For those who are trying to lose some extra pounds, the internet is bursting with a flurry of ideas that can almost seem overwhelming. One of the central tenets of such a journey is making sure you have a healthy, well-balanced diet as part of your lifestyle.
However, a prominent weight loss doctor has warned that five seemingly nutritious foods are secretly undermining your dieting efforts, despite their healthy reputation.
Consultant physician and head of Dr Frank's Weight Loss Clinic, Professor Franklin Joseph, has issued a stark warning that five common kitchen staples are "cleverly disguised as smart diet choices" but actually trigger increased cravings.
"These are foods that look healthy, sound healthy and are often marketed as smart choices," he said. "But they're misleading, and they often make people hungrier, more tired or more likely to overeat."
Fruit juices are often dubbed a healthy alternative to fizzy drinks, but this might not be the case
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The foods range from breakfast favourites to popular snacks that are often marketed as sensible options for those who are keen to adopt a healthy lifestyle and drop calorie-packed treats.
Fruit juice tops the list as "one of the fastest ways to spike your blood sugar," according to Professor Joseph. "You strip away all the fibre from the fruit and end up drinking pure sugar. Even so-called 'no added sugar' juice can have the same effect as a fizzy drink."
Protein granola presents similar problems despite its wholesome image. "It sounds like a great option, but most of these are loaded with sugar, seed oils and empty calories. Just because it says 'protein' doesn't make it good for weight loss," the expert physician added.
Dried fruit rounds out this trio of troublesome foods. "A handful of raisins has the same sugar hit as a handful of sweets. The portion sizes are tiny, but the calorie load is massive. It's far better to have fresh fruit, which fills you up," Prof Joseph explained.
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Rice cakes, despite their reputation as a diet staple, fail to provide lasting satisfaction. "They're low-calorie, but they do nothing for satiety. People eat them thinking they're being 'good' - then they're starving an hour later. It's a false economy."
Low-fat flavoured yoghurt completes the list. The expert said: "They're marketed as a healthy snack, but they're basically dessert. Most are full of sugar or artificial sweeteners that mess with your hunger signals.
"You're far better off with plain Greek yoghurt and some berries."
The doctor warned that granola can be 'loaded with sugar, seed oils and empty calories'
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For sustainable slimming, Professor Joseph advocates for a fundamentally different approach to stocking one's kitchen, prioritising ingredients that provide sustained energy and satisfaction.
"I focus on foods that give you energy, keep you full and support your metabolism. That means lentils, beans, oats, veggies, eggs, lean fish and some fruit. If a food makes you hungrier or leaves you tired, it doesn't belong in your house," he explained.
The physician stressed that weight management isn't about deprivation. "Weight loss isn't about restriction. It's about choosing the foods that actually help you feel good and stay consistent," the expert concluded.