When trying to lose weight, many people turn to snacks that are marketed as healthy options. However, not all “healthy” snacks are created equal.

In fact, some of these seemingly nutritious choices can actually hinder your weight loss progress. In this article, we will explore ten popular snacks that you should avoid if you want to shed those extra pounds.

1. Granola bars

Granola bars are often perceived as a healthy snack choice due to their high fiber and whole grain content. However, many store-bought granola bars are loaded with added sugars and unhealthy fats.

These hidden ingredients make them calorie-dense and can contribute to weight gain rather than weight loss. Instead of reaching for a granola bar, try snacking on a handful of nuts or fresh fruits.

2. Flavored yogurt

Yogurt is a great source of probiotics and protein, making it a healthy addition to your diet. However, flavored yogurt is typically packed with added sugars and artificial flavorings. These sweetened yogurts can quickly turn into a high-calorie dessert.

Opt for plain Greek yogurt and add your own fresh fruits and a drizzle of honey for flavor.

3. Trail mix

Trail mix is often marketed as a convenient and healthy snack for weight loss. While it can be a good source of protein and healthy fats, many store-bought trail mixes contain high levels of salt and added sugars.

Additionally, due to their small size, it’s easy to mindlessly consume large quantities of trail mix, leading to excess calorie intake. Choose a handful of unsalted nuts and seeds instead for a healthier option.

4. Veggie chips

Veggie chips, or vegetable-based snacks, are often perceived as a healthier alternative to traditional potato chips. However, many veggie chips are still deep-fried and coated with unhealthy oils.

Moreover, the vegetable content is often minimal, and the majority of the chip is still composed of starches and refined flours. If you’re craving a crunchy snack, try air-popped popcorn or baked kale chips instead.

5. Smoothies

Although smoothies can be a convenient way to pack in essential nutrients, they can also be a hidden source of excess calories and sugars. Many store-bought smoothies or those made at smoothie bars are loaded with sugary fruits and sweetened juices.

Additionally, extra toppings like whipped cream or granola can further increase the calorie count. If you enjoy smoothies, opt for homemade versions with unsweetened ingredients and use water or unsweetened almond milk as the base.

6. Rice cakes

Rice cakes are often marketed as a low-calorie snack option. While they are indeed low in calories, they lack nutrients and can leave you feeling unsatisfied.

Additionally, rice cakes have a high glycemic index, which means they can cause blood sugar spikes and subsequent cravings for more food. Swap out rice cakes for a small portion of whole-grain crackers topped with hummus or avocado for a more nutritious snack choice.

7. Dried fruits

Dried fruits may seem like a healthy snack choice due to their concentration of vitamins and minerals. However, the drying process removes water content, resulting in higher sugar concentration.

This makes dried fruits a calorie-dense option, and it’s easy to overconsume them. If craving something sweet, opt for fresh fruits instead, which provide more fiber and water content, keeping you fuller for longer.

8. Protein bars

Protein bars can be a convenient on-the-go snack or a post-workout option. However, not all protein bars are created equal. Many commercially available protein bars contain high levels of added sugars and artificial ingredients.

Additionally, some protein bars can be quite calorie-dense, resembling more of a candy bar than a healthy snack. Look for protein bars with minimal ingredients, low sugar content, and a significant amount of protein for a healthier option.

9. Pretzels

Pretzels are often considered a healthier alternative to chips. However, they are primarily composed of refined carbohydrates, lacking essential nutrients and fiber.

Additionally, pretzels have a high glycemic index, leading to spikes in blood sugar levels. Swap out pretzels for air-popped popcorn or whole-grain crackers with nut butter for a more filling and nutritious snack option.

10. Reduced-fat peanut butter

Peanut butter is a fantastic source of healthy fats and protein. However, reduced-fat or low-fat versions of peanut butter often contain added sugars and unhealthy fillers to compensate for the decreased fat content.

These added ingredients can hinder your weight loss goals. Opt for natural, unsweetened peanut butter and enjoy it in moderation for a satisfying and nutrient-dense snack.