Professor Franklin Joseph has warned that many ‘diet’ foods can actually sabotage your weight loss, leaving you feeling hungry and unsatisfied
Certain dietary choices might appear straightforward when packaging screams ‘sugar-free’ or fitness gurus constantly champion them. However, several supposedly healthy foods could be undermining your weight loss journey, warns Professor Franklin Joseph, who heads up Dr Frank’s Weight Loss Clinic.
The specialist explained: “People often assume that if something is marketed as low-fat, sugar-free, or natural, it must be good for weight loss. But in reality, many of these foods trigger hunger, cravings and overeating. If you’re constantly hungry on your diet, it’s a sign your body isn’t being fuelled properly.”
Sugar-free treats
Many dieters gravitate towards sugar-free or low-calorie nibbles when trying to shed pounds, reports Surrey Live. However, the artificial sweeteners lurking in these products can bamboozle your brain by delivering sweetness without the energy hit that typically comes with sugar.
Prof Joseph warned: “That can confuse your appetite signals, which can increase cravings and make you want to eat more.”
Blended fruit drinks
Fruit smoothies have become virtually interchangeable with dieting and wholesome living, yet the expert branded them a “fast track to hunger”. He elaborated: “Blending fruit strips away the fibre that slows digestion, meaning you get a blood sugar spike and crash – which leaves you reaching for snacks.”
Low-fat carbohydrates
This category encompasses foods like white toast or low-fat crackers that people nibble on throughout the day, believing they’re not adding to their calorie count. Yet these aren’t merely low-fat – they’re also lacking in fibre and protein, meaning they’ll do precious little to satisfy your appetite.
The professor warned against certain foods that are often mistaken for healthy choices, stating: “These are quickly digested, low in fibre and protein, and do little to keep you full. You burn through them quickly and end up hungrier than you were before.”
Nut butters
Prof Joseph highlighted the pitfalls of nut butters, saying: “Nut butters can be healthy in moderation, but they’re calorie-dense and very easy to overeat. People assume they’re filling because of the fat content, but without enough fibre or protein alongside, they often leave you wanting more.”
Granola and protein bars
He also took aim at granola and protein bars, which many fitness enthusiasts consume for muscle growth, labelling them as “glorified candy bars with a health halo”.
According to the professor, these bars are ultra-processed and can contain as much sugar as regular candy bars, not to mention high levels of saturated fats – all detrimental to health when consumed excessively. He also cautioned that too much protein can lead to health complications.
Rice cakes
On the topic of rice cakes, the expert remarked: “They’re marketed as a low-calorie snack, but they’re basically just refined carbs with very little nutritional value. They don’t fill you up, so you end up eating several and still feeling hungry.”
To promote weight loss, the expert advises opting for foods rich in fibre and lean protein that take longer to digest, thus keeping you satiated for extended periods. He recommended: “Things like lentils, oats, beans, Greek yoghurt and eggs keep you fuller for longer and help support steady fat loss.”