Imagine: you count calories, give up sweets, go to the gym, but your weight remains the same.
What's the catch? It turns out the problem may be in the products you think are harmless.
Even those who have been dieting for years often don't notice how their efforts are being undone by their usual snacks or "healthy" alternatives.
For example, low-fat yogurts, which are advertised as the perfect breakfast, often contain so much sugar that they turn into dessert.
And popular snack bars that promise energy and health benefits are as calorie-rich as chocolate candies.
Another hidden enemy is drinks. Juices, smoothies, coffee with syrup, soda "without sugar" - all of these can add hundreds of calories per day without giving you a feeling of satiety.
Even homemade juices that seem healthy are devoid of fiber and contain high concentrations of fructose, which slows down metabolism.
And if you like to dress your salad with a “light” sauce, be prepared for the fact that a couple of tablespoons may contain more fat than a serving of fried potatoes.
But it's not just calories. Some foods cause blood sugar spikes, causing hunger to return within an hour of eating.
White bread, sugary cereals, soft wheat pasta - all of these are quickly digested, leaving you without energy and forcing you to look for a snack again.
Replacing them with whole grains, high-fiber vegetables, or protein can help you stay full longer and avoid binges.
And the last important point is the portion size. Even healthy food in excess works against you. Nuts, avocado, olive oil are sources of healthy fats, but in large quantities they turn into extra inches on the waist.
Learn to eat mindfully: put food on a plate instead of eating from a bag, and use measuring spoons to avoid overdoing it on calories.
