If you’re eating healthily but not losing weight you might be eating far more fat and sugar than you realise. The following foods are certainly nutrient rich and healthy but if you eat too much of them they can become secret calorie traps.

Nuts: These, along with seeds, should be a part of any healthy diet but in moderation because, as well as being packed with nutrients, nuts are also high in calories. For example, macadamia nuts contain around 750 calories for just 100g. The solution is to switch to nuts like almonds and brazil nuts which are also rich in nutrients but harder to eat a lot of. Also don’t empty nuts into the palm of your hand from a packet count them out instead; you only need about 10 or 12 almonds and 7 or 8 brazil nuts to feel satisfied.

 

Dried fruit: Packed full of vitamins and nutrients, but also packed full of calories and sweetness – it is easy to binge on dried fruit. You wouldn’t dream of eating five or six fresh apricots so why eat them dried? Your solution is to eat no more dried fruit than you eat fresh.

 

Yogurt: Many yogurt brands have lots of additives and added sugar.  Some makes of fruit yogurt can contain up to eight teaspoons of sugar. Your solution is to check the labels and go for natural bio yogurt and add your own pieces of fruit or go for some of the children’s yogurts which are just sweetened with fruit juice.

 

Low fat foods: Although these products may contain at least 25 per cent lower fat than other alternative products, they contain sugar, additives and artificial sweeteners, which are often added to prevent the product becoming tasteless. So my advice is to ditch low fat products completely. It also helps to understand your labels. Low fat is 3g or less of fat per 100g. Or rather than eating lots of low fat products try a serving of the full fat one instead – it will leave you feeling more satisfied.

 

Salads: Especially if they are pre-prepared, salads are not always a dieter’s best option at lunch time. Pre-prepared salads are often rich in fatty, sugary dressing and toppings, cheese and croutons. Your solution is to look for salad combinations that contain watery vegetables, like lettuce, celery, tomatoes and cucumber and to have dressings on the side. Alternatively, make your own salad dressing with balsamic vinegar, lemon juice and olive oil.

 

Cereal: A lot of cereals these days are sold as ‘low fat’ options for dieters but they can contain as much as 18 per cent sugar. Your solution is to avoid refined cereals loaded with sugar and buy unsweetened puffed rice, shredded wheat, no sugar muesli or make your own bowl of oat porridge with berries or a bit of real maple syrup to add sweetness.

 

Coffee: Swapping breakfast or lunch for a coffee isn’t going to help you lose weight. In fact it will do the opposite, as a healthy breakfast is essential for kick starting your metabolism (fat burning) in the morning and skipping meals simply slows down your metabolism. Even if you drink black coffee skipping meals won’t help you lose weight because coffee is a stimulant that releases adrenaline and triggers blood sugar imbalances and food cravings. Your solution is to avoid caffeine and replace with herbal teas but if you must have coffee have no more than one or two a day and always drink a glass of water with it because coffee is dehydrating. And finally, remember that some speciality coffees from coffee shops, can have as much as 500 calories per mug!

Yet more evidence of the weight loss benefits of eating breakfast to kick start your metabolism (fat burning) for the day ahead have been revealed by a recent study directed by the University of London.

The study of 15,000 children found that one in five was overweight or obese when he or she started school and those five year olds who were not given a bowl of cereal or a slice of toast in the morning were twice as likely to be obese as those who ate breakfast. The researchers suggested that children who miss breakfast are more likely to get hungry before lunch and gain weight because they tend to snack on foods that are high in fat and sugar.

 

This study confirms the results from other studies that suggest that children who skip breakfast tend to perform less well at school and have poorer test results. The message is simple and clear: to reduce their risk of weight gain and improve their performance at school, children need to sit down to a healthy breakfast every morning.

Yet more evidence of the weight loss benefits of eating breakfast to kick start your metabolism (fat burning) for the day ahead have been revealed by a recent study directed by the University of London.

The study of 15,000 children found that one in five was overweight or obese when he or she started school and those five year olds who were not given a bowl of cereal or a slice of toast in the morning were twice as likely to be obese as those who ate breakfast. The researchers suggested that children who miss breakfast are more likely to get hungry before lunch and gain weight because they tend to snack on foods that are high in fat and sugar.

 

This study confirms the results from other studies that suggest that children who skip breakfast tend to perform less well at school and have poorer test results. The message is simple and clear: to reduce their risk of weight gain and improve their performance at school, children need to sit down to a healthy breakfast every morning.