Seven seemingly “healthy” foods might be hindering your weight loss journey, according to experts.

Are your go-to healthy meals actually impeding your fitness progress? Foods often marketed as nutritious options might, in fact, be counterproductive to your weight loss goals, leading to unexpected setbacks. We consulted with nutritionist Sarah Garone, NDTR, CNC, to uncover common dietary misconceptions. Here are seven supposed “healthy” foods that may be holding back your weight loss efforts.

Garone advises caution with protein bars due to their caloric density. “Protein bars are frequently promoted as a beneficial diet addition, and their high protein content can indeed promote satiety,” she explains. “However, many are heavily processed and loaded with added sugars, resulting in significant calorie counts. If you’re reaching for a protein bar as a snack, it’s wise to check the calorie content. For weight loss purposes, it might exceed what you’d want in a snack.”

Protein Bars

She also points out the pitfalls of certain yogurts. “Yogurt is undeniably a nutritious option, rich in probiotics and quality protein. However, flavored versions with substantial added sugars are not ideal for weight loss. They are not only calorie-dense but can also spike your blood sugar, potentially leading to future cravings. It’s a prime example of a food where the nutrition label might challenge its perceived healthiness. Opt for yogurts with little to no added sugars.”

Flavored Yogurt

Garone warns that not all yogurts are created equal. “While yogurt is absolutely a healthy food—rife with gut-friendly probiotics and high-quality protein—flavored varieties with lots of added sugars aren’t a great go-to for weight loss. Besides being high in calories, they can elevate your blood sugar, prompting cravings down the line. This is another food whose nutrition label often debunks its health halo. Look for yogurt with minimal (or zero) added sugars.”

Trail Mix

How healthy is your trail mix? “There’s a big difference between a handful of nuts and a trail mix that’s mostly chocolate pieces and candied fruits,” Garone explains. “Choose wisely. Whereas eating plain or lightly sweetened nuts has been linked to weight loss, filling your snack bowl with ultra-sweet trail mix won’t have the same effects.”

Granola

Garone says to watch portion sizes on foods like granola, which are easy to overeat. “Granola is so strongly associated with health benefits that its name is synonymous with all things natural. Its whole grains can add satiating fiber to breakfast or snacks,” she says. “That said, granola can also be a sneaky source of fat and added sugars. Be sure to keep portions in check. A serving is often 1/3-1/2 cup—significantly less than the typical 1-cup serving of cereal.”

Smoothies

Your morning smoothie could be a calorie-bomb, Garone warns. “Done right, smoothies can be a great way to take in more fruits and veggies—a worthy goal for all of us. But they can also be a vehicle for high-calorie ingredients that add up quickly,” she explains. “And since drinking doesn’t offer the same satisfaction factor as chewing, you might not find smoothies as filling as solid foods. If you’re going to haul out the blender, go easy on high-calorie mix-ins like nut butters, honey, or coconut milk, focusing instead on mostly fruits and veggies.”6254a4d1642c605c54bf1cab17d50f1e

Fat-free Desserts

“Fat-free” doesn’t make a food weight loss-friendly, Garone says. “Though fat-free treats like brownies or ice cream may sound like a good idea for weight loss, removing fat from foods isn’t actually a helpful strategy. Often, when food manufacturers take out fat, they simply add sugars, fillers, or artificial ingredients—none of which will benefit your weight management goals. You’re better off eating a normal version of a dessert in a smaller portion.”

Dried Fruit

Dried fruit is much easier to overeat than regular fruit. “Because dried fruit has had its water content reduced, it’s higher in calories than fresh fruit (by weight),” Garone says. “So although dried fruit is rich in nutrients, it’s not the best choice for cutting back on calories. The water in fresh fruit, on the other hand, can add satiety and help promote smoother digestion. If you’re working toward weight loss, prioritize the fresh kind over dried—or simply use dried fruit in small quantities.”