Maintaining a healthy weight is a goal for many, and understanding the connection between food choices and weight gain is crucial. While a balanced diet and regular exercise are key, certain foods can contribute to unwanted pounds. This article will explore What Foods Make You Put On Weight, offering insights and healthier alternatives.
Fried Fish
While fish like salmon, tuna, and shrimp are nutritional powerhouses, offering heart-healthy omega-3 fatty acids, low saturated fat, and high protein, the preparation method can drastically change their health profile. Dredging fish in flour and deep-frying it in hot oil adds calories and unhealthy fats, potentially leading to weight gain.
Tip: Opt for baking, broiling, or grilling fish to retain its health benefits without the added calories and unhealthy fats.
Plant-Based Dairy Foods (with Added Sugar)
Plant-based dairy alternatives are popular, especially for those with lactose intolerance. However, substitutes like cashew, almond, or coconut yogurt, ice cream, and milk can be deceptive. Many manufacturers add sugar to these products to compensate for the lack of texture and flavor found in traditional dairy, which contributes to fat gain.
Tip: Always check the label and choose unsweetened versions of plant-based dairy products to minimize added sugar intake.
Sodas, Alcohol, and Other Sugary Drinks
It’s easy to overlook the impact of beverages on weight gain. Regular sodas and other sugary drinks are significant contributors to excess calorie consumption. Even seemingly harmless options like Starbucks coffees loaded with cream and sugar can be calorie-dense, similar to a chocolate bar. Diet sodas might also indirectly lead to weight gain by increasing cravings for sugary, high-calorie foods.
Some drinks, like kombucha, are marketed as healthy but often contain a surprising amount of added sugar. Similarly, many fruit and vegetable juices are high in sugar. When watching your weight, it’s generally better to eat whole fruits instead of drinking their juice.
Alcoholic beverages, especially mixed drinks like piña coladas, are double offenders, packing high calories and sugar content. Alcohol also promotes inflammation, which can contribute to weight gain.
Tip: Prioritize water, unsweetened tea, or black coffee. Enhance flavor by adding lemon, mint, or berries to your drinks.
Nuts
Nuts are a source of healthy fats, including mono- and polyunsaturated fats, which are rich in antioxidants and have anti-inflammatory properties. They are beneficial for overall health and a worthy addition to the diet.
Tips: Consume nuts in moderation due to their calorie density. Stick to small servings, such as a tablespoon of peanut butter or a small handful of nuts, instead of consuming the entire jar.
Olive Oil
Olive oil is a healthy choice for cooking and dressings, but portion control is essential. One tablespoon contains over 100 calories.
Tip: Use a measuring spoon instead of pouring directly from the bottle to manage portions effectively.
Smoothies
Smoothies can be a convenient way to consume nutrients, but they can also be calorie bombs. Excess nut butter, chia or flax seeds, added sugar, or high-fat bases can quickly turn a healthy smoothie into a weight-gain culprit.
Tip: Use a protein-rich base like Greek yogurt or unsweetened milk, and balance your smoothie with fiber-rich ingredients like berries or spinach for satiety.
Salads
Salads can be packed with fiber, antioxidants, vitamins, and minerals. However, toppings can significantly increase their calorie content. Cheese, bacon bits, croutons, and creamy dressings can add unexpected calories.
Tip: Opt for light vinaigrettes instead of creamy dressings and be mindful of portion sizes when using calorie-dense toppings. Incorporate a variety of colorful vegetables and lean proteins for a more nutritious and filling salad.
Low-Calorie Ultra-Processed Foods
While it’s clear that packaged cookies, chips, and fast food should be limited, frozen meals, even those labeled “low calorie,” also fall into the ultra-processed category. These foods often contain added sugars, unhealthy fats, and sodium. The body can absorb calories more easily from processed foods compared to whole foods, requiring fewer calories for digestion and increasing the likelihood of overeating.
Studies indicate that individuals who consume more ultra-processed foods tend to consume significantly more calories per day compared to those who prioritize whole foods.
Tip: Prepare your meals in advance and store healthy options in your freezer. For snacks, choose fruit or plain yogurt instead of processed snacks.
Focus on the Big Picture
Occasional consumption of high-fat or sugary foods won’t necessarily lead to weight gain. The overall quality of your diet is what matters most.
Incorporate nutrient-dense foods such as lean proteins, nonstarchy vegetables, and fiber-rich fruits to reduce calorie intake without feeling deprived.
Bottom Line: Prioritizing foods that support weight management, such as nonstarchy vegetables and berries, will naturally reduce the space for calorie-dense options high in saturated fat and added sugar. Focus on making your diet not only healthy but also sustainable. Achieving long-term weight management requires a lifestyle change that you can maintain.
