7 “Diet” Foods That Kill Your Results (Sabotaging Your Efforts)

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Trust me, I get it – dieting can be complicated!

You have a mental laundry list of what you can and cannot eat.

You’ve stock piled your produce drawer with fruits and vegetables, your pantry is stocked with healthy snacks.

All the ingredients to prepare healthy meals for the week.

You’ve even printed out Cosmos latest article of the “Top 50 Weight Loss Foods.”

It sounds like you’re set up for success, right? Not so fast.

Have you ever struggled to lose weight despite how strictly you’re following the healthy guidelines?

Well, maybe the problem isn’t that you’re falling off your regime, perhaps the problem is you have foods included that are guaranteed to sabotage your diet.

Here is a list of some (of the many!) sneaky foods that you may not even know are holding you back from the results you deserve.

1. Protein Bars

Boy, oh boy. Protein bars.

protein bars for weight loss

They seem like such an easy solution, don’t they?

A grab-and-go meal chock full of protein and other healthy nutrients to help fuel your day.

Yes, adding more protein to your diet is an excellent way to curb appetite and achieve weight loss.

But make sure you’re looking closely – you might be surprised to see what’s inside that little bar of deliciousness.

Sugar, high-calories and more sugar.

Most bars contain well over 15g per serving with some having up to 45g per bar. They’re basically a glorified chocolate bar.


The simplest alternative, make your own.

There are so many easy to follow recipes on the internet that give you high-protein bars with limited sugars and almost all of them are no-bake!

Yielding about 8 – 10 servings per recipe, this also helps save you money!

Now it’s important to remember; not all protein bars are created equal! Here are some good options if you are trying to skip playing chef.

NuGo Slim Chocolate Mint:

  • 18 grams protein
  • 6 grams fiber
  • 3 grams sugar

RXBAR Chocolate Coconut: Now the sugar content is a little high here, but the reasoning is that this is made from 100% whole foods, including dates which are high in natural sugars.

  • 12 grams protein
  • 6 grams fiber
  • 12 grams sugar

Primal Kitchen Lemon Chia

  • 14 grams protein
  • 6 grams fiber
  • 5 grams sugar
2. Fruit Flavored Yogurt + Premade Parfaits

Sugar, sugar and more sugar.

A common trend that shows no sign of slowing down.

Yogurt that is fruit flavored or contains “fruit pieces” typically include 18+ grams of sugar per serving and those that claim to be sugar-free are filled with harmful artificial sweeteners and chemicals.

Also, those parfaits you can buy at supermarkets are great at sneaking in extra sugar and calories.

This is because they’re typically made with sweetened vanilla yogurt, honey drenched granola and syrupy fruits.


Buy yourself some plain Greek yogurt and add your own toppings!

Ideas include; homemade granola, fresh berries, slivered almonds and unsweetened coconut.

This can also be meal prepped ahead of time for quick grab-and-go breakfasts for the week!

3. Fruit Juices

Even 100% juices can cause your blood sugar to go crazy.

When fruits are juiced, all the fiber is removed so there is no “protection” against your blood sugar spikes.

They are also quickly digested which means we get hungry faster.


  • Blend or eat your fruits instead! By tossing a whole apple into a blender or consuming the fruit itself, you are able to benefit from the fiber that makes up the flesh and skin.
  • Drink water with fruit infusions. Super easy! Just take a glass of water and toss in your favorite berries or citrus fruit. All the flavor without all the sugar. It’s a win, win.
4. Rice Cakes

Low calorie and crunchy snack, seems like a great choice.

Unfortunately, these little disks of wonder will most likely send your blood sugar into a tailspin.

A terrible occurrence for weight loss and overall health.

To put this into perspective, rice cakes have an average glycemic index rating between 80 – 92.

Pure glucose has a rating of 100.

Besides, this snack gives your body a whole lot of nothing in terms of nutrition. No fat, no fiber, minimal minerals and 1 – 2 grams of protein if you’re lucky.


1 Slice of 100% Whole Grain Toast or Udi’s Gluten Free Bread with 1 tbs. Nut Butter

  • 290 calories
  • 14 grams protein
  • 9 grams fiber

1 Ounce Serving of Almonds and an Apple

  • 280 Calories
  • 8 grams protein
  • 10.3 grams fiber
5. Energy Drinks

Don’t let the flashy marketing lose sight of what is actually inside of these things.

No matter how much of a “metabolism boosting,” “energy increasing,” or “natural buzz” effect it promises.

They are nothing worth consuming.

In fact, there is a number of health risks associated with drinking energy drinks including, allergic reactions, jitters, high blood pressure and insomnia [1].

Here’s the average nutritional breakdown of a commercial energy drink:

  • 100 – 300 calories
  • 0 – 1 grams protein
  • 0 grams fiber
  • 21 – 42 grams sugar

In addition to a number of other sketchy ingredients and stimulants (most of which have NOT been approved by the FDA) including Carnitine, Taurine, Super Citramax and Glucuronolactone.



To be honest, most energy drinks don’t offer us any more caffeine than a typical cup of coffee.

You are much better off consuming a cup of your favorite coffee instead.

A cup of black iced coffee with 1 teaspoon of vanilla almond milk and cinnamon rings in at a whopping 5 calories.

Checkout these => healthy energy drink ideas. 

6. Low-Fat + Light Salad Dressings

Check the ingredients list.


They’re usually a mile long and filled with additives, chemicals and unnatural preservatives.

Additionally, many people are unaware that in order to get the most out of the nutrients offered from fruits and vegetables, they have to be paired with healthy fat-based dressing!

While fat-free is lower in calories, it hinders the absorption of nutrients. [2]


1 Tsp. Olive Oil + Vinegar

  • 41 Calories

½ Cup Cottage Cheese + Dill

  • 163 Calories

Bonus: This adds 28 grams of protein to your meal!

7. Veggie Chips

Folks, a fried chip is well, a fried chip no matter if it’s a potato, beet or carrot.

A measly 1 oz of veggie chips typically contains:

  • 130 – 160 calories
  • 6.6 – 9.3 grams of fat, of which 1 – 3 grams are saturated!!!
  • Between 10 – 17% of your TOTAL value of sodium. In ONE OUNCE.


You’ve got it, MAKE YOUR OWN. Here are some quick and delicious recipes:

Spiced Sweet Potato Chips – 2 Servings – 142 calories per serving, 8 grams fiber, 4.5 grams protein.


  • 1 Sweet Potato
  • ½ Teaspoon Chili Powder
  • ¼ Teaspoon Ground Cumin
  • ¼ Teaspoon Onion Salt


  1. Heat oven to 350 degrees.
  2. Peel potato and slice into very thin slices.
  3. Spray baking sheet (you may need 2) with olive oil cooking spray.
  4. Lay out slices into single layer and coat lightly with cooking spray.
  5. Bake for 8 – 10 minutes until slightly brown – Flip and return to oven until golden brown, about 7 – 8 minutes more.
  6. Combine your spices and toss well with chips before serving.

Cheesy Kale Chips (3 Servings) – 112 calories per serving, 9 grams fiber, 10.6  grams protein


  • 4 – 6 Stems of Kale
  • ½ Tbs. EVOO
  • Sea Salt
  • Nutritional Yeast


  1. Preheat oven to 300 degrees.
  2. Spray baking sheet (you may need 2) with olive oil cooking spray.
  3. Break the kale into chip sized pieces and place on the sheet in a single layer.
  4. Drizzle with olive oil and lightly sprinkle with salt + nutritional yeast.
  5. Using your hands, rub the oil, salt + nutritional yeast to completely coat the kale.
  6. Bake for about 20 – 30 minutes.

The bottom line, read the ingredients and use common sense when deciding what to put into your body.

When in doubt, don’t eat it.

Think of a way you can make a similar dish at home, this will ensure you know exactly what is going into the meal!

Avoid sugars, sodium and refined ingredients.

If you want to kick things into high gear and start seeing results, checkout => This plan. 

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Elyssa Duncan

Elyssa Duncan

Hi there, I’m Elyssa. Lover of healthy living, laughter and all things adventurous.