Do you feel that you are eating the right food, but those stubborn kilos are still not coming? Perhaps you will be blinded by food with hidden calories.
“People often assume that if a food is healthy, it also contains few calories,” says Krista Maguire, RD, CSSD. “Certain trendy foods, however, have a health hall that overshadows their true energy content.”
Even if you have the best intentions to eat healthily, you could eat a lot of low -calorie food without knowing it. Here are a few common calorie coders and tips on how you can still enjoy it without going overboard.
1. Smoothies
Maximum 940 calories
“Smoothies sound like a great way to add some fruit to your diet, but they can be real calorie bombs if you are not careful,” says Bonnie Taub-Dix, MA, RDN, author of Read it before eating it: take label to the table. That’s because many of them are enriched with free syrups, sorbet and even straight table sugar.
Moreover, many smoothies purchased in the store are far too large (Jamba juice goes up to 28 oz for a large one!), Packing the equivalent of four to six portions of fruit. That is more than anyone in a meeting.
Slim it down: Make your own smoothie from a cup of fresh fruit, leaf -green vegetables and unsweetened chocolate or vanilla -amandel milk.
2. Nut butters
190 calories per 2 tablespoons
Chewing on some peanuts or almonds requires chewing seriously. Not so much for smooth, creamy nut butters.
“It takes much less time to put a spoon of nut butter in your mouth than to chew a small handful of nuts or peanuts,” says Maguire. “It’s easy to overdo it.”
Think about it: how often have you actually portioned how much PB goes on your toast? Many people just put it on until it looks good.
Slim it down: You don’t have to lose your favorite nut butter, but it helps to measure it. Think of one tablespoon of tablespoon for smoothies, yogurt or oatmeal and two for sandwiches.
3. Frozen Yogurt
222 calories per cup
It is possible to find some brands of frozen yogurt that are lower in calories, but other varieties provide almost as many calories as ice. Take, for example, most flavors on one pie: A cup of Froyo can give you up to 400 calories, and that does not include the colorful toppings that most people add.
Slim it down: Look for your own frozen dessert such as these homemade vanilla frozen yogurt. You arrange the ingredients And The calories. And if you go to a Froyo bar to make your own combinations, pay attention to the toppings you use. Although the base can be lighter in calories, chocolate flakes and gummy bears can quickly compensate for the difference.
4. Coffee drinks
Maximum 520 calories
If you are wary against calorie-rich food, it is easy to forget that drinks can also contribute to your daily calorie intake. Fancy Lattes and Coffee with Creamer are excellent examples.
“If your latte is made with full milk or coconut milk and syrupy sweeteners, it can contain it Hundreds of hundreds of hundreds and hundreds and hundreds and hundreds From extra hidden calories, “says Taub-Dix.” And that is before the whipped cream topping! “
Slim it down: Order a lean milk latte and sweeten it with a sprinkling cocoa powder or cinnamon. If regular coffee is your thing, try a dash of 2% milk instead of Creamer and save a few dozen calories. Or, if you try to nix the dairy products, opt for unsweetened almond milk, which is approximately 10 calories For a quarter cup.
5. Honey
64 calories per tablespoon
“Sometimes we forget that although honey offers natural sugar, it is still sugar,” says Maguire. In fact, this liquid sweetener contains a third more calories than regular table sugar. So you may think that you choose the healthier option, but in reality it still picks up the figures.
Slim it down: “The more sugar you use, the more you tend to desire it,” says Maguire. “Slowly cut back on the amount of honey that you use and over time your taste buds will wake up with the natural sweetness in food.”
You can also use sugar waps such as stevia or monk fruit, which do not contain calories or sugar.
6. Avocado
227 calories per avocado
Do you remember that we thought that fatty foods such as avocados were arriving? Now we know better. The truth is that a little slowly decorated fat can keep you full and satisfied, so you can generally eat less.
But the surgical word here is ‘small’. Spread a whole avocado on your toast and you almost pick up 21 grams of fat.
Slim it down: Try a quarter of an avocado for salads and a half for toast. You can prevent the leftovers from turning brown rub with the meat with lemon juiceThen wrap it firmly with plastic wrap before you put it in the fridge.
7. Cheese
75 Unpleasant 122 Calories per ounce
Whether you throw it in your omelette or lay in your sandwich, cheese seems a smart way to compress extra proteins. But it is also an easy way to quickly collect a surplus of calories.
Many types of cheese can be calorie-rich and a lot of fat, so it is not necessary to overdo it on the cheese-how good it also tastes.
Slim it down: Exchange a slice or wedge cheese for two tablespoons of grated cheese and cut calories with a considerable amount. By measuring it, you ensure that you are not too cheesy.
8. Seeds
43 Unpleasant 52 Calories per tablespoon
Whether they are hemp or flax or sunflower, seeds have a moment. However, if you already sprinkle them on your already caloric smoothie, you can add extra calories, which is easy to do when the seeds are so small!
They may look harmless, but they can pack a large punch with calories.
Slim it down: “Seeds are just an accessory,” says Maguire. “Instead of sprinkling them on your food, hand them out so that you know exactly how much you use.”
9. Dark chocolate
170 calories per ounce
What could be better than discovering it Your favorite treat is Good for you? Pure chocolate is full of antioxidants And it often contains a lower amount of sugar. OUNCE-For-essence, however, delivers about the same amount of calories as milk chocolate. So although it is a healthier option for a sweet treat, this does not mean that you can help a second (or third) without caloric consequences.
Slim it down: You can still get your dark chocolate fix – just do it in moderation. Avoid eating multiple chocolate features by melting one in the microwave and sprinkling over fresh berries. Sweet tooth satisfied!
10. Coconut oil
104 calories per tablespoon
‘Everyone goes crazy coconut without realizing it one lot From fat and calories for your diet, “says Taub-Dix. Like other cooking oils, coconut oil is usually fat, which produces about 13 grams of fat per tablespoon, making it one of the thickest and high -calorie foods.
But unlike other oils, almost all the fat in coconut oil is saturated. “Although there is currently a big debate or saturated fat is bad or not for you, there is certainly not much science that says it is good for you,” says Taub-Dix.
Slim it down: If you really enjoy the taste of coconut oil, add a dash of it at the end of the cooking process. Use a little avocado or olive oil to sautter, and then swirl in a teaspoon of coconut oil to taste for serving.
The collection meals
The fact that a food is ‘healthy’ does not mean that it automatically contains few calories. If you try to end your waist, pay attention to which food you actually eat and how much.
To prevent you from going overboard, pay attention to high-calorie add-ins in foods such as smoothies and froyo, and pay attention to serving sizes for smaller foods that are easy to eat too much, such as seeds and cheese.
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