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6 "Healthy" Foods a Nutrition Coach Says Are Secretly Adding Hundreds of Calories

Your favorite “health” food might be derailing your diet.

Leah Groth
By Leah GrothDec 18, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ashley_DiGiacomo_Schwartz_the_busy_mom_method18
Copyright the.busy.mom.method/Instagram
Leah Groth
By Leah GrothDec 18, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Nutrition & Diet

Do you really know how many calories are in your favorite “health” food? Ashley DiGiacomo Schwartz is a Fitness & Nutrition Body Recomposition Coach-BA/IMBA who transformed her body during perimenopause. In a new social media post, she reveals a few of the sneakiest higher-calorie foods that keep a lot of her clients from achieving their weight loss goals. “Balance and moderation are essential for long-term habits, but when you’re in a deficit and need to lose that weight, awareness is key. Plan well and avoid these foods in your deficit, or at least make sure you are tracking them properly and staying within your macros,” she writes. “Let’s reach that goal and keep the weight off.”

Many People Make Mistakes When It Comes to Calorie Deficit

Man,Eating,Chocolate,Chips,Muffin,sad,worried,diet,breakfastShutterstock

Ashley explains that while a few factors that contribute to weight loss can be easy to keep track of, there is one hazy category. Workouts, steps, and water may be black and white, but not “calorie deficit,” which she refers to as a “maybe” because many people don’t understand how many calories are in their favorite foods. “Remember, any food eaten in excess can cause weight gain, and no, it’s not that one cupcake's fault. (On a side note, have the cupcake, just not every day, or maybe every day if it fits your macros!),” she writes in her post.

No Food Is Bad or Good

Healthy lifestyle. Athletic millennial man starts his day with healthy oatmeal with berries for breakfast. Unrecognizable man with wireless headphones in his ears sitting on sofa with bowl of oatmeal.Shutterstock

Food doesn’t have to be demonized, says Ashley. “Please remember, no food is bad. It is about everything in moderation. But if you are struggling with your calorie deficit, it might be one of these 6 foods putting you over those calorie goals!” she writes.

Smoothies

Strawberry smoothie or milkshake drink.Shutterstock

The first sneaky food is one that many health experts recommend: Smoothies. “A 16 oz smoothie with added fruits, yogurt, and honey can contain 300-600 calories, especially with extras like nut butter or protein powder,” she says.

Avocado Toast

Healthy,Breakfast,Toast,Avocado,SmashShutterstock

The next high-calorie food is a favorite of millennials: Avocado toast. “One slice of toast with half an avocado can easily reach 300-400 calories. Yes, it’s delicious, but maybe not while we’re trying to lose body fat,” she says.

Pumpkin Spice Latte

Los Angeles, CA - March 15, 2019: Cup of Starbucks Coffee on counter. Starbucks is the World's largest coffee shop.Shutterstock

It may be tempting to order a seasonal drink at Starbucks, but it could be derailing your diet. Pumpkin Spice Lattes – “or any flavored latte” – are high in calories. “I know you love them, but that daily Starbucks run is racking up nearly 400 calories with 50 grams of added sugar, and that’s for the grand size,” says Ashley.

Acai Bowls

Breakfast with muesli, acai blueberry smoothie, fruits on white background. Healthy food concept. Flat lay, top view, close upShutterstock

Another “health food” that might not be as healthy for weight loss as you think? Acai Bowls. “ A standard acai bowl with toppings like granola, honey, and coconut flakes can be 500-600 calories and 30-60 grams of sugar,” she says.

Protein Bars

Closeup on fit sports woman in sport clothes with chocolate raw protein bar using smart watch in the modern living room.Shutterstock

The next higher-than-you-think calorie item on her list? Protein Bars. “One store-bought protein bar can range from 200-300 calories, depending on ingredients and size, and may not have as much protein as you think,” she says.

Salad Dressing

Various,Glass,Bottles,Of,Salad,Dressing,With,Caesar,Dressing,AndShutterstock

The last item is a popular condiment: Salad dressing. “2 tablespoons of creamy dressing (like ranch or Caesar) can add around 150-200 calories to your salad. Most people don’t properly measure salad dressing when they put it on their salad because they figure they are ‘eating healthy,’” she writes.

RELATED:51-Year-Old Trainer Reveals 6 Exercises for a “Sezzy” Back

Consume Whole Foods and Lean Proteins

Young caucasian woman having breakfastShutterstock

And don’t skip breakfast – especially if you are working out. “Your cortisol is highest first thing in the morning, and by working out in that state without any food in your system, it creates more unnecessary stress on your body,” she says. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

6 "Healthy" Foods a Nutrition Coach Says Are Secretly Adding Hundreds of Calories

Ashley_DiGiacomo_Schwartz_the_busy_mom_method18
Copyright the.busy.mom.method/Instagram
Leah Groth
By Leah GrothDec 18, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you really know how many calories are in your favorite “health” food? Ashley DiGiacomo Schwartz is a Fitness & Nutrition Body Recomposition Coach-BA/IMBA who transformed her body during perimenopause. In a new social media post, she reveals a few of the sneakiest higher-calorie foods that keep a lot of her clients from achieving their weight loss goals. “Balance and moderation are essential for long-term habits, but when you’re in a deficit and need to lose that weight, awareness is key. Plan well and avoid these foods in your deficit, or at least make sure you are tracking them properly and staying within your macros,” she writes. “Let’s reach that goal and keep the weight off.”

Many People Make Mistakes When It Comes to Calorie Deficit

Man,Eating,Chocolate,Chips,Muffin,sad,worried,diet,breakfastShutterstock

Ashley explains that while a few factors that contribute to weight loss can be easy to keep track of, there is one hazy category. Workouts, steps, and water may be black and white, but not “calorie deficit,” which she refers to as a “maybe” because many people don’t understand how many calories are in their favorite foods. “Remember, any food eaten in excess can cause weight gain, and no, it’s not that one cupcake's fault. (On a side note, have the cupcake, just not every day, or maybe every day if it fits your macros!),” she writes in her post.

No Food Is Bad or Good

Healthy lifestyle. Athletic millennial man starts his day with healthy oatmeal with berries for breakfast. Unrecognizable man with wireless headphones in his ears sitting on sofa with bowl of oatmeal.Shutterstock

Food doesn’t have to be demonized, says Ashley. “Please remember, no food is bad. It is about everything in moderation. But if you are struggling with your calorie deficit, it might be one of these 6 foods putting you over those calorie goals!” she writes.

Smoothies

Strawberry smoothie or milkshake drink.Shutterstock

The first sneaky food is one that many health experts recommend: Smoothies. “A 16 oz smoothie with added fruits, yogurt, and honey can contain 300-600 calories, especially with extras like nut butter or protein powder,” she says.

Avocado Toast

Healthy,Breakfast,Toast,Avocado,SmashShutterstock

The next high-calorie food is a favorite of millennials: Avocado toast. “One slice of toast with half an avocado can easily reach 300-400 calories. Yes, it’s delicious, but maybe not while we’re trying to lose body fat,” she says.

Pumpkin Spice Latte

Los Angeles, CA - March 15, 2019: Cup of Starbucks Coffee on counter. Starbucks is the World's largest coffee shop.Shutterstock

It may be tempting to order a seasonal drink at Starbucks, but it could be derailing your diet. Pumpkin Spice Lattes – “or any flavored latte” – are high in calories. “I know you love them, but that daily Starbucks run is racking up nearly 400 calories with 50 grams of added sugar, and that’s for the grand size,” says Ashley.

Acai Bowls

Breakfast with muesli, acai blueberry smoothie, fruits on white background. Healthy food concept. Flat lay, top view, close upShutterstock

Another “health food” that might not be as healthy for weight loss as you think? Acai Bowls. “ A standard acai bowl with toppings like granola, honey, and coconut flakes can be 500-600 calories and 30-60 grams of sugar,” she says.

Protein Bars

Closeup on fit sports woman in sport clothes with chocolate raw protein bar using smart watch in the modern living room.Shutterstock

The next higher-than-you-think calorie item on her list? Protein Bars. “One store-bought protein bar can range from 200-300 calories, depending on ingredients and size, and may not have as much protein as you think,” she says.

Salad Dressing

Various,Glass,Bottles,Of,Salad,Dressing,With,Caesar,Dressing,AndShutterstock

The last item is a popular condiment: Salad dressing. “2 tablespoons of creamy dressing (like ranch or Caesar) can add around 150-200 calories to your salad. Most people don’t properly measure salad dressing when they put it on their salad because they figure they are ‘eating healthy,’” she writes.

RELATED:51-Year-Old Trainer Reveals 6 Exercises for a “Sezzy” Back

Consume Whole Foods and Lean Proteins

Young caucasian woman having breakfastShutterstock

And don’t skip breakfast – especially if you are working out. “Your cortisol is highest first thing in the morning, and by working out in that state without any food in your system, it creates more unnecessary stress on your body,” she says. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 “Healthy” Foods Making You Gain Weight

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Leah Suzanne
By Leah SuzanneMar 31, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you eating seemingly healthy food but can’t seem to lose weight? Even food dubbed “healthy” can cause you to pack on the pounds, according to an expert. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he blows the lid on the food you are probably eating that could make you gain weight. “5 healthy foods that are making you fat,” he writes. “The last one is gonna SHOCK you.”

Sushi Rolls

Do you go out to sushi with friends, thinking it will help you stick to your diet? According to Ruperti, sushi rolls are sneaky when it comes to carbs and calories. “Mostly white rice, sugary sauces, and just a touch of protein. It’s basically expensive carbs with a side of soy—not ideal for fat loss,” he says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Low-Fat Dairy

Spoon with thermostat yogurt in a girl's hand​27. Regular YogurtShutterstock

Many of us were trained to think that non-fat and low-fat dairy products are instrumental in weight loss, especially compared to the full-fat version. But this isn’t the case, says Ruperti. “When they take out the fat, they usually add gums, fillers, or artificial sweeteners. You’re left with gut issues, cravings, and no real satisfaction,” he explains.

Avocados

Ripe,Avocados,In,Hands,Against,The,Background,Of,Boxes,WithShutterstock

You have likely heard that avocado can fuel weight loss, as it is packed with healthy fats. However, they can also cause you to gain weight. “Yes, they’re packed with nutrients, but they’re also calorie bombs. It’s easy to overdo it and add hundreds of calories without even noticing,” he says.

Salads with Dressing

Various,Glass,Bottles,Of,Salad,Dressing,With,Caesar,Dressing,AndShutterstock

When you think about going on a diet, salads come to mind. However, eating salads can be worse than other foods in terms of fat and calories. “The greens are fine, but drench them in dressing and suddenly it’s a fat-heavy, seed-oil-loaded meal that can hit 800+ calories fast,” says Ruperti. This is why a lot of people on diets will bring their own salad dressings with them.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Egg Whites Only

Woman hands breaking an egg to separate egg white and yolks and egg shells at the background​ A Day of Measured EatingShutterstock

Sure, there is fat in the yolk of an egg, and you can still get a lot of protein from the white. However, Ruperti doesn’t recommend egg white only breakfasts. “Skipping the yolks means skipping the good stuff. Whole eggs support muscle growth and satiety—egg whites alone just don’t cut it,” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Nutrition Coach Reveals 8 "Healthy" Foods That Are Secretly Making You Gain Weight

Brittney_Blanco3
Copyright profitablenest/Instagram
Leah Groth
By Leah GrothNov 24, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you trying to lose weight by eating “healthy” foods but can’t seem to achieve success? There’s a good chance you are eating the wrong stuff. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. In a new post, she reveals 8 foods with hidden calories that you might be mistaken for healthy foods. “Reminder: No food is ‘bad,’ but some can quickly add up in calories, making it harder to stay in a deficit. Measure portions and stay mindful to enjoy these foods while staying on track with your goals!” she writes. “Here are 8 foods with hidden calories that make it tough to lose weight.”

Coconut Oil

Liquid coconut MCT oil and halved coco-nut on wooden table. Health Benefits of MCT Oil. MCT or medium-chain triglycerides, form of saturated fatty acid.Shutterstock

Are you cooking or baking with coconut oil? Often labeled as a “healthy fat,” coconut oil contains about 120 calories per tablespoon, says Brittney. “If you’re using it to cook or bake, the calories can quickly add up, especially if you don’t measure.”

Trail Mix

Colorful trail mix in a white bowlShutterstock

Growing up, you may have thought that trail mix is a super healthy snack. However, oftentimes it isn’t. “This popular snack can pack 300-500 calories per cup, depending on the mix. The combination of nuts, dried fruit, and chocolate pieces is calorie-dense and easy to overeat. Opt for smaller portions,” she says.

Cheese

Various,Types,Of, Cheese ,On,Rustic,Wooden,Table, dairyShutterstock

It can be tempting to grab a chunk or slice of cheese if you are hungry, but you may want to think twice, according to Brittney. “One slice of cheddar cheese contains about 110 calories. A sprinkle here and a slice there can add up, especially if you’re not measuring. Grated cheese is particularly tricky to estimate accurately,” she says.

Smoothie Bowls

Breakfast with muesli, acai blueberry smoothie, fruits on white background. Healthy food concept. Flat lay, top view, close upShutterstock

Acai and other smoothie bowls are delicious and boast lots of antioxidants, but they might not help you lose weight. “These Instagram-worthy bowls can range from 300 to 600+ calories, thanks to toppings like granola, nut butter, and honey. While full of nutrients, they’re often calorie-dense and best enjoyed in moderation,” says Brittney.

RELATED:The 4 Breakfast Changes That Made Me Lose 12 Pounds in 3 Weeks

Sauces and Condiments

condiments of mustard, mayonnaise, ketchup and hot sauce on a hot dog cartShutterstock

Sauces and condiments may seem harmless, but they can actually boast more calories than your protein. According to Brittney, barbecue sauce contains about 70 calories per 2 tablespoons, while teriyaki sauce has 60 calories per tablespoon. “These flavorful additions can turn a low-calorie dish into a calorie bomb,” she says.

Fancy Coffee Drinks

Los Angeles, CA - March 15, 2019: Cup of Starbucks Coffee on counter. Starbucks is the World's largest coffee shop.Shutterstock

Ordering up your favorite Starbucks drink can derail your diet in an instant. “Specialty coffee drinks with whipped cream, syrups, and milk can easily exceed 300 calories. Even ‘lighter’ options like oat milk lattes can add up when consumed daily,” she writes.

Cereal

multicolored cereals in a white bowl on blue backgroundShutterstock

Many of us grew up eating cereal for breakfast, but most actually offer very little nutritional benefits. “A serving of cereal might be labeled as 120-150 calories, but most people pour two or three times the recommended portion. Add milk, and your breakfast could top 300 calories before you know it,” she says.

RELATED:I Flattened My Belly by Eating Foods with This 1:1 Ratio

Muffins

Oven,,Muffins,Baking,Food,Cooking,Sweet, banana, bake, cookShutterstock

Another not-so-healthy item we grew up thinking was healthy—most muffins. “Store-bought muffins often contain 400-600 calories, even for ‘healthier’ options like bran or blueberry. They’re calorie-dense and often loaded with sugar, making them more like dessert than breakfast,” says Brittney.

What to Eat for Breakfast If You Want to Be Fit

Close-up of woman's hand holding yogurt while eating at home.Shutterstock

In another post she reveals a sample menu of what to eat 80 percent of the time if you want to be fit, starting with breakfast.

  • 3-4 eggs - High in protein and healthy fats for sustained energy,
  • 1 cup Oikos Greek yogurt - Adds additional protein and probiotics,
  • 1 cup berries - Low-calorie, high-fiber carb source packed with antioxidants.

Macros: Calories: ~350 kcal, Protein: ~33-39g, Carbs: ~15g, Fat: ~15-20g.

What to Eat for Lunch If You Want to Be Fit

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

  • Grilled chicken breast (50g protein) - Lean protein source to support muscle and satiety,
  • 1 fist-size sweet potato - Complex carb for steady energy,
  • Mixed veggies - Fiber, vitamins, and minerals to round out your meal.

Macros: Calories: ~400 kcal, Protein: ~50g, Carbs: ~30g, Fat: ~5-10g.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

What to Eat for Dinner If You Want to Be Fit

Raw minced beef uncooked meat over boardShutterstock

  • Lean steak or ground beef (50g protein) - Hearty protein source rich in iron,
  • 1 cup jasmine rice -Easy-to-digest carbs to replenish glycogen stores,
  • Mixed veggies - Nutrient-dense to support overall health.

Macros: Calories: ~500 kcal, Protein: ~50g, Carbs: ~40g, Fat: ~10-15g.

What to Eat for a Late Night Snack If You Want to Be Fit

Man choosing food from refrigerator in kitchen at night. Bad habitShutterstock

  • Egg wrap,
  • 1 tbsp powdered peanut butter (mixed with water for a creamy texture),
  • 1 tbsp Nuts ’n More - Both peanut butter and Nuts ’n More provide protein and healthy fats to keep you satisfied overnight.

Macros: Calories: ~200 kcal, Protein: ~15g, Carbs: ~10g, Fat: ~10g.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Top 5 “Healthy” Foods Bad For Your Weight Loss, Says Jillian Michaels

Jillian Michaels
Jillian Michaels/YouTube
Leah Groth
By Leah GrothJul 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Just because you are eating “healthy” food, doesn’t mean you are going to lose weight. In fact, some of the most nutrient dense foods can make you pack on the pounds. Jillian Michaels, fitness expert and star of The Biggest Loser, has made a name for herself for being one of the candid health experts on the planet. In a recent viral video she reveals the shocking reason you might not be losing weight. “Can healthy foods make you gain weight? Yes, of course they can. Absolutely, they can. Shocking, I know. I'm gonna explain how, why and what the top offenders are in this video,” she says.

A Lot of People Are Confused Why They Can’t Lose Weight While Eating Healthy

“So a lot of times people will come to me and say, ‘I'm stuck. I can't lose weight. I plateaued’. So I'll say, ‘All right, you know, what are you eating?’ And they go, ‘I'm eating healthy.’ What does that mean? What does eating healthy mean? You're eating healthy foods,” she says.

Foods Have Nutrients

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.Shutterstock

She explains that she is going to discuss two different components of food. One is, what makes a food healthy? “Well, in general, we're looking for nutrients, right? So you have micronutrients, which are vitamins and minerals, but you can also be looking at antioxidants, polyphenols, fiber, water, content. There's a host of great stuff. Some foods have probiotics, really good, healthy bacterial strains that benefit us in a myriad of ways that can be considered a healthy food,” she says.

But, Foods Also Have Calories

Woman in a store or supermarket, reading product labels of choice to decide or compare sauce bottles.Shutterstock

Foods also have calories. “So calories as I've mentioned, are units of energy, right? So fat, the stuff that gets stored in our fat cells is essentially stored energy. Now, I'm not talking about what it does in the body, but how it gets there, it's stored energy, right? So again, you know the whole, you know the whole story. You wanna lose body fat, you gotta consume less energy and put out more energy to dig into your energy stores, which are those fat cells,” she says.

Healthy Foods Can Become Unhealthy in Excess

“There are plenty of healthy foods that can make us gain weight and ultimately to a certain extent, become unhealthy if we're not mindful of how calorie dense they are and if we overeat them,” Michales continues.

1. Nuts

A variety of nuts in wooden bowls.Shutterstock

One of the “top offenders,” according to Michaels? Nuts. While a handful isn’t bad, “if you think about it, I think it's something like nine cashews or like 140 calories.” And, many are roasted in oil. “Really, really be mindful of nuts and seeds. They're great for you, loaded with healthy fats, loaded with fiber, loaded with vitamins and minerals, but if you eat too much of it, they can absolutely make you gain weight.”

2. Juice

glass of fresh orange juice with fresh fruits on wooden tableShutterstock

“We think of this stuff as being super healthy, but juice,” she says about the second offender. “I see people cruise through juice places and get these monster juices and even smoothies for that matter. Like if I have a smoothie, it's a meal, it's breakfast, it's lunch or a half serving for a snack. This stuff is loaded with sugar and loaded with calories, both of which can make us overweight. So it takes a lot to shift your hormones and your biochemistry, which impacts your metabolism,” she says. While she maintains that “juice is bad,” she does recommend eating fruit and veggies instead of drinking them.

3. Fruity Yogurts

Strawberry YogurtShutterstock

Third on her list? fruity yogurts. “So yogurt is a great food. It's got protein, vitamins, minerals, probiotics, some of those good bacterial strains,” she says. “But if you consume some of those, like cherry, strawberry, all that stuff with the fruit on the bottom, it's usually like absolute garbage, high fructose corn syrup, artificial colors, tons of preservatives, not organic fruit, like it's just, again, a bunch of sugar in a bunch of crap that you don't need. So when you go to have yogurt, have organic, have low fat.” She also recommends organic, “so we don't get any of the garbage that can go into dairy that we don't want, like hormones and antibiotics and add fresh fruit.”

4. Granola

Healthy breakfast, granola with nuts and dry bananas in white blow on wooden table with wooden spoon and cute fabric.Shutterstock

Next up, granola. “You don't need it,” she says. While she might sprinkle a little on her smoothie bowl, “it's not the kind of thing that you should be throwing into smoothies or smoothie bowls.” Why? “It's extremely high in calories, high in sugar and high in fat. And fat is not a bad thing. But when we overconsume it, because it's so calorie dense, it's so energy dense, it can make us gain weight. It's not fat that makes us gain weight, it's the calories. But if a gram of fat is nine calories, right? And a gram of protein is four calories and a gram of carbohydrates is four calories, fat is over two times the amount of calories, twice as much energy.”

5. Avocado

Sliced,Avocado,On,A,Cutting,BoardShutterstock

The last one, “absolutely beloved, but really high end calories is an avocado,” she says. “Depending upon the size of that sucker, those things can get up to 600 calories in avocado. I don't know about you, but I could dust an avocado in one sandwich or one salad. That's a lot of calories for an avocado. So it's great for you, but half, half, half of an avocado no more,” she suggests.

Her Final Advice? Be Mindful

Her final note? “Be mindful,” she says. “Don't overeat anything. You can look at bears. What's that guy eating all day long? Wild salmon, berries and plants and twigs and figs. And yet these animals can pack on enough fat to not eat for months at a time. Healthy food can make you fat. Just don't overeat it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Foods That "Wreak Havoc on Your Waistline," Says Expert

Dr_Erik_Richardson1
Copyright Erik Richardson D.O./YouTube
Christopher Roback
By Christopher RobackDec 16, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Have you been struggling to lose weight despite your best efforts? You're not alone. Many people find themselves stuck on a weight loss plateau, often due to seemingly innocent food choices that are secretly derailing their progress. Dr. Erik Richardson, D.O., a board-certified family practice physician with over 20 years of experience since starting his practice in 2004, has helped countless patients identify and eliminate these dietary roadblocks. Here's his expert guide to the top 10 foods you need to avoid to finally achieve your weight loss goals.

High-Calorie Coffee Drinks: The Hidden Calorie Trap

In his post, Dr. Richardson points out that fancy coffee drinks can be major diet saboteurs. "A large mocha cookie crumble Frappuccino can pack 590 calories, 26 grams of fat, and 76 grams of sugar," he reveals. Stick to simple coffee preparations to save both calories and money.

Pizza: The Perfect Storm of Calories

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.Shutterstock

"Pizza combines carbs and unhealthy fats in an almost perfectly addictive way," Dr. Richardson cautions. Its combination of refined flour and processed meats makes it particularly challenging for weight loss. Consider healthier alternatives like cauliflower crust or homemade versions with whole grain bases.

RELATED:10 Warning Signs Your Calories Are Dangerously Low

Ice Cream: The Portion Control Challenge

chocolate ice cream- scooping ice creamShutterstock

Dr. Richardson acknowledges ice cream as a common downfall. "While small portions occasionally can be fine, ice cream's combination of high calories and sugar makes it easy to overindulge," he states. If you must indulge, try making your own with natural ingredients and controlled portions.

Beer: The Belly Builder

Group of people drinking beer at brewery pub restaurant - Happy friends enjoying happy hour sitting at bar table - Closeup image of brew glasses - Food and beverage lifestyle conceptShutterstock

"The term 'beer belly' exists for good reason," says Dr. Richardson. Beer acts similarly to sugary drinks, flooding your system with carbohydrates that trigger insulin responses and promote weight gain. Consider cutting back or eliminating alcohol altogether during your weight loss journey.

Pastries: The Breakfast Trap

Set of bakery pastries on wooden tableShutterstock

Dr. Richardson warns that pastries, cookies, and cakes are particularly problematic because they combine refined sugars, flours, and oils. "These treats not only pack in calories but often contain trans fats and leave you feeling hungrier faster," he explains.

Fruit Juice: The Health Food Impostor

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"Even 100% fruit juice can hold you back when trying to lose weight," Dr. Richardson reveals. Without the fiber and pulp found in whole fruit, juices are quickly absorbed, leading to sugar spikes. Plus, it's much easier to consume excess calories through juice than by eating whole fruits.

RELATED:She Tried the 75 Soft Challenge and "Actually Craves Healthy Food Now"

Candy Bars: The Concentrated Calorie Bomb

IRVINE, CALIFORNIA - OCTOBER 12, 2018: An assortment of full size candy bars from Mars Chocolate for Halloween.Shutterstock

Dr. Richardson emphasizes that candy bars represent one of the most concentrated sources of calories in a small package. "They combine sugar, refined flour, and oils in the perfect storm for weight gain," he cautions. Their strategic placement at checkout counters makes them particularly tempting when you're hungry.

White Bread: The Sugar in Disguise

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"White bread is essentially a chewable version of sugar drinks," Dr. Richardson notes. The processing strips away fiber and nutrients, leaving you with a product that quickly converts to sugar in your body. This rapid digestion leads to insulin spikes, making weight loss more challenging.

Sugary Drinks: The Silent Weight Gain Culprit

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According to Dr. Richardson, sugary drinks should arguably be the top concern. "Just one can of non-diet soda daily can lead to approximately 10 pounds of weight gain in a year," he explains. These drinks are particularly dangerous because your brain doesn't register their calories as food, making it easy to overconsume.

RELATED:Personal Trainer Reveals 3 Steps That “Actually Work” for Love Handles

French Fries and Potato Chips: Your Waistline's Worst Enemy

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"Nothing beats a fresh McDonald's French fry, but it wreaks havoc on your waistline," warns Dr. Richardson. These popular snacks are packed with calories and quickly convert to sugar in your body. Studies show that potato chips may contribute more to weight gain per serving than any other food. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

One Woman Shares the Truth About Mounjaro

Sasha Pallari sashapallari
Copyright sashapallari/Instagram
Christopher Roback
By Christopher RobackMay 06, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

We've all been there – staring in the mirror, wondering if there's something that could finally help us feel better in our own skin. When Sasha Pallari decided to try Mounjaro, she wasn't just looking for quick weight loss. She was searching for peace with food after a lifetime of struggles. Her honest answers to your burning questions might surprise you - and give you hope if you're considering this path too.

The Truth About How She Feels Now

Sasha admits she "never expected something with such minor consequences to have such a huge effect on me and my mental health." After months of constant food obsession, she describes it as "a blanket of calm has been put over my brain." While dealing with some side effects (yes, the gassiness is real), she feels "incredible" overall. "I've struggled with my body image and my relationship with food my entire life," she shares in her post.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Her #1 Reason for Starting (It's Not What You Think)

"My number one reason for doing this was to hopefully heal my relationship with food," Sasha reveals. She's upfront about changing how she talks about it: "I no longer call them weight loss injections. I call it a GLP-1 medication." For her, it's about so much more than the scale. "If this medication meant I never lost any weight, but I would feel this way towards food, would I still take it? The answer is yes."

How Her Eating Actually Changed

"I physically cannot eat the amount that I could eat prior," Sasha explains. Her portion sizes dropped "maybe less than half" from the first few days. But here's the surprising part – she's eating better quality food now. "My obsession with food was actually very toxic. Whereas my love for food and my love for cooking... has actually increased."

The Side Effect Nobody Warns You About

Let's get real about the gassy situation. "I'm very, very gassy, really burpy," Sasha laughs. The good news? "I don't have what I hear people talk about, sulfate burps, like there doesn't seem to be a smell." Her tricks to manage it: lots of water, peppermint tea after meals, and activated charcoal when needed.

The Scale Decision That Changed Everything

Sasha faced a dilemma: "I hadn't been a scale weigher for like eight years." She weighed herself at the start and then didn't step on again for over two months. "I wanted to do it properly... I didn't want my whole journey to be about that." When she finally weighed herself again, she'd lost about a stone and a quarter, slower than many, but exactly how she wanted it.

RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

What It Really Costs (And What It's Worth)

Sasha keeps it real about the price: "I've been paying perhaps 130 pounds ($170) a month" for the lowest dose. She hasn't moved up because "it doesn't make sense to move up a dose if I'm reaping the benefits." Her advice? "The best dose to maintain is your lowest dose." She's stuck with 2.5 milligrams and says, "That's been the best thing for me."

How She Handles Eating Out Now

"I've still eaten. I just can't eat the amount that I used to eat," Sasha shares. Her approach to Indian takeout changed from ordering "a full curry, a full rice, a full Naan bread" to "chicken tikka... a lentil side dish... and about a quarter of a Naan bread." The best part? "How incredible is it that I can enjoy food and like stop eating when I'm full?"

The Mental Game-Changer

Sasha doesn't mince words about her food obsession: "I would wake up in the morning and the first thing I would think is what am I having to eat today?" Now? "I guess, although I'm not hungry, I'm still dedicated to fueling my body and nourishing my body in a healthy way." The change in mindset has been "life-changing."

Why Not Just Hit the Gym?

"I think unless you struggled with eating and like poor relationships with food and body image... you're never going to understand why you can't just go to the gym," Sasha explains. After going through divorce, multiple moves, and financial struggles, she describes it perfectly: "It's like saying to someone who's mentally ill and depressed in bed, just get out of bed, just go for a walk. Sometimes it just isn't that simple."

RELATED:20 Possible Ozempic Side Effects

The Hunger Reality Check

"You don't feel hungry and you don't think about food," Sasha confirms. But she adds a crucial point: "Just because you don't feel hungry doesn't mean you don't need to eat. Obviously, starving yourself is stupid." She makes sure to have "two to three big meals a day" focused on protein first.

The Biggest Surprise

"This has been one of the most surprising things. I can't believe how much more I love food," Sasha reveals. Her newfound joy comes from learning about nutrition and balanced meals. "If I did lose joy for food... I wouldn't have continued it. A life without food enjoyment is a miserable life."

Medical Professional? Yes, You Need One

Sasha is firm about this: "Please, no matter what information you've consumed, make sure that you speak to some form of medical professional before going on this medication." She got her prescription online, but stresses: "Your body, your choice, your decision, go and get medical professional advice."

RELATED:What Happens to Your Body When You Stop Taking Ozempic

The Bottom Line

After months on Mounjaro, Sasha's message is clear: "I hope that my approach to it has given you a different perspective." She's not drastically losing weight or starving herself, and that's exactly the point. For her, this journey is about healing, not just changing numbers. "This video is not me trying to influence anybody... make sure you're doing it for the right reasons." And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

4 Daily Habits That Help Burn Fat Without Hardcore Workouts

Jeremy Ethier
How Many Steps Should You Take To Lose Fat (And 4 Sneaky Ways to Hit It)
Copyright Jeremy Ethier/Facebook/Shutterstock
Christopher Roback
By Christopher RobackMay 06, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio

You've probably seen those fitness videos promising quick fat loss—only to get hit with brutal workouts that'd make a Navy SEAL break a sweat, plus a diet of plain chicken and tears. Let me introduce you to Jeremy Ethier, a certified Kinesiology specialist (NASM and FMS certified) from Vancouver, who's about to flip everything you know about fat loss on its head. This article will show you his four science-backed strategies that can double your fat loss speed—no extreme workouts required.

You're Eating More Fat Than You Think

"Think of losing fat like managing your money budget," Jeremy explains in his post. "These little balls are your protein and carbs—chicken and potatoes. They're only 4 calories per gram. But these big kahunas? Your fats pack 9 calories per gram."

Just cutting your daily fat sources in half can save you hundreds of calories instantly. Instead of giving up all fats, Jeremy suggests a simple approach: "Cut however much you usually have of cheese, butter, and even healthy fats like avocado in half." This one change alone can save you 250 calories daily, speeding up fat loss by half a pound per week.

Walking Beats Cardio (And It's Way More Fun)

Jeremy EthierCopyright Jeremy Ethier/YouTube

Jeremy discovered this by accident during his summer job as a funeral caterer. "I was getting 12,000 to 15,000 steps daily. After two months, even without changing my diet, I ended up the leanest I'd ever been," he shares. Here's the science: highly active people burn up to 2,000 more calories daily just from everyday movement (called NEAT) compared to sedentary folks.

Jeremy's solution? "I use an under-desk treadmill for 30 minutes twice daily while doing emails. That alone is 6,000 steps." Aim for 7,000-12,000 steps daily—a simple 30-minute walk burns 100-200 calories and can lead to an extra pound lost per month.

The "Accidental Deficit" Hack

Jeremy EthierI'm a Kinesiologist and This is My #1 Diet to Lose Fat for GoodCopyright Jeremy Ethier/YouTube

Jeremy calls this his sneaky secret: "Think about your busiest work days when you barely have time to eat. Why not use those days to your advantage?" He used this strategy with Kevin, their app engineer: "He'd zone out coding all day, barely eating. We just swapped his unhealthy dinners for better options, and he lost 11 pounds in a month."

Try this once or twice weekly: stick to grab-and-go proteins (beef jerky, protein bars) and fruits during busy days, then have a big lean protein dinner with vegetables. "Just don't order takeout—that's the key," Jeremy warns.

Protein Burns Its Own Calories

Jeremy Ethier​Protein Portions Made SimpleCopyright Jeremy Ethier/YouTube

Jeremy reveals a game-changing fact: "Your body burns calories just from digesting food. Protein is special—a solid 20-30% of its calories get burned up immediately for digestion." This means switching from low to high protein can boost your daily calorie burn by 4-5%. That's like doing a 10-minute jog daily without actually jogging.

For a 200-pound person, Jeremy recommends 160 grams of protein daily. "It's not just about calories in—protein affects calories out too," he emphasizes.

Your Food Choices Control Your Calorie Absorption

Jeremy_Ethier4Jeremy Ethier/YouTube

Jeremy points to a fascinating study: "Two groups ate the exact same calories, but one group ate processed foods while the other ate whole foods. The whole food group actually absorbed 116 fewer calories per day." How? Fiber and resistant starches. "If you're eating like I used to—white rice and processed meat at every meal—start small," Jeremy suggests.

Swap cereal for oats, white rice for potatoes or beans, and chips for popcorn. These simple swaps can cut calories without cutting portions.

You Can Transform Your Body in Small Steps

Jeremy Ethier/Instagram

Jeremy cuts through the noise: "Most people lose just half a pound per week on typical diets. With these four strategies combined, you're looking at an extra 1.2 pounds of fat loss weekly." That's double the results. But you don't need to do everything at once. "Start small. Pick one strategy and you'll already notice a difference," he encourages. The beauty? No extreme measures required.

Walking Can Replace Hours at the Gym

Jeremy Ethier​Sustainable Progress Over SpeedCopyright Jeremy Ethier/YouTube

Jeremy shares his current routine: "When I need a break, I walk around the block. Going to the grocery store? I park farther away. It adds up to over 10,000 steps easily." He tracks this with his app, but any phone's health app works. "A 30-minute walk gives you 3,000 steps. That's your starting point," he says. Combined with his other strategies, this simple habit creates sustainable fat loss without the burnout.

Make Fat Loss Feel Easy

Jeremy EthierA Top Trainer Reveals 4 Fat Loss Mistakes You Need to Stop Making Right Nowjeremyethier/Instagram

Jeremy's philosophy changes everything: "Cardio isn't very effective for fat loss. People burn calories during workouts, then crash on the couch watching Netflix afterward." His approach focuses on sustainable habits. "The easiest way to prevent calories from being stored as fat? Don't eat them in the first place." With his accidental deficit strategy, you're barely trying but still seeing results.

Your Next Steps to Double Your Fat Loss

Jeremy Ethier​Mindful Eating EnvironmentCopyright Jeremy Ethier/YouTube

Jeremy's final advice: "Don't fall for the extreme fitness videos. These four strategies—cutting fat sources by half, walking more, using busy days to your advantage, and choosing the right foods—can double your fat loss speed." Whether you pick one strategy or combine all four, you're setting yourself up for sustainable success. Track your progress, stay consistent, and watch the results compound over time. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

4 Tips to Maximize Weight Loss on Ozempic

Dr. Ryan Das MD Dr. Ryan - SummaUp
Copyright Dr. Ryan - SummaUp/YouTube/Shutterstock
Christopher Roback
By Christopher RobackMay 06, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

After countless failed diets and frustrating weight loss plateaus, many women find themselves searching for solutions that actually work. Dr. Ryan Das, MD, Co-Founder and Medical Director at SummaUp, has dedicated his career to helping professional women over 40 reclaim their health and confidence through sustainable weight loss strategies. With extensive experience prescribing Ozempic (semaglutide) to his patients, Dr. Das has developed a proven set of guidelines that maximize results while minimizing side effects. Here are the four essential tips he shares with every patient starting this treatment.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Prioritize Hydration for Maximum Benefits

Water becomes even more crucial when taking Ozempic, as hydration helps manage common side effects and keeps your body functioning optimally. "Staying hydrated also helps you avoid the fatigue that some people complain about," Dr. Das explains in his post. His patients find success with hydration packs or flavored water to make increasing their water intake more enjoyable.

Never Skip Meals Despite Reduced Appetite

Beautiful young woman eating burger at restaurant

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One of Ozempic's most noticeable effects is decreased appetite, but Dr. Das warns against using this as an excuse to skip meals entirely. "You've got to make sure to get these foods in at regular intervals," he advises. He recommends focusing on whole foods, plenty of vegetables, and lean proteins to maintain energy levels and protect muscle mass during weight loss.

Always Lead with Protein at Every Meal

Grilled Ribeye Steak with with knife and fork on meat cutting board on wooden background

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Dr. Das has a simple but powerful rule for patients on Ozempic: "Make sure when you get a meal, eat protein first. So if you can't finish the rest, you have an ideal mix." This strategy ensures patients get essential nutrients even when their reduced appetite makes finishing meals difficult. It's a game-changer for maintaining proper nutrition during weight loss.

Incorporate Movement Without Overwhelming Yourself

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Exercise doesn't need to be extreme to be effective with Ozempic treatment. Dr. Das often references his team's recommendation: "One of our executive trainers tells our clients to do 5k to 10k steps daily." This equates to roughly two to three miles of walking. "I find the easiest thing to do is just go ahead and get a step counter like an Apple Watch or your iPhone," he suggests, making activity tracking simple and accessible.

RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

Celebrate Non-Scale Victories

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Beyond the numbers on the scale, Dr. Das emphasizes the importance of recognizing all forms of progress. "If you're successful in not eating that delicious dessert that you oftentimes try to eat after dinner, that's a win," he encourages. Whether it's completing your daily steps or making healthier food choices, these victories add up to significant results over time.

Avoid the Daily Weigh-In Trap

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Dr. Das strongly advises against daily weigh-ins, explaining, "The issue with weighing yourself daily is there are going to be fluctuations in your weight on a day-to-day basis." Instead, he recommends weekly weigh-ins for a more accurate picture of progress. This approach helps patients maintain motivation without getting discouraged by normal weight fluctuations.

Track Your Entire Experience

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Weight loss is about more than just pounds lost. "Our bodies are so different and we all lose in different ways and at different speeds," Dr. Das reminds his patients. He encourages tracking energy levels, how clothes fit, and overall mood to get a complete picture of progress. These indicators often show improvement before the scale reflects changes.

Practice Patience with Your Body

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Understanding that weight loss is a journey helps patients stay committed to the process. "Weight loss is a journey and everyone's body responds differently," Dr. Das emphasizes. He encourages celebrating progress regardless of the pace, focusing on the long-term lifestyle changes that support sustained results.

RELATED:20 Possible Ozempic Side Effects

Focus on Sustainable Success

Santiago, Chile, august 16th, 2023. Pen injection of semaglutide named \u201cozempic\u201d, is a diabetes medicine to improve blood sugar​Your Action PlanShutterstock

Dr. Das's ultimate message to his patients is clear: "It's about long-term success, not quick fixes." He views Ozempic as a tool that works best when combined with healthy lifestyle changes. The most successful outcomes happen when patients use the medication to establish lasting habits that will serve them well beyond their treatment period.

Key Takeaway

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Dr. Das's approach to Ozempic treatment goes beyond simply prescribing medication. His comprehensive strategy addresses hydration, nutrition, movement, and mindset to help patients achieve their best results. By following these expert-backed tips, you can maximize the benefits of Ozempic while building sustainable habits that support long-term weight management success. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

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