7 Foods Sabotaging Your Diet Plan

So you’re on a mission to lose body fat and get leaner. You’ve got your workout all planned out and figure you are on track with your fat loss diet as well. The weeks begin to pass by and you aren’t quite seeing the results that you were hoping for.

What gives? How come you aren’t moving forward as hoped? And more importantly, what can you do to get back on track?

In some cases, it may simply be a question of certain foods sneaking into your diet plan that don’t belong there. Curious which may be holding you back?

Let’s take a look at 7 foods that may be preventing you from seeing the fat loss results you desire.


The first food that you’ll want to be on the lookout for is yogurt. Take a good look at the yogurt you have at home. Just how many grams of sugar are in it? You might just be surprised with the answer.

You wouldn’t think that yogurt contains all that much sugar, but as soon as you start adding fruit flavoring to it, the sugar content gets driven upward. It’s not abnormal at all to find yogurts with 15 grams of sugar or more per serving. This is just too much if your goal is to lose body fat.

For more help choosing yogurts, check out this video:

Protein Bars

Protein bars are the next food to be extra careful about when adding to your daily diet. They might seem like a smart choice given they are high in protein and basically made for those who want to eat healthy. But alas, check the sugar content on them as well.

Most are nothing more than a glorified candy bar. If you can find a protein bar that contains no more than 2-3 grams of sugar per 100 calories, then it can be considered a safe bet. Most contain upwards of 20 or more grams, which is not considered diet-friendly in any way.

Looking for a healthy protein bar? Try Quest protein bars.

A photo posted by ShannonClark (@shannonclarkfitness) on

Ready-To-Make Oatmeal

Want to warm yourself up with a bowl of oatmeal? It might seem like a great choice. And, regular oatmeal is. But those packaged varieties? Not quite. Sugar is added to these as well to give the oatmeal more flavoring, which only means added calories and the fact that it’ll spike your blood glucose levels.

Instead, try flavoring your own oatmeal by adding some cinnamon on top or even stiring in a scoop of your favorite protein powder and a tablespoon of nut butter. This is a fast and easy way to prepare a very balanced breakfast meal.

Fruit Bars

Fruit bars, whether the cereal bars or the real fruit bars that claim to be made of 2-3 pieces of real fruit are not smart options if your goal is to maintain a healthy body weight or see fat loss.

The problem with both is that they are lacking in protein and will just cause a serious spike in blood glucose levels after consuming them. They won’t give you the satiety you need from a snack and if anything, may just lead you to consume even more calories.

If you are craving fruit, real fruit is the way to go. While it’s low in protein as well, it contains so many nutrients along with dietary fiber that you really can’t go wrong with this choice. Pair it with a protein source such as a tablespoon of nut butter and you’ll be all set.

Frozen Dinner Meals

Frozen dinner meals are widely popular among those who simply don’t have time to cook throughout the day. They come home after work and are looking for something that’s fast and easy – no prep work involved.

You might think that the Lean Cuisine you have in your freezer is a wise choice, but it falls short as well. First, it often doesn’t contain much more than 15-20 grams of protein, which for a meal, just isn’t enough.

Second, it’s also going to be lacking in the dietary fiber that you really need in your day. While it may contain some vegetables, it’s just not enough to really give you the satiety boosting benefits you need.

And finally, the healthy fat content is usually quite low. Remember, fat is not to be avoided. While you definitely don’t want to take in too much dietary fat, you do need some fat in your diet plan. This should come in the form of healthy oils, nuts, seeds, or avocadoes.


We already spoke about yogurt, but don’t let milk fool you either. This beverage that so many people have come to know as a healthy choice for those seeking strong bones actually provides over 10 grams of sugar per cup.

If you drink 3 glasses of sugar per day, this is over the female daily limit of 25 grams per day and very close to the male daily limit of 35 grams per day.

Of course it is important to get calcium into your diet, so consider finding calcium in alternative sources such as from leafy greens, broccoli, or canned salmon with the bones left in.

Here is more important info about milk to know.

Energy Drinks

Finally, last but not least, you need to be very aware of how many liquid calories you are taking in on a daily basis. These can really add up quickly if you aren’t careful and contribute to rapid weight gain.

Energy drinks are so popular right now but with many loaded with sugar, they are very comparable to that of soda. Steer clear or at the very least, choose a sugar-free variety.

Likewise, watch your daily dose of coffee, smoothies, or any other calorie containing liquid you consume. Your body doesn’t register liquid calories like it does solid food calories, therefore this energy usually just gets tacked onto your total daily intake.

So have a good look at your current diet plan. Are any of these foods making their way into your menu? If they are, be sure that you are doing something about it. Find smarter substitutes that will help you in your weight loss journey.