Eating right and still not losing weight?
Registered dietitian and nutritionist Ilana Muhlstein says the reason could be a gap between what we perceive as a healthy diet and one that supports weight loss.
Muhlstein told Fox News Digital this week, “There’s definitely a big difference between healthy and healthy for weight loss. I see so many people struggle with this.”
She notes that some foods that may tick the boxes for nutrition can cause weight gain, “which is not healthy for your overall body, especially if you have weight to lose.”
Muhlstein shares her list of six “healthy” items to cut out or cut back on if you’re trying to lose weight — granola, nut butters, sourdough bread, avocado, pesto and chia seed pudding.
Granola
Muhlstein calls out granola as the caloric equivalent of a “crushed-up cookie,” reporting that a single cup of the crunchy stuff can contain up to 600 calories.
She explains that while the oats in granola may seem like a healthy choice, they’re “usually being tossed with nut butter, oils, maple syrup, honey, thrown-in chocolate chips and coconut shavings.”
To wit, a nutrient profiling system from Tufts University once ranked ice cream as healthier than granola.
Courtney Smith, a registered dietitian, diabetes specialist and founder of the Keys to Nutrition, previously told The Post that granola is a “health halo,” meaning it is marketed as healthy but may do more harm than good.
She maintains, “Granola may seem like a healthy cereal option, but it contains a great deal of added sugar, which is used to form the clumps.”
Smith recommends eating calorically dense granola as a topping rather than by the bowlful.
Nut butters
While whole nuts contain protein, Muhlstein maintains that nut butter is “not a protein source.”
She advises dieters to add these butters to dressings, smoothies and stir-fries to boost flavor and deliver a dose of healthy fats but stop short of making them a main meal, “If you are trying to eat peanut butter for protein and you’re having a peanut butter and jelly sandwich, you are having a lot of calories, a lot of carbs … and very, very little protein overall.”
Peanut butter has historically been a bit polarizing. Some experts say it contains healthy fats that can support weight loss, while others claim the spread unwittingly contributes to weight gain.
If you’re dedicated to dipping, Smith tells The Post that full-fat versions of nut butters are better for the body than diet or reduced-fat options.
Sourdough bread
Sourdough bread, the carbohydrate star of COVID lockdowns, has lost some of its luster post-pandemic.
Muhlstein notes that while sourdough is fermented and has a lower glycemic index than other breads, it “still has calories” and is “still not cauliflower.”
She points to clients who bake a homemade loaf each week and eat every slice, “It’s really not working for their weight loss. But it’s the last thing they think is the problem because it’s been touted as such a healthy food.”
Avocado
Avocados are a bonafide superfood. Chock full of healthy fats and fiber, an avo a day has been linked to better sleep and improved cardiovascular function. However, Muhlstein says eating the good green stuff in excess can lead to weight gain.
“Most women only need about one avocado’s worth of fat a day,” Muhlstein told Fox News Digital.
She stresses that moderation is key when it comes to consumption, “I usually recommend about a quarter to a third of an avocado at a time.”
Pesto
According to Muhlstein, there’s a reason zookeepers recently named an overweight baby penguin Pesto. The basil-based sauce and spread are traditionally made with high-fat ingredients like olive oil, Parmesan cheese and pine nuts.
She shares, “When you have that dipped with your bread, and it becomes excessive, it is a very high-calorie condiment.”
For her healthier, at-home version, Muhlstein ups the basil content and swaps out the cheese and nuts for a combination of lemon juice, Greek yogurt and nutritional yeast.
“I know that sounds sacrilege to some chefs, but if you are really trying to get the flavor, there are ways to make a leaner pesto,” she explained.
Chia seed pudding
Known for their anti-inflammatory and digestion-supporting properties, chia seeds are high in soluble fiber and omega-3 fatty acids and are considered a holy seed among health nuts.
However, Muhlstein notes that the popular preparation of chia seed pudding often includes sweeteners like honey, maple syrup and coconut milk, making the treat high in calories, low in protein and more of a dessert than a healthy choice for a main course.
“Overall, it’s not the slimmest choice if you’re trying to drop pounds on the scale and maintain a leaner frame,” she told Fox News Digital.
