammation, bloating and impaired blood-sugar control — all of which can work against you and make your weight loss harder
Clarissa Lenherr,
Before we delve into the snacks that are hindering your success, what should you be aiming to eat more of?
“I often find snacks that require chewing are a lot more fulfilling for dieters and take longer to eat so satisfy hunger more effectively,” says Clarissa.
“You are much better snacking on high protein or high fiber foods like eggs, cheese, nuts, or lentils, fruit, hummus – to give you what your body needs and keep you full till your next meal.”
Here we look at three of the most offensive ‘healthy’ snacks, and easy replacements…
FAT-FREE YOGHURT
MARKETED as the ultimate low-calorie, sweet dessert, you will often seen low-fat yogurts mimicking your favourite desserts.
For example, flavours like sticky toffee pudding, banoffee pie and cheesecake.
Clarissa says: “Many ‘diet’ yoghurts sell you the dream – a dessert without the calories.
“And while yes, they are often low in calories, they are also low in nutrition.
“With all their healthy fats stripped out, in its place are artificial sweeteners.
“Research shows sweeteners such as sucralose or aspartame disrupt appetite regulation which can lead to increased hunger and higher calorie intake later in the day (British Medical Journal, 2022).
“Your body tastes sweetness but doesn’t receive any energy, which pushes you to keep eating.
“Instead of feeling satisfied by a small sweet snack, your body wants more and more.
“So many of my clients admit they have a low fat yogurt and then find they ALSO have a chocolate bar because the yogurt hasn’t done the trick.”
Foods that are in low fat may also translate to being less fulfilling in a physical sense, too.
Clarissa says: “Healthy fats and protein slow your digestion, helping to keep you fuller for longer.
“Low-fat yoghurts are often higher in sugar and lower in fat and protein, meaning you burn through them quickly and end up feeling hungry in no time, so start snacking again.”
As well as sweeteners, additives – added to many ultra-processed foods (UPFs) – may negatively affect gut health.
Clarissa says: “Many mass-market low fat, low calories yoghurts contain emulsifiers, stabilisers and gums to mimic the creamy texture of yogurt that is lost when the natural creaminess is taken out.
“Recent evidence suggests that UPFs can disrupt gut bacteria, promoting inflammation, bloating and impaired blood-sugar control (Cell Metabolism, 2023) — all of which can work against you and make your weight loss harder.”
Clarissa adds: “The irony is, regular yoghurt, especially Greek yoghurt and kefir, are some of the best things to eat for good gut health, while the ultra processed ‘diet’ yoghurts are some of the worst.”
SWAP TO: Full-fat Greek yoghurt with no added sugar – sweeten with fruit or honey.
Protein and healthy fats to keep you full.
GRANOLA
MOVING on to your yoghurt topping… Granola is often extremely high in sugar – no wonder it tastes so good!
Clarissa says: “Granola is another ‘health food’ that often derails fat loss as it’s so cleverly marketed as a ‘healthy’ option for dieters.
“Granola is sold as clean, wholesome and packed with fibre — but most supermarket versions are closer to a dessert than a breakfast.
I always advise my clients to make their own granola… But I would still advise you to weigh it out
Clarissa
“A single recommended portion of supermarket granola (typically 45g) can contain as much sugar as a chocolate bar.
“Most people pour 2–3 times the suggested serving of granola into their bowls in the morning, turning a sprinkle into a 400-calorie meal.”
Eating a load of sugar will cause your blood glucose levels to spike.
“[This is] followed by crashes that make you hungrier and more likely to overeat,” says Clarissa.
He says this high-calorie food is also low in protein, which helps keep you full.
“The problem with this is that it doesn’t keep you satisfied for long — a problem when trying to reduce calories,” he says.
“I always advise my clients to make their own granola as it’s not only low in sugar, it’s also much cheaper.
“But I would still advise you to weigh it out to make sure you are having one portion rather than three.”
And if you have to buy it ready made, look for a high content of gut-friendly nuts and seeds rather than dried fruits, says Clarissa.
SWAP TO: Oats, nuts, or a high-protein cereal.
More fibre, fewer hidden sugars.
RICE CAKES
ANOTHER ‘healthy’ snack that pops up on Instagram regularly as a “great snack for weight loss” but could be ruining your diet is rice cakes.
They appear innocent but experts say it can be one of the biggest silent saboteurs.
Clarissa says: “Rice cakes have very high GI (glycaemic index), meaning they spike your blood sugar quickly and then cause a rapid crash, which triggers cravings.
“Yes they are low calorie and often are not very ultra-processed, which is a good thing.
“But the issue is, they are quickly digested carbohydrates with little fiber or protein, so yet again, dieters I work with find they end up either eating a lot of them, or reaching for more snacks after eating them as they don’t feel satisfied.”
SWAP TO: Apple slices with Greek yoghurt or cottage cheese.
More protein, better blood-sugar control, fewer calories.
How cutting out sugar can help you lose weight
It might sound obvious, but cutting out sugar can help you lose weight – and this is why
- Reduced alorie intake: Sugar is calorie-dense but not nutrient-dense, meaning it provides a lot of calories without making you feel full. By cutting out sugar, you naturally reduce your overall caloric intake, which can create a calorie deficit and lead to weight loss.
- Lower Insulin Levels: Consuming sugar, especially in large amounts, causes spikes in blood sugar levels, leading to increased insulin production. Insulin is a hormone that promotes fat storage. By reducing sugar intake, you can help stabilize blood sugar and insulin levels, making it easier for your body to burn fat.
- Decreased Cravings: Sugar can be addictive and lead to cravings for more sugary foods. By cutting it out, you may find that your cravings for unhealthy, high-calorie foods decrease, making it easier to stick to a healthier diet.
- Improved Satiety: Foods high in sugar are often low in fiber and protein, which are essential for feeling full and satisfied. By replacing sugary foods with more nutrient-dense options like fruits, vegetables, lean proteins, and whole grains, you can increase your satiety and reduce overall calorie consumption.
- Better Nutrient Intake: When you cut out sugary foods, you often make room for more nutritious foods. This can improve your overall diet quality, providing your body with the vitamins and minerals it needs to function optimally, which can support weight loss efforts.
- Reduced Fat Storage: High sugar intake, particularly from fructose, can lead to increased fat production in the liver, contributing to weight gain and obesity. Cutting out sugar helps to reduce this effect.
- Enhanced Metabolism: Reducing sugar can improve metabolic health, including better insulin sensitivity and lower risk of metabolic syndrome, which can facilitate weight loss.
By cutting out sugar and replacing it with healthier options, you can create a more balanced and sustainable diet that supports weight loss and overall well-being.
