Countless diet-geared foods are available to weight loss-seeking consumers. Products that promise weight loss simply through their consumption may seem appealing. Their claims, however, aren't typically legitimate. The American Dietetic Association recommends a balanced diet based on healthy foods, including fruits and vegetables, lean protein sources, complex carbohydrates and healthy fats, for lasting weight loss success. If you're unsure whether a particular food or product suits your weight and wellness goals, seek guidance from a professional.
Low-Energy Foods
Low-energy foods are low-calorie foods considered "free" foods by numerous weight loss diets, meaning you can eat plentiful amounts without fear of weight gain. According to research published in "Obesity" in 2007, these foods may actually work against your efforts. In the study, researchers at the University of Alberta analyzed the eating habits of rats. Rats fed low-energy diet foods, such as sugar-free gelatin, were more prone to overeating other foods afterward than other rats. The researchers concluded that the taste of low-calorie foods may alter dieters behaviors and physiology and lead to weight gain. In other words, low-calorie diet foods may increase your appetite. Examples of low-energy foods that may cause similar effects include sugar-free gelatin, sugar-free Popsicles, diet soft drinks and rice cakes.
Protein Shakes
Numerous protein shakes are touted as weight loss remedies. You may replace one or two meals with the shakes to reduce your calorie intake, consume the shakes in addition to other foods or drink low-carb protein shakes while following a carbohydrate-restricted diet plan. While the shakes may help you lose weight if you're able to consume fewer overall calories, they may not keep you as satiated as balanced, nutritious meals. This can lead to feelings of deprivation, increased food cravings and overeating. Protein shakes are not "magic bullets" for weight loss, according to Mayo Clinic dietitian Katherine Zeratsky, who explains that the shakes can make weight loss more challenging by simply adding calories to your current diet. Liquid meals are typically not as emotionally or physically satisfying as solid foods.
Fat-Free Diet Foods
Naturally fat-free foods, such as fruits and vegetables, are packed with nutrients. This is not often the case, however, with commercially prepared fat-free diet foods. While managing your weight, fat-free ice cream, cookies, granola bars and cereals may seem appealing, particularly if you're cutting back on some of your favorite foods. Fat-free does not mean calorie-free, according to the Weigh-control Information Network. In many cases, the fat normally present in ice cream and cookies are replaced with sugar, which has zero fat content but adds empty calories--- calories without nutrients --- to your diet. These foods can also disrupt your blood sugar levels and increase food cravings. The label "fat-free" may also provide the impression that you can eat larger portions of the food without gaining weight. Examples of fat-free foods that may contribute to weight gain include fat-free candies, chocolate bars, cookies, granola bars, sweetened cereals, rice cakes, ice cream, fat-free salad dressing and frozen yogurt.
References
- "Obesity"; Overeating by Young Obesity-prone and Lean Rats Caused by Tastes Associated With Low Energy Foods; W. David Pierce et al.; 2007
- Mayo Clinic: Protein Shakes: Good for Weight Loss?
- Weight-control Information Network: Weight Loss and Nutrition Myths
- American Dietetic Association: Back to Basics Weight Loss
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