10 High-Calorie Snacks Ruining Your Deficit & 10 You Don't Have To Worry About Enjoying
10 High-Calorie Snacks Ruining Your Deficit & 10 You Don't Have To Worry About Enjoying
Small Snacks Can Add Up Fast
Just because you're dieting and following a calorie deficit doesn't mean you can't snack! The only thing you have to be wary of is what you're snacking on. It can be surprisingly tricky out there, especially when some foods are marketed as "healthy," "natural," or "light," yet contain tons of hidden calories. To help you be more aware, here are 10 snacks secretly ruining your deficit, and 10 you never have to worry about.
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1. Trail Mix
Trail mix sounds like it's a smart snack because it consists of nuts, seeds, and dried fruit, but the truth is, it's incredibly calorie-dense. Just a small handful could easily be hundreds of calories! Don't even mention varieties with chocolate or yogurt-covered raisins.
2. Peanut Butter
Peanut butter is often marketed as a healthy snack that even carries some protein, but in reality, it's one of the easiest snacks to overdo. A spoonful here and there can quickly add up, and most people don't realize it's mostly fat, which means even small amounts can carry a surprising amount of calories.
3. Granola
A snack that looks fitness-friendly but certainly doesn't have the nutrition label to back it up, granola is loaded with oils, sugar, nuts, and dried fruit which are high in calories. The actual serving size is usually much smaller than what most people think too, causing people to eat more calories than intended.
4. Protein Bars
The name can make this snack seem extremely healthy, but the truth is, protein bars are high in protein, but not low-calories snacks. Honestly, many you buy in grocery stores are closer to being candy bars, which may come as a shock to many health nuts.
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5. Chips
It doesn't matter what kind you eat, chips are dangerous because they're easy to scarf down and have a satisfying salty and crunchy nature to them that makes them hard to put down. Not to mention, they contain such empty calories! A few handfuls and you're suddenly hundreds of calories deep.
6. Muffins
Muffins might seem like a casual snack that won't do much damage, but bakery-style ones from the grocery store are basically dessert. They're large, sweet, and because they're made with plenty of oil or butter, are incredibly high in calories. Don't be fooled by "healthy" flavors like blueberry either.
7. Dried Fruit
Just because it has the word fruit in it doesn't make it automatically low in calorie. Dried fruit can be nutritious, as long as it's not overly sweetened. Because the water has been removed, small portions contain a lot more calories than you realize, so a handful of raisins, dates, or dried mango can ruin your deficit quickly.
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8. Cheese and Crackers
Cheese and crackers can feel like a classy little snack, but the calories can stack up fast. After all, cheese is calorie-dense, and crackers are easy to keep mindlessly eating. Together, they can turn into a mini meal with all the calories, without providing the fullness you want.
9. Smoothies
You've likely been told to stop "drinking your calories," and this is what they mean. Smoothies can be a healthy snack, but only if they're built carefully. Because when you mindlessly throw ingredients in, they can quickly turn into a calorie bomb in a cup. Fruit juice, nut butter, full-fat yogurt, honey, and more are just a few culprits.
10. Cookies
Obviously not a healthy treat, cookies are for those days when you want to treat yourself, but you still have to be careful. They might be small in size, which makes them easy to underestimate, but one or two can quickly stack up in the calorie department. After all, they are packed with tons of sugar and fat!
1. Strawberries
For a refreshing, sweet, and tasty snack, why not throw strawberries into your daily diet? You can eat a generous serving without having to worry about your calorie count, and they bring fiber and water which give you a nice boost in the health department. Add them to Greek yogurt or eat them on their own.
2. Air-Popped Popcorn
As far as a good volume snack goes, nothing quite beats air-popped popcorn. They're perfect for movie night without giving you a huge calorie hit! The key is to keep the toppings reasonable because butter, oil, and sugary options load up the calories in ways you don't want them to.
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3. Cucumbers With Greek Yogurt Dip
Cucumbers are crisp, hydrating, and most importantly, extremely low in calories. They might be bland on their own, but pairing them with a Greek yogurt-based dip adds protein and gives it flavor. This is a helpful choice when you want something savory but don’t want to spend many calories.
4. Baby Carrots
If you love texture, baby carrots certainly bring a delightful crunch that make them satisfying to eat. They're also easy to pack, portion, and enjoy in a carefree way that won't hurt your deficit. Pair them with hummus or a light dip if you want to give them some flavor!
5. Pickles
As long as you don't overdo it, pickles can make for a bold and salty snack when the cravings hit. They're surprisingly low in calories, which make them good on occasion. It's not calories you have to watch out here, but the sodium, so make sure you watch your intake.
6. Watermelon
The ultimate summer snack, watermelon is incredibly refreshing and safe to enjoy large portions of because of its relatively low calorie count. It contains so much water too, keeping you hydrated yet full and satisfied.
7. Sugar-Free Gelatin
Dealing with a sweet tooth might be the biggest challenge of all when you're trying to be in a calorie deficit, but sugar-free gelatin is here to save the day. It’s very low in calories and gives you a dessert-like experience. Add a little light whipped topping if you want it to feel more finished.
8. Egg Whites
Egg whites are high in protein and very low in calories, which makes them a practical snack for staying full. You can scramble them, make a quick egg white omelet, or pair them with vegetables for more volume. They’re not as rich as whole eggs, but they’re useful when calories are tight.
9. Cottage Cheese
Not everyone appreciates cottage cheese, but they can't deny that it's a protein-packed snack that's filling for the calories. You can make it sweet with fruit or savory with pepper, tomatoes, or cucumber, and it’s easy to measure, which helps when you’re trying to stay consistent.
10. Rice Cakes With Lean Toppings
A diet favorite, rice cakes are light on their own, but they become much more useful when you add lean toppings. Food that tastes good is what keeps you happy after all! Turkey slices, tuna, low-fat cottage cheese, or a small spread of light cream cheese can make them more satisfying.
