Losing belly fat is one of the most common goals when you start going to the gym. However, despite what many people believe, you don’t only have to eat healthy to achieve it, but there are small foods that can make the process much harder without you noticing, since, as many people don’t know, they are full of calories. The dietitian María Casas has pointed this out in one of her YouTube videos: nuts.
Although she clarifies that eaten raw or toasted they are an excellent option for health, their high calorie content makes them a food to handle with care. “In a simple handful you can be ingesting 200 to 300 calories without realizing it.” warns the expert. This happens because they are small and not very satiating, which often leads to wanting to have more or finding it hard to stop eating. But does this mean you should stop eating them? No, you would simply have to portion out the serving instead of eating straight from the bag to avoid overeating. However, nuts are not the only ones that can affect your fat-loss process; the expert has highlighted several others.
The 9 foods that sabotage your weight loss
1. Fried foods
The issue here isn’t the food itself, but the oil, which multiplies calories without filling you up any more. Casas offers a graphic example: 100 grams of French fries take up far less space in the stomach than 100 grams of boiled potatoes, yet they provide a lot more energy. Therefore, to move toward a much healthier version, Casas recommends starting to cook them in the oven or in an air fryer.
2. Processed meats
Chorizo, fuet, or sausages are high in saturated fats and dangerous because they “eat themselves”—they disappear quickly. According to the expert, these are a great risk since they’re easy to find and are often consumed during dinners, lunches, etc. These are full of calories and have a substantial impact on the fat-loss process, which is why the expert recommends replacing them with cooked ham or turkey/chicken breast with more than 90% meat, or vegetable sausages based on soy.
3. Chocolates
Casas explains that chocolates such as bonbons or even spreadable creams cause us to eat not from real hunger, but from the sensation that sugar and fat provide. The best approach is to avoid them, but if you still want to indulge in a chocolate treat, the best option is dark chocolate or chocolate without added sugars. Even so you must be careful, as the expert notes you should define the portion before you eat it and not trust yourself: “Don’t bring the entire bar to the table, as that’s where the real danger lies.” Aim for about one to two ounces.
4. Sweets
María Casas states that breads and cookies reduce our self-control. And this also applies to homemade desserts, which, despite being handcrafted, can still be just as risky. Therefore, if you truly want to be able to enjoy desserts without worrying about added calories, María recommends fitness options that are focused on being low in calories and that use sweeteners or lighter flours.
5. Alcohol
Besides providing seven empty calories per gram, alcohol is toxic to the body. When you drink, your liver focuses exclusively on eliminating it, which means “fat oxidation is temporarily halted”. All the fat you eat at that moment will be stored. That’s why the expert offers a clear alternative: non-alcoholic beer.
6. Sugary beverages
Traditional sodas, juices, or coffees loaded with syrups trigger a blood sugar spike. When this sugar drops suddenly, you feel extreme hunger, leading to late-night grazing. You can add up to 500 calories per day without realizing it. The expert’s simple solution: instead of juices, eat whole fruit, order black coffee, and choose zero versions of soft drinks.
7. Olive oil
Extra virgin olive oil is very good for health, but it has nine calories per gram. A single large tablespoon adds 180 calories and most people pour a splash by eye. To keep it under tighter control, the expert recommends cooking with olive oil spray.
8. Sauces
It’s very common to prepare a healthy salad and, being dry, add Caesar dressing or mayonnaise. While very common, this turns what started as a healthy meal into one full of calories. That’s why the expert suggests replacing such sauces with homemade options based on natural Greek yogurt or 0% fat whipped cheese, which provide protein with hardly any fat.
9. Protein snacks
Just because a product carries the label “high in protein” doesn’t automatically make it a weight-loss aid. Protein bars often contain a lot of calories, precisely to support muscle mass gain. For this reason the expert recommends opting for simpler, more ordinary snacks, such as fruit or pickles, etc.
The expert concludes by warning that: “To lose belly fat you don’t need to eliminate foods; you need to create a caloric deficit.”
