While we continue to be a nation at war with weight, not all diet advice gives us a competitive edge.
In fact, one common hack dished up by dietitians and wellness experts may do more harm than good, and may even contribute to weight gain.
A leading weight loss expert told The Post that you may want to ignore this strategy — and also warned against another major dieting “don’t” which could be keeping you from reaching your health goals.
“The biggest mistake is snacking all day, which is often recommended by dietitians,” Dr. Sue Decotiis, a New York City-based medical weight loss doctor, told The Post.
Many proponents of snacking cite a 2022 study that found that consuming consistent amounts of calories at regular intervals may increase weight loss success.
However, Decotiis argued that constant consumption is taxing on insulin and sabotages weight loss.
“Eating frequently, even if it’s low-calorie, demands more work from insulin, which is distracted by needing to metabolize food instead of burning fat, which is insulin’s other major role,” she explained.
Working from home has been found to contribute to a surge in snacking. A 2023 survey found that remote work fuels the consumption of an extra 800 calories and 3,500 fewer steps per day on average.
Researchers previously shared the best way to snack, claiming that chowing down on high-quality morsels earlier in the day is best, as late-night munchies are “unfavorable for health.”
Other experts encourage dieters to rate their hunger before reaching for a snack, as eating out of habit or emotional dependency can trigger weight gain.
In addition, prioritizing high-protein snacks can help dieters feel fuller because it takes longer to digest than other nutrients. It can also help preserve lean muscle mass, and muscle burns more calories than fat.
Still, Decotiis recommends that her patients, including those on GLP-1 medications, eat two meals a day and limit snacking to support weight loss.
According to Decotiis, juicing — once thought to be a fruity fount for healthy living — can also sabotage weight loss.
“Juicing provides an all-carbohydrate calorie source with minimal protein and fiber. Juicing more than occasionally usually causes weight gain,” she said.
Previous research has established that cold-pressed juices may be just as deadly as sodas.
Though the sugar in fruit juice is naturally occurring, the body metabolizes it in the same way as soda.
While fruit juices are perceived as a healthier choice than drinks with added sugar, they often contain as much sugar and calories as sugar-sweetened beverages.
Drinking sugary beverages, natural or not, is associated with health issues like tooth decay, weight gain, Type 2 diabetes, fatty liver disease, cardiovascular disease, and a higher rate of death.
In addition, experts note that calories consumed in liquid form typically fail to produce a satiety response, which leads juice sippers to consume more calories overall.
The best bet for slimming down is to lay off the blender and opt for whole fruits.
“Sugar is broken down much more quickly [in juice than in fruits] because there’s not as much fiber, which can slow digestion and lead to satiation,” Rebecca Ditkoff, a registered dietitian with Midtown Nutrition, previously told The Post.
For instance, she said, even in a 100-percent fruit apple juice, “there’s almost 30 grams of sugar and no fiber, [whereas] an apple is half the sugar, and 3 to 4 grams of fiber.”
