One of the top misconceptions of people who are trying to lose fat is that all they need to worry about is eating healthy foods. This is a train of thought that can not only sabotage your fat loss, but end up packing on excess weight instead. Getting trapped in the “it’s diet” mind set has many people over eating and sometimes even getting further off course than when they started. But, better planing and education can put you right back on course.
A study at
found that people, who were consuming snacks that carried a low-fat label, ate 50% more calories than when they ate the regular versions. Cornell University
It is easy to think that you can have extra because it is low-fat, sugar-free or healthy. But the reality is that low-fat foods are usually higher in sugar, while sugar-free foods are higher in fat. Keep in mind that manufactures only put what you want to see on the front of the packaging. Turn the product over and read the label so you are not a victim of ignorance.
Some of this century’s most popular foods, which are paraded as healthy, are full of calories that consumers are not aware of. Sushi and salads are two diet friendly foods that often end up being diet disasters. The problem is we are told that these two are good, safe options to order out, that they are low in fat, and calories. But what they don’t tell us is that there is a whole world of sushi and salads and that only part of it is actually healthy.
When you think of sushi, generally, you think of steamed rice, lean seafood and veggies. But what you often get in those specialty rolls or tempura that has become so popular is fried fish, mayo-based sauce or even cheese. One shrimp tempura roll is 540 calories (the calorie equivalent of a quarter-pound burger). Stick to the sushi basics and pick ONE simple roll with tuna or another lean fish and pair it with miso soup, small seaweed salad and half a cup of edamame. All of these will offer your taste buds satisfaction, your stomach fulfillment and only adds up to around 450 calories.
Salads are tricky. 
There are so many versions and spin-offs that it is no wonder people are misguided! For example, one grilled vegetable and chicken salad from California Pizza Kitchen is loaded with 1,044 calories! Taco salads are just as high if not higher. But, a great way to reduce the amount of calories in taco salads (by 450+) is by using salsa as your dressing and skipping the sour cream and cheese all together.
Keep your salads basic. Include raw veggies and lots of them! Top it with lean protein, typical tuna or chicken salad is not lean. Use plain grilled chicken/fish, plain tuna or other lean meat. Keep your other add-ons to a minimum. Where salads get calorie expensive is when you start adding nuts, cheese, croutons, fruits and dressing. Just because a dressing is low fat does not mean it is low calorie. Just because it is reduced calorie, doesn’t mean it is low calorie. Stick with a light vinaigrette if you can, that way the fat content is generally from good fats and the sugars are typically low too.