Especially with diet culture running rampant, it’s not unlikely that you’ve seen your fair share of “low-fat,” “low-calorie,” or “sugar-free” food options in your grocery store. As you work to clean up your diet and make healthier choices, these foods may seem like an easy solution to weight loss in finding lower calorie iterations of foods you love. This often includes desserts, chips, and even frozen dinners. However, if they sound too good to be true, that’s because they are--particularly artificially sweetened foods.
“Artificial sweeteners may reduce your calorie intake at the meal or snack you are consuming them in, but studies show they are connected to increased calorie intake throughout the day,” explains nutritionist Lisa Richards. “They have a similar impact on glucose that other forms of sugar do and this can lead to an increase in cravings for sweetened foods.”
If you’re replacing other, healthier food options with artificially sweetened, lower calorie foods targeting dieters, you may find yourself feeling deprived and low energy. This is because calories are the essential energy source that fuels your day and when we cut down our calories too low this can lead to feeling lethargic and ultimately bingeing in order to compensate for the calories you cut back on with your diet foods.
“This equates to ‘diet foods’ like bars and low calorie ice creams ultimately leading to overeating and an increase in cravings. The dieter may opt to eat other ‘diet foods’ that are made with artificial sweeteners, but this just continues the cycle of overeating,” says Richards.
Instead, consider continuing to keep the foods you love, like sweets and chips, in your diet while simply eating them in moderation. Then, fill up the other areas of your eating plan with less processed foods which can actually provide your body with the nutrients it needs to feel energized and fueled throughout the day. “It is best to reduce or eliminate refined and artificial sugar from your diet if you are experiencing issues with overing or cravings,” notes Richards.
“These may be causing your cravings and excess calorie intake to be worse,” she adds. When you cut specific foods out of your diet you’re more likely to crave them, and turning to low-calorie replacements will only make your appetite even greater in the long run, failing to curb cravings while also filling your body with preservatives and artificial colors and flavorings which can be damaging over time.
The last thing you would expect from ‘diet foods’ is that they can cause weight gain, but the reality is your body needs a certain amount of calories to thrive, and instead of cutting corners with less satisfying versions of your favorite snacks, you should eat those foods in moderation while enjoying an otherwise balanced diet.
Filling your day with lean protein, healthy fats and carbs is a great way to stay full and satisfied after every meal instead of leaning on low-sugar options to fill the void that a regular dessert would. Ultimately a successful diet is going to be one you can stick to for an extended period of time, so skip the processed low-cal, low-sugar snacks in favor of the real thing--in moderation, of course.