In our daily lives, we all know that we should limit the intake of junk food such as hamburgers, fries, and candy. These junk foods are high in "empty calories" - high in calories, low in fiber, minerals, and vitamins. Consuming large amounts of junk food can lead to obesity, dietary imbalance, and a range of cardiovascular diseases. However, if you are trying to lose weight, you may also need to pay attention to some healthy foods that are not low in calories. While moderate consumption of these foods has many benefits, during a weight loss period, you must control the "amount" well, otherwise you may be shooting yourself in the foot!
Which healthy foods should not be eaten in excess
High-sugar fruits
Fruits have long been considered a holy grail for weight loss, and there is even a popular "fruit diet" weight loss trend. However, many fruits (such as bananas, red dates, and coconuts) are high in sugar (mostly fructose). Consuming a large amount of high-sugar fruits in a short period of time can cause your blood sugar to skyrocket and be converted into fat.
Yogurt
Yogurt is a representative of healthy foods, as it is rich in protein and probiotics, which can improve gut health. However, if you carefully examine the nutritional composition of yogurts in supermarkets, you will find that most of them are primarily composed of sugar (typically containing more than 10g of sugar per 100g of yogurt), while protein content is minimal (only 3g per 100g). This is comparable to the sugar content in carbonated drinks, which is around 12g per 100g.
In addition, there are various types and brands of yogurt, and there are differences in nutritional composition. It is recommended to check the nutrition label when purchasing yogurt and include the calories of the yogurt in your overall diet plan!
Whole wheat bread
Whole wheat foods are characterized by high fiber and low glycemic index (GI), which can be slowly absorbed and stabilize blood sugar levels. They also have a low energy density, making it difficult for the body to store fat. Therefore, many fitness enthusiasts choose whole wheat bread as their main source of energy. However, just like yogurt, we still need to consider the ingredients of commercially available "whole wheat bread". Real whole wheat bread usually has a rough texture, but in order to improve texture and appearance, many manufacturers add additional ingredients. So when choosing, you still need to look at the ingredients list, as some so-called whole wheat bread may contain refined flour!
Nuts
There are many types of nuts, including hazelnuts, walnuts, cashews, peanuts, and more. Nuts are truly healthy foods, as they are rich in unsaturated fatty acids which are beneficial for heart health. However, we cannot ignore the fact that nuts are also high in fat (each gram of fat provides 9 calories). Consuming a large amount of nuts, combined with daily calorie intake, can easily exceed your calorie limit. Therefore, during a weight loss period, it is recommended to include the calories from nuts and other snacks in your overall calorie intake plan!
Avocado
Avocado has been popular in the fitness community because it contains a large amount of unsaturated fatty acids, vitamins, and minerals. However, its calorie content should not be underestimated! Let's take a look at the nutritional composition of avocados: every 100 grams of raw avocado contains 2 grams of protein, 15.3 grams of fat (most of which are unsaturated fatty acids), and 7.4 grams of carbohydrates, providing about 175 calories. Avocado can be consumed during a weight loss period, but if your diet plan requires strict calorie control, it is recommended to consume it in moderation.
Olive oil
Olive oil is rich in unsaturated fatty acids and has certain health benefits. However, it is still an edible oil and has a high calorie content. Whether you drink it directly or use it for cooking, you may unknowingly consume a lot of calories. Just one tablespoon of olive oil can provide about 100 calories, so during a weight loss period, it is important to monitor your consumption of olive oil.
The concepts of health and weight loss are often confusing. During a weight loss period, a calorie deficit is necessary, and we also need to consider the calorie content of healthy foods in our diet plan. If we are not careful and do not control the "amount" properly, our weight loss efforts may be greatly reduced!
