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Did you start a new diet or workout routine only to check the scale a month later and see that you haven’t lost any weight? Or worse yet, you’ve actually gained weight? There’s a really good chance that something in your diet is to blame.
A few years ago, I was running 3-4 times a week in addition to regular strength training and I wasn’t seeing the scale budge at all. It was only when I started counting macros that I realized just how many hidden calories I was consuming each day. Eating these foods in moderation in combination with swapping them for healthier options helped me lose pounds quicker, so now I want to share what I’ve learned with you.
This post is all about sneaky hidden calories that could be sabotaging your weight loss goals + some good tips for avoiding them!
10 Foods with Hidden Calories:
1. Olive Oil
A long time ago, I read somewhere that olive oil is a healthier option so I’ve always used it to cook my food. Well imagine my surprise when years later I actually read the nutrition label and realized that 1 teaspoon of olive oil contains 5 grams of fat. For reference, according to my macro count, I should be eating around 60 grams of fat per day. So one tiny teaspoon of oil was taking up nearly 10% of my allotted fat calories for the day. And let’s be real – I was using WAY more than a single tablespoon.
If you’re new to counting calories or macros, it’s so important to track what you’re using to cook your food. If you’re just pouring oil into the pan and eyeballing it, I guarantee you’re consuming way more fat calories than you should be. And those extra fat calories are what will keep you from losing weight. Thankfully, it’s a super easy fix. Just make sure you measure how much you’re using instead of blindly pouring and track it accordingly in your food log. If you stop reading this article now and only implement this strategy into your diet, I would bet you’ll see some downward movement on your scale number.
2. Fancy Coffee Drinks
Any other caffeine lovers out there? I am a frequent flier at Starbucks and a venti iced caramel macchiato was my go-to until I realized how much sugar was in it. 49 grams!! And the drink itself was a whopping 350 calories. Did you know that the American Heart Association recommends consuming only 36 grams of sugar a day? Oops. So needless to say, I’ve changed my Starbucks order to something a little bit healthier since then.
Starbucks publishes all of their nutrition information on the app, so I suggest taking a look at that before placing your next mobile pick-up order. But here are a few of my favorite healthy coffee hacks:
- Swap out syrups and flavorings for the zero-sugar options
- Change your milk from whole or 2% to skim or a non-dairy option like oat or almond milk
- Tell the barista to make your drink “skinny” – they will automatically sub out the flavor and milk options to the lowest calorie options for you
- If you’re ordering on the app, you can decrease the amount of pumps of syrup in your drink (and the syrup is where most of the sugar count comes from, so this hack saves a lot of calories!)
3. Alcohol
After completing my nightly marathon of getting both of my kids to bed, I often enjoy a nice glass of Pinot Noir. And I’m certainly not the kind of person who will say no to a spicy marg on the patio when it’s nice outside. Consuming alcohol in moderation is fine, but when you start drinking most days or drinking multiple drinks in one evening, the calories can really start to add up. For example, a glass of red wine is around 120 calories. Not too bad in the scheme of things. But let’s say you drink 3 glasses – that’s 360 calories, which is potentially a significant portion of your daily allotted calories.
A lot of people will track their macros but only include food in their log. They completely overlook drinks, which are often a large source of calories. It’s totally doable to include some alcohol in your diet, but I suggest planning to eat more low-calorie, but nutrient-dense foods on the days you’re planning to drink. That way you’ll have some extra calories to spend on drinks, but you won’t be starving and tempted to overeat at happy hour.
4. Condiments
I hate to be the one to tell you this if you don’t already know, but most of those delicious dipping sauces you’re using contain a lot of hidden calories. For example, I’m a huge fan of Chick-Fil-A’s Polynesian sauce and one tiny tub of it contains 110 calories and 6 grams of fat. Not a big deal if I only eat one, but that never happens. Those calories can add up quick if you’re not careful! Be especially careful about consuming any type of “aioli” in large quantities because these types of sauces usually contain mayonnaise which is really high in fat.
5. Processed Snacks
I’m an all day snacker and often find myself reaching for easy-to-grab, individually wrapped snacks like chips or pretzels. The issue with these is that they are often high in refined carbohydrates, added sugars, and unhealthy fats. Even “healthy” snacks like granola bars often contain a large amount of calories. There are two ways to combat this. First, try to choose snacks that aren’t processed – things like yogurt, veggies and hummus, or trail mix. Second, read nutrition labels closely. Keep an eye out for healthier snacks that have little to no added sugars and be wary of ingredients like high-fructose corn syrup or cane sugar, which can contain a lot of hidden calories.
6. Energy Drinks
Another sad one for all of my caffeine lovers. Most energy drinks have SO MANY hidden calories, and they’re almost always because of excessive amounts of added sugar. The added sugar contains a ton of hidden calories, plus consuming too much sugar has been shown to lead to weight gain, tooth decay, and an increased risk of chronic illnesses. The occasional consumption of energy drinks is unlikely to cause harm or significant weight gain, but it’s essential to consume them in moderation.
For sustained energy and alertness, it’s generally better to prioritize healthier options such as getting enough sleep, staying hydrated, and consuming balanced meals and snacks throughout the day. If you’re looking for a caffeine boost, alternatives like plain coffee or tea may be preferable due to their lower sugar content and fewer additives. Also, there are a lot of energy drinks on the market right now advertising as being “healthy,” but if I were you, I’d read the nutrition label closely. It’s likely that they still contain hidden calories somewhere.
7. Smoothies & Juice
Smoothies are another food that I always just assumed was healthy. And if you have trouble getting a lot of fruit in your diet, drinking a smoothie can be a great way to do it. But with that being said, store bought smoothies often contain a ton of other ingredients to make them taste better. Things like sweeteners, toppings, or nut butters are often added, all of which contain a large amount of calories. A better option would be to make your own smoothies at home if you can, and only add fruit and some kind of liquid. That way you’ll know there’s nothing hidden in there that could be sabotaging your weight loss efforts.
8. Salad Dressings
Salads can be super healthy, but not when you’re drenching each bite in dressing. In particular, creamy dressings like ranch, Caesar, and blue cheese contain a high amount of calories from added fats and sugars. Really, the creamier the dressing, the higher in calories it probably is. Even vinaigrettes can add up in calories if used excessively. Instead, opt for lighter dressings or try to use them sparingly. Another tip for takeout salads is to order your dressing on the side. That way you’re in control of how much goes on your salad instead of guessing about how much they put on it.
9. Sauces
Similar to salad dressing, the creamier the sauce, the more likely it is to contain a large amount of calories from fat and sugar. For example, alfredo sauce is made with heavy cream, butter, and Parmesan cheese, making it super rich in calories and saturated fat. A small serving of Alfredo sauce can contain a significant amount of calories, especially when served over pasta or other high-calorie dishes. So again, it’s important to check your labels closely for nutrition information and consume everything in moderation. Also be sure to record the correct amount of sauce used if you’re using an app or food log to track your macros.
10. Nuts
Maybe it’s just me, but I’ve always associated nuts with being healthy. And it’s true, to some extent. They are nutrient-dense and packed with healthy fats, protein, fiber, and vitamins, all of which are important for a well-rounded diet. Nuts have even been shown to improve heart health and decrease blood pressure and cholesterol levels. So yes, you should include nuts in your diet. The issue is that nuts are calorie dense. A quarter of a cup of almonds contains 160 calories, which is significant, especially if you’re eating more than a single serving at a time.
This article was all about hidden calories you might be consuming that could be keeping you from achieving your goal weight. I hope you found it helpful!
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