A registered nutritionist has shed light on five food items that she believes are not the best for those aiming to shed some pounds – and a few may catch you off guard.
Dr. Rachel Paul, who earned her PhD in nutrition and behaviour change from Columbia University, uses her social media reach to share weight loss tips and nutritional guidance, as well as sharing recipes for healthy meals. Taking to Instagram, Dr. Paul listed six foods that she would avoid eating when pursuing weight loss.
The list includes fat free cheese, protein powders, protein bars, frozen meals, lean meats and rice cakes. She elaborates on why these foods might be counterproductive to weight loss efforts and suggests better alternatives.
1. Fat-free cheese
Beginning with fat free cheese, Dr. Paul advises: “The best foods for weight loss are also the best for overall health. I recommend choosing whole, natural foods over processed or altered versions.”
She clarifies the significance of fat in dairy: “For example, cheese and dairy products are originally made with fat for a reason – the fat contains many essential nutrients. Plus, eating full-fat foods can help you feel more satisfied, making it easier to maintain a balanced diet.” Instead of reaching for fat-free options, she encourages indulging in full fat cheese.
2. Protein products
Protein powders are a popular choice for many seeking to enhance their dietary intake, but Dr. Paul has shed light on why they may not be as beneficial as we think. She explained that if you’re puzzled as to why adding a scoop of protein powder to your porridge doesn’t satiate you in the same way a plate of scrambled eggs with cheese does, it’s not you – it’s the powder.
Dr. Paul elaborated that protein powders are “refined and designed to be quickly absorbed by your body”, meaning they don’t offer the extended digestion or satisfaction that whole complete protein foods (like eggs and cheese) do.
Similarly, protein bars are convenient but not as beneficial as whole foods. Dr. Paul pointed out: “Protein from whole foods like chicken or beef is highly bioavailable, meaning your body absorbs and uses it more efficiently for growth and repair.”
She used eggs as an illustration, describing them as a “perfect protein” with a biological value of 100. In contrast, she pointed out that protein bars “often use processes or lower-quality proteins, which can reduce absorption and effectiveness – meaning you’re not even absorbing all the protein the bar says it contains.”
3. Certain frozen meals
Frozen meals can be a convenient choice when cooking feels like a chore – and Dr Paul admits there are “a lot of great frozen meals and foods.” However, she warns that many of the “carb-heavy frozen meals are low protein, low fat and low calorie, meaning you’re getting a big dose of carbohydrates that’s going to spike and crash your blood sugar”.
She also highlights that this could leave you feeling hungrier than before you started eating your meal. For a healthier frozen meal option, Dr Paul suggests trying frozen burger patties, frozen broccoli and stir frying your food in high-quality avocado oil for fats.
4. Lean meat
The notion that lean meat should be the go-to for dieters or those aiming to lose weight is widespread. However, the expert nutritionist has shed light on why relying solely on lean meat might not be beneficial.
She remarked: “There absolutely is a place in the diet for boneless, skinless chicken breast – but generally I recommend meats with fat since the fat is where many of the nutrients live. And when we eat more nutrient dense, higher fat foods – we’re more satisfied and have overall better health.”
Dr Paul advocates for a diverse range of proteins which include fats, offering up examples such as ground beef, eggs, and salmon with the skin on. She specifically cautions against using rice cakes alone for weight loss.
5. High carb snacks
Her views extended to high carbohydrate snacks, where she cautioned: “I’m not saying rice cakes or another high carb food is ‘bad’ but I don’t recommend eating these foods on their own. Rice cakes, pretzels, crackers etc are high carb, low protein/fat foods so they will spike and drop your blood sugar and not keep you full for any substantial amount of time.”
Instead, Dr Paul recommends combining high-carb foods like rice cakes with a source of protein and/or fat such as peanut butter, cheese, or turkey.
The NHS has also provided guidance on healthy eating for those aiming to lose weight. This includes consistently incorporating protein-rich foods such as beans, pulses, fish, eggs or meat into your diet and opting for wholegrain versions of carbohydrates where possible.
For more detailed information, visit their official website or consult a doctor if you’re considering making alterations to your dietary habits.