Do you eat healthy foods, but still struggle to lose weight? When it comes to food, too much of a good thing can be bad. That’s why it’s important to consider not only nutrient density, but also energy density.
We’ve all heard the phrase “empty calories,” which means that a food is high in calories (energy-dense), but low in nutrients. You can probably list 10 of these foods off the cuff... soda, candy, and potato chips come to my mind. These are a quick, easy cuts to your diet when you’re trying to lose weight.
If you’ve already removed these foods from your diet but are still not seeing weight loss results, it can be frustrating. Eating no junk food should mean weight loss, right? Unfortunately, that’s not always the case. Even if you’re eating a seemingly perfect diet full of whole grains, fruits, vegetables, lean proteins, and healthy fats, you can still gain weight or stay the same.
Let’s explore this issue. While many nutrient-dense foods are low in calories (like spinach), others are high in nutrients, but also high in calories (like nuts). Eating too much of these foods, although they’re considered healthy, can cause weight gain. The trick is to still eat these foods, but in small amounts, always making sure you’re within your calorie goal.
Here is a list of “Healthy Culprits,” or foods that are high in both nutrients and calories.
- Avocados
- Coconut
- Full-fat dairy
- Dried fruit
- 100% juice and smoothies
- Nuts and nut butters
- Oats and granola
- Oils (even coconut oil)
- Olives
- Trail mix and bars
- Salad dressings
- Seeds (flax and chia included)
- Whole grains (pasta, rice, bread, crackers)
So while I love all the foods listed above, they can get the best of us if we’re not careful. That beautiful salad with avocados, nuts, seeds, dried fruit, and a raspberry vinaigrette is full of nutrients...but it’s also higher in calories than a Big Mac. So just like you would do with a tasty hamburger, adjust accordingly by eating fewer calories at other meals, then exercise a little extra!
Remember to enjoy your food—just not too much of it!
Megan Ostler MS, RDN
iFit Dietitian
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
