It’s no secret that pizza make you porky, but here are the unassuming foods making you fatter. Here’s how you can replace them with smarter alternatives because when it comes to getting lean ignorance is never bliss.
CEREAL
While it may be a popular choice in Australia, many of the options that advertise themselves as “healthier” due to the inclusion of fruit or fibre, are unfortunately still loaded with sugar. In fact, a typical bowl of sugary cereal can contain up to 20% of your recommended daily intake of sugar. Sugary cereals are not only high in sugar but also lack in essential nutrients and fibre. This can lead to a quick burst of energy followed by a rapid decline, causing you to feel fatigued and hungry soon after. Eating sugary cereals for breakfast can also set you up for a cycle of sugar cravings throughout the day, making it harder to make healthy food choices.
Solution: Avoid it altogether
BROWN BREAD
The glycaemic index measures how quickly a food raises blood sugar levels. High GI foods like white bread cause a quick spike in blood sugar levels, leading to a rapid drop, making us feel hungry again soon after. Brown bread, which is often marketed as a healthier alternative to white bread, is unfortunately not much better. Despite being made with whole grains, the refining process used to make brown bread still results in a high GI score. This means that consuming brown bread can still lead to a spike in blood sugar levels and a subsequent drop, leading to feelings of hunger and cravings for unhealthy foods.
Solution: Instead, eat whole grain bread, like Burgen Traditional Rye or Helga’s Ancient Grains with Quinoa.
RED WINE
Red wine has been seen as a good guy in the health world, touted for its potential health benefits, including reducing the risk of cardiovascular disease and improving muscle endurance. However, it’s important to remember that moderation is key. Consuming more than a single glass of wine a day can quickly negate these benefits and have a significant impact on your weight loss efforts. One. Single Glass. Not between three and five while making dinner. You know that wine adds empty calories to your diet, contributing to weight gain. Alcoholic beverages like wine also tend to stimulate the appetite, making it more difficult to resist unhealthy food choices.
Solution: ONE glass a day, max. ONE.
YOGHURT
Yoghurt is often portrayed as a nutritious and healthy food, but it’s important to be aware of the hidden sugar content in many varieties. Despite the presence of fruit in some yoghurts, they can still contain high amounts of added sugars that can have serious implications for your health. This added sugar can cause spikes in blood sugar levels, leading to feelings of fatigue and hunger soon after. It’s crucial to choose yoghurts with low sugar content and to read the nutrition labels carefully
Solution: Greek yoghurt, meanwhile, contains half the sugar and twice the protein of regular yoghurt. Add fruity bits yourself to fight the fat.
ENERGY DRINKS
Drinks like Lucozade have their place – specifically when you’re an hour or more into a run – but otherwise they add useless carbs. Supposed “energy drinks” like Monster are widely consumed for their perceived ability to provide a quick boost of energy and improve mental alertness. However, it’s important to understand the hidden dangers of these drinks. Many energy drinks contain high amounts of sugar and caffeine, which can have negative effects on your health
Solution: For a boost, have a cup of green tea, which contains caffeine and recovery-enhancing polyphenols.
COFFEE
Coffee, particularly indulgent lattes, is often consumed for the energy boost provided by caffeine. While caffeine can help improve mental alertness and increase energy levels, it’s important to be mindful of the additional ingredients added to your coffee.
Milky coffee drinks that contain sugar and cream can actually hinder your weight loss and overall health efforts. The high sugar content in these lattes can cause spikes in blood sugar levels, leading to a rapid crash in energy levels and exacerbating feelings of fatigue, irritability, and hunger.
Solution: Stick to a milk-free Americano, ideally an hour before the gym so you’re converting those calories to gains.
SMOOTHIES
When something says it contains the juice of five oranges this might sound like a good thing, but that’s an awful lot of sugar to process. Smoothies are often touted as a healthy and convenient option for breakfast or a snack. However, it’s important to understand the hidden dangers in many store-bought and commercially prepared smoothies. These drinks can contain high amounts of sugar, added syrups, and artificial ingredients that can have negative impacts on your health.
Solution: To keep your blood sugar steady, opt for a vegetable-rich beverage instead, such as Vegesentials Celery, Apple, Kale and Kiwi juice.
MARGARINE
Margarine is often marketed as a healthy alternative to butter, but it’s important to understand that it’s one of the worst offenders when it comes to trans fats. Trans fats are unhealthy fats that can have negative impacts on your heart health and overall well-being and make you fatter.
Studies have shown that consuming large amounts of trans fats can increase your risk of heart disease, stroke, and other chronic health conditions. Additionally, many margarine products contain artificial ingredients, preservatives, and added sugars that can negatively impact your health.
Solution: For maximum nutrients, buy butter from grass-fed cows, such as Kerrygold Pure Irish Butter. Spread it lightly or use avocado instead for maximum health benefits.