You’ve heard of villains disguised as heroes, and leggings disguised as pants.
But junk food disguised as healthy snacks?
It’s more common than you think.
Shutterstock
Plus, you’ll find some helpful portion control tips to help you stay on track.
And theseEating Habits to Lose Abdominal Fat As You Agecan help you out on your journey, too.
Rice cakes
Rice cakes are an old-school weight loss staple.
Shutterstock
Adding healthy fats or protein to a meal lowers its glycemic load.
Swap a two-cake mini meal for one rice cake topped with a generous swipe of nut butter.
Dark chocolate chips
Surely, a few chocolate chips will satisfy your sweet tooth, right?
Shutterstock
Researchers aren’t so confident.
Sweetened Nuts
Sure, nuts are delicious and good for you.
If you want some flavor on your nuts, opt for spices like cinnamon or cayenne.
Shutterstock
As for whichtypeof nut, opt for in-shell varieties.
(ICYDK, gluten-free also isn’t synonymous with carb-freethere are many carbohydrates that do not contain gluten!)
Don’t quit gluten unless there is a medical necessity!
Shutterstock
Or, opt for naturally gluten-free foods like fruit and veggies.
Adding insult to injury, banana isn’t featured once on the ingredients list.
As a general rule: Eat, don’t drink, your fruits.
A recent study foundhigh-protein snackseaten in the afternoon can improve appetite control and diet quality.
In fact, a recent study found people served themselves the same volume of cereal regardless of caloric value.
Veggie chips
The “healthy” alternative to chips are just another processed food.
you might do better.
Keep a bag of edamame in the freezer and defrost individual portions for an ever-ready snack.
Each can deliver about 440 calories, with nearly a quarter of them coming from fat.
Shutterstock
Plus, the protein hit helps temper your appetite as the day wears on.
Most trail mixes are loaded with salt, and the dried fruit pieces are essentially sugar dusted with sugar.
In fact, Target’s bag of Market Pantry Trail Mix has15 grams of sugar!
Shutterstock
Protein bars
Would you refuel with a Snickers after a workout?
Make yourself one of thesebest protein shake recipes for weight loss!
But don’t be fooled by its telenovela-style evil twin:Flavored yogurt, a scourge of sugary fruit.
Shutterstock
For example, Noosa has 19 grams of sugar in its 4.5-ounce tub.
Pick one of thesebest yogurts for weight loss!
Craisins
In moderation, dried fruit can be a healthy, fiber-filled snack or salad topping.
Shutterstock
But, in many cases, it might as well be candy.
Fresh fruit really isn’t that inconvenient to carry around.
Just go for the real thing or avoid the dried version altogether.
Shutterstock
Wraps
These wafer-thin waist-wideners deserve a bad rap.
Make yourself a sandwich with one of thesebest breads for weight loss.
Just stay away from the processed deli meatsthey’re full of salt and preservatives.
Shutterstock
As if that weren’t enough, reduced-fat usually has the same number of calories as regular peanut butter.
Stick with regular, heart-healthypeanut butterandalmond butter.
Our favorite peanut butter is Smucker’s Natural, made from peanuts only, with a touch of salt.
Shutterstock
Chocolate hazelnut spreads
How did peanut butter get such a bad reputation?
Pick one of thesebest nut butters for weight lossinstead!
Technically, they can include up to 0.5 grams of sugar per serving.
Shutterstock
The science-backed way to curb your sweet tooth in 14 days.
Then, peek at the fiber and protein count.
“Fiber keeps you full and protein keeps the munchies at bay,” says Cimring.
Shutterstock
“At least 3 grams of fiber and 8 grams of protein should be your goal.”
Rather than ruling out olive oil altogether, pull out some measuring spoons when you’re cooking with it.
Anything with Splenda
Splenda might as well rebrand as “the sugar substitute from hell.”
Shutterstock
Also known as sucralose, with zero calories Splenda has widespread appeal for folks trying to cut calories.
Most scary is Splenda’s potential effect on digestion and gut health.
Substitute Splenda for Stevia!
Shutterstock
Or, if you’re craving a sweet snack, go ahead and eat one serving (!)
of the real sugar version.
Egg whites
Did you stop eating egg yolks thinking it’s making your breakfast healthier?
Shutterstock
have moved back into the good graces of the health community," says Richards.
Additional Reporting by: Gabrielle Kassel
Shutterstock
iStock Photos
Shutterstock
