When it comes to losing weight, most fitness and nutrition experts agree on one key principle: maintaining a calorie deficit. However, many people trying to lose weight often add foods like protein bars and nut butters to their diet, thinking they’ll help—but that’s not always the case.
According to Times of India, fitness coach Arja Bedi, who recently lost 10 kilograms, shared an Instagram video revealing some popular foods that may actually hinder fat loss. She explained that these items can either trigger cravings, hide extra calories, or make you feel hungrier—not ideal when trying to stay in a calorie deficit.
Here are the 9 foods she recommends avoiding if you’re trying to lose weight:
1. Granola
Though marketed as healthy, granola is often high in calories—typically 200–300 calories per small serving—and doesn’t keep you full. Many store-bought varieties include added sugars from honey, syrups, or dried fruits, which can spike blood sugar and encourage fat storage. Some also contain added oils or fats to enhance flavor and crunch, sneaking in more calories.
2. Protein Bars
Many commercial protein bars contain 200–400 calories each—quite high for a snack. To make them tastier, they’re often loaded with added sugars or artificial sweeteners, which may lead to cravings, bloating, or digestive discomfort. Most are also filled with preservatives and artificial fibers, offering little nutritional value beyond the protein content.
3. Açaí Bowls
While açaí is low in sugar by itself, most bowls are topped with bananas, honey, granola, and other fruits—pushing the calorie count to 600–900 per serving. And with little protein or fat to balance it out, these bowls may cause a sugar spike followed by cravings.
4. Nut Butters (Peanut or Almond)
Nut butters are calorie-dense—each tablespoon packs about 90–100 calories. Many store-bought varieties also contain added sugars, oils, or salt, making them more processed. While they contain healthy fats and protein, the extra additives can make it easy to overconsume.
5. Fruit/Vegetable Juices
Juices are stripped of fiber and loaded with liquid sugars. This can cause rapid insulin spikes and crashes, leading to hunger shortly after drinking them.
6. Flavored Low-Fat Yogurt
These yogurts often contain added sugars and lack real protein. With thickeners, flavors, and preservatives, they resemble dessert more than a healthy snack.
7. Vegan Desserts
Just because it’s “vegan” doesn’t mean it’s low in calories. Many vegan treats are full of sugars and fats (even if plant-based). Common sweeteners like dates, agave, or coconut sugar still spike blood sugar and add calories. These desserts are often low in protein and fiber, making them less filling.
8. Avocado Toast
Avocado is nutrient-rich but calorie-dense—a half avocado can contain 120–150 calories. Adding thick bread (like sourdough or multigrain) can easily bring the total to 300–500 calories or more per slice. And unless paired with a protein source (like eggs or cheese), it might not keep you full for long.
9. Vegetable Chips
Often marketed as a healthy snack, veggie chips are typically made from processed starches, fried or baked with oil, and stripped of nutrients and fiber. They may also contain artificial flavors and lots of sodium, leading to water retention, cravings, and overeating.
