## Skim dairy products A typical misconception is that if yogurt is advertised as "non-fat," it means you can eat as much as you want. However, to reduce the fat content, manufacturers replace it with sugar, refined grains, and starch. The body quickly digests these carbohydrates, and blood glucose levels jump. Natural yogurt without additives with a fat content of 2-5 % is much better for losing weight. ## Avocados Avocados contain healthy unsaturated fats, but ===they also include a lot of calories. 100 grams has up to 200 calories and 20 grams of fat. For comparison, 100 grams of boiled potatoes has 77 calories. So if you eat avocado three times a day, you will not lose weight. ## Olive oil This oil is part of the healthiest diet, the Mediterranean diet. However, 1 teaspoon of oil has 40 calories, so you should use it very carefully and in small quantities. > Studies show that women who eat a lot of vegetables get about 60 % of their daily fat intake from salad dressings. ## Dried fruit, granola, nuts Dried fruits contain little water, which makes them dense and calorie-dense. Excessive consumption of dried fruits and granola can lead to high blood sugar levels and weight gain. Eat 2-3 pieces of dried fruits a day to maximize the benefits. Nuts are a good source of protein, healthy fats, and vitamins, but there are more than 700 calories in 100 grams of nuts! ## Honey It contains beneficial substances, has antibacterial activity, and can have a prebiotic effect. However, 1 teaspoon of honey contains 6 grams of glucose and fructose. ## Fresh juices Packaged juices contain sugar, but freshly squeezed juices are not much better as they are rich in fructose. Fructose levels are higher in juice and smoothies than in the fruit alone. ## Muesli and cereal This kind of breakfast is rich in easily digestible carbohydrates such as sugar, molasses, caramel, and syrup. The packaging screams: "We are whole-grain!", "We are for weight loss!", and "We are low in sugar!" However, while cereal and granola are made from processed grains, eating them with yogurt or milk adds extra simple carbohydrates and fat. Your blood glucose levels skyrocket, followed by a rush of energy. But this quickly passes, as does the feeling of satiety. ## Fitness bars Multigrain, protein, and energy bars are good for a snack if you are active in sports. But if you are an office worker and travel by car, you should avoid these bars. Diet (diabetic) bars and snacks are quite fatty and caloric. ## Sushi Sushi rolls seem to be a healthy food because they consist of rice, fish, vegetables, and nori. However white rice is low in nutrients and has a high glycemic index. Additives in rolls, tempura, and sauces increase the caloric content of the dish. Six medium rolls contain 500-600 calories. For comparison, a burger contains 730 calories. ## The main guideline is moderation In a rational diet, as in everything, the main guideline is moderation. The average recommended daily calorie allowance is 1,800-2,000 for women, and 2,500 for men. If you eat the right foods, but too much, the weight will not only not reduce but it will increase.