Top 11 “Diet” Foods That Make You Fat Instead of Thin

Top 11 “Diet” Foods That Make You Fat Instead of Thin

Nutrition is full of all sorts of lies, myths and misconceptions.
What people believe to be true is often the exact opposite of the truth.
Here are 11 “diet” foods that are actually making people fatter.

1. Breakfast Cereals

So-called “healthy” cereals are the worst foods you can possibly eat at the start of the day.
They are usually loaded with sugar and refined carbs, which are some of the most fattening ingredients in existence (1, 2).
Starting your day off with a processed cereal will spike your blood sugar and insulin levels. When your blood sugar crashes a few hours later, your body will call for another snack high in refined carbs (3).
This is the blood sugar roller coaster that is familiar to people on high-carb diets.
Seriously… READ the label. Most breakfast cereals, even those with health claims like “low-fat” or “whole grain” on the package, are usually loaded with sugar.
If you’re hungry in the morning, eat breakfast… but choose something unprocessed and that has protein in it (like eggs and veggies).
If you really must eat cereal for breakfast, find one that doesn’t include sugar or highly refined grains.

Bottom Line: Most commercial breakfast cereals are high in sugar and refined carbs, which are highly fattening and extremely unhealthy.

2. Agave Nectar

Agave nectar (or Agave syrup) is often marketed as a natural alternative to sugar and high fructose corn syrup.
The problem with Agave, is that it is not healthy at all. If anything, it is even worse than sugar.
One of the main reasons sugar is so unhealthy, is that it contains excessive amounts of the simple sugar fructose.
Whereas sugar contains 50% fructose, Agave contains as much as 70-90%!
Of course, small amounts of fructose from fruit are fine, but consuming excessive amounts from added sugars can have devastating effects on metabolic health (4).
High amounts of fructose can cause insulin resistance and chronically elevated levels of the fat storing hormone insulin (5, 6).
It can also cause high triglycerides, elevated blood sugars, harmful effects on your cholesterol, abdominal obesity and a ton of other metabolic problems (7).
If you think you’re doing your body a favor by replacing sugar with Agave, think again. You’re actually making things worse.
Instead, use a natural sweetener that is low in fructose.

Bottom Line: Agave is even higher in fructose than sugar and high fructose corn syrup. Excessive fructose consumption is strongly associated with obesity and all sorts of metabolic diseases.

3. Whole Wheat Bread

Whole wheat is often recommended as a healthy alternative to refined wheat.

Well… it’s true. Whole wheat is, at the very least, “less bad” than refined wheat.
But one of the main problem with most whole grain foods, is that they aren’t made from actual whole grains. It is a marketing ploy.
Almost without exception, the grains have been pulverized into very fine flour that is just as easily digestible and spikes blood sugar just as fast as the refined grains.
In fact, whole wheat bread has a glycemic index (a measure of how quickly foods spike blood sugar) that is just as high as regular white bread (8).
Whole wheat bread might contain a little more fiber and some more nutrients, but there really isn’t much difference when it hits your system.
Plus, there really is NO nutrient in wheat (whole or refined) that you can’t get in even greater amounts from other foods.
There are some grains out there that seem to be healthy for people who can tolerate them, but wheat definitely does NOT belong in that category.
Many studies show that wheat (even “heart-healthy” whole wheat) can lead to health problems, especially in people who are sensitive to gluten (9, 10, 11).

Bottom Line: Whole wheat bread is usually not made with actual whole grains. It spikes blood sugar just as fast as white bread and can contribute to various health problems.

4. Granola

If granola is made with real ingredients, it certainly can be healthy.
But it suffers from the same problem as most other “health foods.”
When the food manufacturers start mass producing them, they alter them in a way that they aren’t healthy anymore.
Granola contains some healthy ingredients like oats and nuts, but when you add sugar and oil to it and combine it in a package that encourages overconsumption, then it isn’t healthy anymore.

Bottom Line: Granola is often highly processed and contains added sugar and oil. It is very energy dense and easy to overconsume.

5. Low Fat Yogurt

Yogurt is often considered to be a healthy food… and it is.
But the problem is that most yogurt found in stores is low-fat yogurt… which is highly processed garbage.
When food manufacturers remove the fat from foods, they taste terrible. That’s why they add a whole bunch of other stuff to compensate for the lack of fat.
In the case of yogurt, they usually add sugar, high fructose corn syrup or some kind of artificial sweetener.
But new studies are showing that saturated fat is actually harmless… so low-fat yogurt has had the good stuff removed, only to be replaced with something that is much, much worse (12, 13).
There is also no evidence that dairy fat contributes to obesity. In fact, one study showed that people who ate the most high-fat dairy products were the least likely to become obese (14)!
So… eat real, full-fat yogurt, but avoid low-fat yogurt like the plague.

Bottom Line: Low-fat yogurt is yogurt that has had the good stuff (saturated fat) removed, only to be replaced with something much worse, like sugar.

6. Commercial Salad Dressings

Vegetables are very healthy. They’re loaded with nutrients, antioxidants, soluble fiber and various goodies.
For this reason, salads are usually very healthy meals.
However, a lot of people don’t like the bland taste of vegetables, so they add dressing to their salads.
The problem with most commercial dressings is that they’re made with nasty ingredients like soybean oil and high fructose corn syrup.
It is much better to make your own dressing. Something with extra virgin olive oil, vinegar and some spices is a much healthier option.
Obviously, salad dressings can also be very high in calories and it is easy to consume a lot of them, which can be a major problem.

Bottom Line: Most commercial salad dressings contain unhealthy ingredients like high fructose corn syrup and soybean oil. It is much better to make your own.

7. Fruit Juices

Fruit juice is often perceived as healthy… it comes from fruit, right?
Well, not always. Sometimes “fruit juice” is actually just fruit flavored sugar water.
There may not even be any actual fruit in there… it may just be water, sugar and some chemicals that taste like fruit.
But even IF you can get your hands on real, 100% fruit juice, you still shouldn’t be drinking it (or at least not much).
The problem with fruit juice, is that it’s like fruit except with all of the good stuff taken out.
Whole fruits do contain some sugar, but it is bound within the fibrous cell walls, which slows down the release of the sugar into the bloodstream.
But fruit juice is different… there’s no fiber, no chewing resistance and nothing to stop you from downing massive amounts of sugar in a matter of seconds. One cup of orange juice contains almost as much sugar as two whole oranges (15, 16).
The sugar content of fruit juice is actually very similar to sugar-sweetened beverages like Coca Cola.
So… eat whole fruit, but avoid fruit juice if you’re trying to lose weight.

Bottom Line: Fruit juice is high in sugar, but has no fiber. It is very easy to consume massive amounts of sugar from fruit juice.

8. Diet Soft Drinks

One of the easiest changes for many people to make, is to replace sugar-sweetened beverages with diet soda.
This is an effective way to reduce both sugar and calories in the diet.
However… the studies don’t support that this leads to actual weight loss. People who replace sugary soda with diet soda don’t end up weighing less (17).
The reason may be that artificial sweeteners can stimulate the appetite in some people. Even though the sweeteners themselves are calorie free, they may make you eat more of other foods (18, 19, 20).
That being said, a lot of people can lose weight drinking diet soda, but that’s probably because they’re changing a bunch of other things as well.
As with most things, this depends on the individual. On its own, just switching to diet soda is unlikely to help and may even make things worse for some people.

Bottom Line: Artificially sweetened beverages contain no sugar and no calories, but some studies show that they can stimulate the appetite.

9. “Organic” Processed Foods

Organic whole foods are excellent, but processed organic foods are not.
When you look at the ingredients labels for many of these organic, “healthy” meal replacement bars, crackers, snacks, etc… then you see that they really aren’t that much different from other processed foods.
Sure, they might contain Organic Cane Sugar instead of regular sugar… but organic sugar is just as bad as regular sugar. Your liver won’t tell the difference.
So… eat whole, single ingredient foods (organic if you can afford it) but avoid organic processed foods.

Bottom Line: Even though organic whole foods are healthy, a lot of organic but processed foods are made with unhealthy ingredients like sugar.

10. Trail Mixes

Trail mixes usually contain dried fruit, nuts or peanuts, sometimes along with some chocolate and grains.
This is a very energy dense snack. The dried fruit has a lot of concentrated sugar and the nuts are loaded with fat in a dense package.
For this reason, it is excellent when you need a lot of energy… such as when you’re hiking.
However, most people today are NOT suffering from a lack of energy.
Trail mixes are high-carb AND high-fat at the same time, which is a terrible combination if you are trying to lose weight.
That being said, trail mixes are fine if you don’t consume too much at a time.

Bottom Line: Trail mixes are very energy dense and are an excellent snack for people who need energy. However, they are high in both carbs and fat at the same time, which is a bad combination if weight loss is your goal.

11. Gluten Free Junk Foods

Gluten free is very popular these days.
According to one 2013 survey, a third of Americans are actively trying to reduce the amount of gluten in their diets.
The food manufacturers have jumped on the bandwagon and brought all sorts of gluten-free replacement products to the markets.
The problem is that they are usually just as bad as their gluten containing counterparts.
These foods are usually made with highly refined carbohydrates, sugar and various chemicals.
If you’re going to eliminate gluten, then choose foods that are naturally gluten free (like plants and animals)… NOT processed gluten-free foods.
Junk food with “gluten free” on the label is still junk food.

How to Lose Weight Fast: 3 Simple Steps, Based on Science

How to Lose Weight Fast: 3 Simple Steps, Based on Science

There are many ways to lose a lot of weight fast.
However, most of them will make you hungry and unsatisfied.
If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly.

The 3-step plan outlined here will:

• Reduce your appetite significantly.
• Make you lose weight fast, without being hungry.
• Improve your metabolic health at the same time.

All of this is supported by scientific studies.

Step 1 – Cut Back on Sugars and Starches

The most important part is to cut back on sugars and starches (carbs).
These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body.
When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.
Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight (1, 2).
It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.
This is a graph from a study comparing low-carb and low-fat diets in overweight/obese women (3).

The low-carb group is eating until fullness, while the low-fat group is calorie restricted and hungry.
Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger (4).
Put simply, lowering your insulin puts fat loss on

Bottom Line: Removing sugars and starches (carbs) from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger.

Step 2 – Eat Protein, Fat and Vegetables

Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.

Protein Sources:

• Meat – Beef, chicken, pork, lamb, bacon, etc.
• Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
• Eggs – Omega-3 enriched or pastured eggs are best.

The importance of eating plenty of protein can not be overstated.
This has been shown to boost metabolism by 80 to 100 calories per day (5, 6, 7).
High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day… just by adding protein to your diet (8, 9).
When it comes to losing weight, protein is the king of nutrients. Period.
Low-Carb Vegetables:

• Broccoli
• Cauliflower
• Spinach
• Kale
• Brussels Sprouts
• Cabbage
• Swiss Chard
• Lettuce
• Cucumber
• Celery
• Full list here.

Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.
A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.
Fat Sources:

• Olive oil
• Coconut oil
• Avocado oil
• Butter
• Tallow

Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.
Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.
The best cooking fat to use is coconut oil. It is rich in fats called Medium Chain Triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly (10, 11).
There is no reason to fear these natural fats, new studies show that saturated fat doesn’t raise your heart disease risk at all (12, 13).
To see how you can assemble your meals, check out this low carb meal plan and this list of low carb recipes.

Bottom Line: Assemble each meal out of a protein source, a fat source and a low-carb vegetable. This will put you into the 20-50 gram carb range and drastically lower your insulin levels.

Step 3 – Lift Weights 3 Times Per Week

You don’t need to exercise to lose weight on this plan, but it is recommended.
The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch.
If you’re new to the gym, ask a trainer for some advice.
By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (14, 15).
Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat (16).
If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.

Bottom Line: It is best to do some sort of resistance training like weight lifting. If that is not an option, cardio workouts work too.

Optional – Do a “Carb Re-feed” Once Per Week

You can take one day “off” per week where you eat more carbs. Many people prefer Saturday.
It is important to try to stick to healthier carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruits, etc.
But only this one higher carb day, if you start doing it more often than once per week then you’re not going to see much success on this plan.
If you must have a cheat meal and eat something unhealthy, then do it on this day.
Be aware that cheat meals or carb refeeds are NOT necessary, but they can up-regulate some fat burning hormones like leptin and thyroid hormones (17, 18).
You will gain some weight during your re-feed day, but most of it will be water weight and you will lose it again in the next 1-2 days.

Bottom Line: Having one day of the week where you eat more carbs is perfectly acceptable, although not necessary.

What About Calories and Portion Control?

It is NOT necessary to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables.
However, if you really want to, then use this calculator.
Enter your details, then pick the number from either the “Lose Weight” or the “Lose Weight Fast” section – depending on how fast you want to lose.
There are many calorie counters you can use to track the amount of calories you are eating. I like Cron-O-Meter – it is free and easy to use.
The main goal is to keep carbs under 20-50 grams per day and get the rest of your calories from protein and fat.

Bottom Line: It is not necessary to count calories to lose weight on this plan. It is most important to strictly keep your carbs in the 20-50 gram range.

Other Weight Loss Tips to Make Things Easier (and Faster)

Here are 7 more tips to lose weight even faster:

1. Drink More Water. One study shows that drinking water half an hour before meals helps you eat fewer calories and lose 44% more weight. It can also boost metabolism slightly (19, 20).
2. Drink Coffee or Tea. If you’re a coffee or a tea drinker, then by all means drink as much as you want as both can raise your metabolism (21, 22).
3. Eat a High-Protein Breakfast. Studies show that people who replace a grain-based breakfast with high-protein foods like eggs feel more full for the next 36 hours, and lose up to 65% more weight (23, 24).
4. Eat Viscous Fiber. Viscous fiber supplements like glucomannan can help you lose weight, especially around the belly area (25).
5. Choose Weight Loss Friendly Foods. Certain foods are particularly useful for losing fat. Here is a list of the 20 most weight loss friendly foods on earth.
6. Use Smaller Plates. Studies show that people automatically eat less when they use smaller plates. Strange, but it works (26).
7. Sleep Better. Poor sleep is one of the strongest risk factors for weight gain and obesity, taking care of your sleep is important (27, 28).

For even more evidence-based ways to lose weight, read this article: 26 weight loss tips that are actually based on science.

Bottom Line: It is most important to stick to the three rules, but there are a few other things you can do to speed things up.

How Fast You Will Lose (and Other Benefits)

You can expect to lose 5-10 pounds of weight (sometimes more) in the first week, then consistent weight loss after that.
I can personally lose 3-4 lbs per week for a few weeks when I do this strictly.
If you’re new to dieting, then things will probably happen quickly. The more weight you have to lose, the faster you will lose it.
For the first few days, you might feel a bit strange. Your body has been burning carbs for all these years, it can take time for it to get used to burning fat instead.
It is called the “low carb flu” and is usually over within a few days. For me it takes 3. Adding some sodium to your diet can help with this, such as dissolving a bouillon cube in a cup of hot water and drinking it.
After that, most people report feeling very good, positive and energetic. At this point you will officially have become a “fat burning beast.”
Despite the decades of anti-fat hysteria, the low-carb diet also improves your health in many other ways:

• Blood Sugar tends to go way down on low-carb diets (29, 30).
• Triglycerides tend to go down (31, 32).
• Small, dense LDL (the bad) Cholesterol goes down (33, 34).
• HDL (the good) cholesterol goes up (35).
• Blood pressure improves significantly (36, 37).
• To top it all of, low-carb diets appear to be easier to follow than low-fat diets.

Bottom Line: You can expect to lose a lot of weight, but it depends on the person how quickly it will happen. Low-carb diets also improve your health in many other ways.

You Don’t Need to Starve Yourself to Lose Weight

If you have a medical condition then talk to your doctor before making changes because this plan can reduce your need for medication.
By reducing carbs and lowering insulin levels, you change the hormonal environment and make your body and brain “want” to lose weight.
This leads to drastically reduced appetite and hunger, eliminating the main reason that most people fail with conventional weight loss methods.
This is proven to make you lose about 2-3 times as much weight as a typical low-fat, calorie restricted diet (38, 39, 40).
Another great benefit for the impatient folks is that the initial drop in water weight can lead to a big difference on the scale as early as the next morning.
Here are a few examples of low-carb meals that are simple, delicious and can be prepared in under 10 minutes: 7 Healthy Low-Carb Meals in 10 Minutes or Less.
On this plan, you can eat good food until fullness and still lose a ton of fat. Welcome to paradise.