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10 Healthy Foods You Should Eat In Moderation To Lose Fat

Do you think eating healthy foods will make you lose fat? Think again because some of those healthy foods might actually be making you fat.

When it comes to losing fat, many people think that they need to eat healthy foods and they will magically start losing fat.

Unfortunately, fat loss does not work that way. The only way to lose fat is to go into a calorie deficit where your body burns more calories than you consume.

It does not matter what foods you consume. As long as you are in a calorie deficit, you will lose weight.

Now, healthy foods are good because they provide you with the essential vitamins, minerals, fiber, fats, etc. that can keep your body in good shape.

But while some of those healthy foods such as vegetables might help you lose weight because they are low calorie other healthy foods are calorie dense and can make you gain weight if you are not careful.

Let us have a look at 10 such healthy foods that are high in calories and you should consume them in moderation when your goal is to lose fat.


Most people would agree that nuts are a good, healthy food.

They contain a good amount of healthy fats, a decent amount of protein, vitamins, and minerals.

In addition, they are easy to eat as you don’t need to prepare them.

However, they are also pretty high in calories and you could easily end up consuming a lot of them.

A handful of nuts could give you around 200 calories.

Even something like a couple of spoons of nut butter could make you consume 200 calories.

So, make sure to consume nuts in moderation when you are on a diet to lose fat.

Dried fruit

Similar to nuts, we have dried fruit that is very easy to consume.

It has all the benefits of fruits such as vitamins, minerals, and fiber.

The drawback is that since it is dried, you can end up consuming lots and lots of them.

As a result, you will be eating a ton of calories that you would not if you ate actual fresh fruit.

You may not imagine eating 10 apples in one sitting, but that is very much possible when you are eating dried fruit.

So, instead, eat dried fruit in moderation and load up more on fresh fruit that will keep you full while consuming fewer calories.

Trail mix

Trail mix is considered a dense source of energy especially when one is involved in activities like hiking.

But eating it every day is not good for someone who is looking to lose fat. This is because they contain lots of nuts and dry fruits.

And as we have previously seen, nuts and dry fruits contain a ton of calories so you should avoid trail mix when you are looking to lose weight.


Cheese is considered a decent snack.

It is also a good source of calcium and contains a decent amount of protein.

The problem like with most foods in this list is that cheese contains a high amount of fat and this means that it is calorie dense.

So, you need to eat it in moderation when you are looking to lose weight.

Just 1 oz of cheese can give you about 200 calories due to its high-fat content.

100% fruit juice

Similar to dried fruit, we have 100% natural fruit juice that is considered one of the healthy foods.

It can provide you all the benefits of consuming fruits except that the fiber is taken out.

The fiber in fruit helps slow down the digestion of the sugar in fruit so that you don’t face a spike in your insulin levels.

With the fiber removed from juice, you end up consuming and digesting a lot more sugar quickly that gives you an insulin spike.

Also, you can end up consuming a lot of fruit juice without realizing it and that means you end up drinking a ton of calories. This is bad when you are looking to lose weight.

Flavored water

Another food that is promoted as healthy is flavored water.

Everyone knows that we need to consume a lot of water every day.

But plain water can become boring when one has to consume a lot of it day in and day out.

So, we came up with flavored water that is tasty to drink and has an added assortment of vitamins and minerals added.

The problem is that unless you buy the zero sugar version, these flavored water drinks contain a lot of calories that you end up consuming without realizing.

They tend to end up as a disguised version of a soda rather than a healthy drink.


Avocados are a superfood and we have not doubt about that.

They are high in monounsaturated fat that is good for the heart. In addition, they have a good amount of fiber and potassium.

And they taste great when you make something like guacamole.

The problem with avocados is that since they contain a high amount of fat, they tend to be very calorie dense.

A single avocado can contain about 30 grams of fat and that means around 300 calories.

So, while you should consume avocados as part of your diet, be careful and have them in moderation so you don’t end up blowing your diet.

Tuna Salad

Tuna is a healthy food that is high in protein and low in carbs and fats.

It is also a quite cheap food that you can add as part of your high-protein diet.

However, the problem occurs when you make a tuna salad with heaps of mayo.

Each tablespoon of mayo can contain about 100 calories that are almost half of what an entire of tuna can contains.

This means that it is quite easy to consume tons of calories when you add heaps of mayo to the salad.

Instead, lower the amount of mayo you use or use a low-fat or non-fat version of the mayo.


Another food that is promoted as one of the healthy foods is a smoothie.

You can find them in many stores, shops, and fast food chain promoting them as healthy.

The problem is that a lot of these smoothies contain ingredients like chocolate, peanut butter, ice cream, sorbet, etc. that bumps up the calories.

A medium-sized smoothie can contain more than 500 calories.

The best way to consume a smoothie is to make your own using a blend of whey protein, then adding some fresh fruit and a serving of ice to give it volume.

This will help you make a healthy smoothie while saving up on a ton of calories when you are looking to lose fat.

Granola bars

Granola in its raw form is a good source of complex carbs and fiber.

The problem is that when they are manufactured into granola bars a lot of sugar and oil gets added to them.

This makes them calorie dense where a single granola bar may contain around 200 calories.

And since you may end up eating more than one that is a lot of calories especially if you are looking to lose some weight.


I hope you now know that just eating healthy foods will not make you lose weight.

Especially foods such as those listed above that are quite dense in calories even though they are supposedly healthy.

So, when you are looking to lose weight, be careful of what foods you eat whether they are healthy or not.

If you have any questions about foods you can eat to lose weight, please comment below.

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