Don't Fall For These UnDiet Saboteurs

Know What You're Up Against

In this week's Step we'll identify some of the most popular saboteurs and give you the ammunition to effectively disarm them.


A Sticky Situation
While peanut butters marked "reduced fat" do have less fat than the average jar, they usually have just as many calories as the full fat peanut butter.

All-fruit jams and jellies can have less Fruit than jams that don't carry the all-fruit label.

UnDiet Ammunition:
Look for:

  • "oil on top" nut butters
  • jams that contain no refined sugars

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These Will Double Cross You
Don't be fooled by baked goods labeled "low fat" and/or "sugar free". These often have a higher degree of refined sugar or contain Nutrasweet which can stall weight loss.

Traditional graham crackers often have very little graham (whole wheat) flour and almost always will contain refined sugar.

UnDiet Ammunition:

  • The diet and/or health food aisles will give you many alternative baked good to choose from.

Falling For Mr. Goodbar 
Energy/sports bars are usually not a good item for those trying to lose weight. They're designed as a portable meal replacement for athletes. The excess calories they contain can sabotouge your weight loss when you eat them as a snack between meals.

UnDiet Ammunition
These items are great non-perishable take alongs when you're on a hectic schedule:

  • Look for meal and snack bars that cater to UnDieters. ...
  • Low-fat granola.
  • homemade Tofu Jerky
  • Trail mix.
  • Breakfast bars that are made with whole grains and contain no refined sugar.
  • Sulfar-free dried Fruit
  • Nuts in moderation





When a Rose By Another Name is Not a Rose
Watch out for misleading labels. Air-popped popcorn flavored with high-fat or sugar can pack as much fat and calories as a potato chip. "Stone ground wheat" or "hearty" used to describe crackers trick you into believing that they're made with whole grains.

UnDiet Ammunition:

  • Look for popcorn which contains no trans-fats and better yet is also organic.
  • Triscuit  and Wheat Thins are good cracker choices.
  • Sulfur-free dried Fruit snacks.


Not-So-Smoothie-Sailing
With Fruit and frozen yogurt shakes, often called "smoothies" (juice-bar concoctions of Fruit and low-fat or nonfat frozen yogurt), you can gulp down a lot of calories and refined sugars.

UnDiet Ammunition:

  • At a juice bar:
    • look for vegetable juice blends
    • order a smoothie made with fresh juice, bananas, and/or yogurt (if it's sugar-free) - smoothies contain the whole fruit, whereas a juicer removes the fiber
  • At home make a low calorie smoothie that's brimming with live digestive enzymes: puree 1 cup non-diary milk and/or refined-sugar-free yogurt, 3-4 cubes ice and 1 cup fresh Fruit.








Dairy Disasters
Yogurts marked "no artificial ingredients" can contain refined sugar and/or high fructose corn syrup (but not artificial flavors or colors). Puddings made with nonfat milk can contain more fat than puddings made with whole milk, because vegetable oil may have been added.

UnDiet Ammunition:



Frozen Ass-ets
Frozen Fruit bars usually aren't 100% Fruit. Many contain a larger percentage of refined sugar than Fruit. Low-fat pudding or ice cream bars often contain so much refined sugar and processed ingredients that the lack of fat is hardly the issue.

UnDiet Ammunition:







Caught in a Crunch
Even though vegetable chips contain around half the fat of regular potato chips they have almost the same number of calories.

UnDiet Ammunition:

Click here to read the full article with more in-depth solutions.

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