Can diet foods make me fat ? Part II.

Superfoods have become part of our everyday vocabulary with chia seeds and spirulina as common in supermarkets as digestive biscuits.

However, despite a loyal following from health bloggers and A-listers alike, not all these healthy eating rituals are as 'super' for us as they might have you believe.

Although, in the right doses, there's no doubt that some of these foods can contribute to a healthier lifestyle, if eaten in excess they could actually hinder your diet and prevent you from losing weight.

From sugar loaded green juices to the seeds that cause poor indigestion, we reveal the not-so-super superfoods.

The TRUTH behind 10 health food fads

 (and what you really should be doing to lose weight)

1. Raw doesn’t necessarily mean good for weight loss

While being a far better alternative when it comes to sweet treats, things like cashew butter, dates and avocados contain plenty of calories. 

For example, if you are trying to slim down, you might think a raw chocolate brownie is a healthy alternative to your normal chocolaty treat. 

But it is not likely to have many fewer calories than a normal brownie - they both contain around 180 calories for a small brownie. 

So despite a heightened nutritional value - a raw brownie is full of healthy fats for example- scoffing down four raw brownies because you are under the illusion they are lower calorie will likely put asunder any weight loss.

2. Spiralising can cause snacking

Spiralising is very popular, and rightly so – and obviously a great way to include more veg in your diet. But some people use it to produce super-low calorie meals with no added protein, which may leave you hungry and reaching for unplanned snacks later in the day.

3. Beware the juice! 

Although juices are a great way of incorporating more fruit and vegetables into your diet– many contain plenty of sugar.  

By all means drink them, but in a smart way. They are a great way to refuel after a work out, but chugging back three a day which contain things like cashew nuts and banana could spell disaster on the weight-loss front.

Vegetables are far lower in sugar than fruit so try to ensure your juice is at least half veggie. 

Smoothies and juices are great in moderation for helping towards your 5-a-day – just ensure the recipe you’re following uses the edible pulp of fruits and vegetables so that you retain the fibre and watch out for added high-calorie ingredients.

4. Watch out for too many good fats 

Healthy fats are all the rage at the moment – and rightly so. 

They are essential for everything from proper cell function, to a speedy metabolism and even good hair, skin and nails.

However, if all the clean-eating gurus have you believing you can eat an avocado a day, you should rethink. Chia seeds, avocado, nuts etc contain a lot of calories. An average avocado weighing 200g contains more than 300 calories. 

That is fine as the main component of a meal, or if you are adding a quarter of one to your chicken salad - but when you start adding an entire 'smashed avo' to your eggs on toast as a cheeky treat nearly everyday, it could end up a skinny jeans disaster.

5. Gluten-free doesn't mean calorie free  

The craze for gluten-free foods has been on the rise, however it could have a negative impact on your weight loss.

Many people think that just because something is gluten free, it is good for us. This is not strictly true. Eating a gluten-free diet may be very important for some people but it doesn't mean that you should ignore the ingredients.

Check the list of ingredients as your food may still have a high sugar content.

6. Coconut water's hidden sugar

Coconut water has become Britain’s fastest-growing soft drink. It’s made by extracting the fluid inside unripe green coconuts. 

The drink is said to be high in potassium and magnesium. These minerals are depleted after exercise, so coconut water is often sold as a post-workout drink.

However, While coconut water is relatively low in calories (around 20kcal per 100ml), most of these come from naturally occurring sugar. One 330ml serving contains three teaspoons of sugar, half your recommended daily allowance.

Also, a 2012 study concluded there was little difference between water, coconut water and sports drinks in promoting rehydration after exercise.

7. Chia seed surprise

Chia seeds - another celebrity favourite - can cause gut problems.

Although high in protein and omega-3, they swell up to a gelatinous mass in the stomach.

While this may help curb the appetite, they are also high in phytates - antioxidant compounds that have the potential to inhibit the absorption of certain mineral, so should only be eaten in small amounts.

8. Sushi isn't always the light option 

Celebrities haven't been shy about their love of sushi and are often photographed at smart Japanese restaurants. 

Although some sushi can be good for you a lot of it can contain high amounts of carbohydrates with very little protein, which can leave you hungry and craving more food.

The type of rice used in the maki (rolls) and nigiri (little blocks with fish on the top) is white short grain rice, which can spike blood sugar levels. It is also very salty. Avoid tempura which is fried in vegetable oil and don't have too much super-salty soy sauce.

To have a healthier sushi, stick to sashimi - the raw fish served without rice - and go for brown rice when it's an option. 

9. Tofu trickery

Tofu is an excellent diet staple. It is packed with calcium, protein and iron and contains just 94 calories per half cup making it a great alternative for fattier meats.

However, tofu's absorbent texture means it takes on the flavour of the sauces you cook it with. If you choose to fry it the little spongy squares soak plenty of the calorific oil that they immediately negate the low-calorie content. So be aware of exactly what you are eating - and if you are at home, you are best to bake it in the oven in a little (non-oily)  marinade, rather than frying it. 

10. Popcorn can be fattening

Popcorn can be a great afternoon pick-me-up as it helps to fill you up and the steady-release glucose energy will keep you going until your next meal.

Plain is the healthiest option but can be a little bland, try a sprinkle of paprika for a savoury hit or cinnamon for a sweet treat. Keep the caramel-coated stuff for an occasional treat.

One important suggestion:

Don’t eat while you’re distracted. Research has found eating while reading, watching TV or looking at a computer not only means you eat more at that meal but you’re also more likely to snack later as your brain hasn’t logged what you’ve eaten.

Think Smart

Eat and Lose Weight