4 “Healthy” Foods That Can Sabotage Your Weight Loss Goals

ABSTRACT

Many foods marketed as “healthy” can quietly derail fat loss. Learn how gluten-free foods, dark chocolate, energy bars, and low-fat products create health halos that mislead consumers and contribute to excess calories, nutrient gaps, and weight gain—plus smarter alternatives recommended by a personal trainer.

Research-Based Citations

1. Micronutrient Deficiencies and Gluten-Free Diets
   Micronutrient Deficiencies Associated with a Gluten-Free Diet in Patients with Celiac Disease and Non-Celiac Gluten or Wheat Sensitivity: A Systematic Review and Meta-Analysis — Journal of Clinical Medicine, 2025.
   https://doi.org/10.3390/jcm14144848 MDPI

   Supports: Evidence that gluten-free diets are associated with micronutrient deficiencies—including iron, folate, B12, and other vitamins/minerals—especially when adopted without medical necessity.

2. Nutritional Considerations with Gluten-Free Diets
   Nutritional Considerations in Celiac Disease and Non-Celiac Gluten/Wheat Sensitivity — Nutrients, 2023.
   https://www.mdpi.com/2072-6643/15/6/1475

   Supports: Overview of how gluten-free diets can be nutritionally inadequate without careful planning, with risks of both macro- and micronutrient imbalance.

3. Cocoa Flavanols and Cognitive Function (Mechanistic Support)
   Chocolate and Cocoa-Derived Biomolecules for Brain Cognition during Aging — PMC-hosted review article.
   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9311747/

   Supports: Evidence that cocoa flavonoids (a class that includes flavanols) are associated with anti-inflammatory, antioxidant, and neurocognitive effects in human studies; benefits relate to flavanol content, not chocolate per se.

Key Topics

• health halo foods

• foods that seem healthy but are not

• misleading healthy foods

• gluten-free foods weight gain

• low fat foods health myths

• dark chocolate health benefits myth

• energy bars unhealthy

• gluten-free diet nutrition deficiencies

• personal trainer nutrition advice

• weight loss food mistakes

Frequently Asked Questions (FAQs)

1. What are health halo foods?

   Health halo foods are products marketed as healthy based on a single attribute—such as “gluten-free” or “low-fat”—that leads people to underestimate their calories, sugar, or portion sizes.

2. Are gluten-free foods better for weight loss?

   Not unless you have celiac disease or are diagnosed with gluten sensitivity. Many gluten-free products are higher in calories, sugar, and fat and are linked to nutrient deficiencies and weight gain.

3. Is dark chocolate actually healthy?

   The benefits come from cocoa flavanols, not chocolate itself. Most commercial dark chocolate contains low levels of flavanols and is high in fat and calories.

4. Are energy bars a good snack?

   Some are, but many contain as many calories and sugars as a candy bar. Whole-food snacks with protein and fiber are usually better choices.

5. Why are low-fat foods misleading?

   Manufacturers often replace fat with added sugars. Research shows people also eat larger portions of low-fat foods, leading to higher overall calorie intake.

6. How can a personal training client avoid health halo traps?

   Read nutrition labels carefully, prioritize whole foods, focus on protein and fiber, and avoid assuming that marketing terms equal healthy or weight-loss friendly.

Gluten-Free Bread / Photo: Marta Dzedyshko

Introduction

Many foods with so-called 'health halos' can be diet disasters. Here are four foods that may be fooling you.

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1. GLUTEN-FREE FOODS

   According to a recent national survey from Consumer Reports, 63 percent of U.S. adults believe that a gluten-free diet will improve their health. About one-third said they buy gluten-free products or try to avoid gluten. However, a clinical trial published in August in the journal Digestion found that nearly 90 percent of those who think they’re “sensitive” to gluten actually have no problem digesting the protein.
   
   Unless you’ve been diagnosed with celiac disease or a gluten sensitivity, eliminating gluten from your diet may have unintended consequences. Here’s why: Gluten-free foods often have more calories, fat, sodium, added sugars, and cost more than their gluten-containing counterparts. Studies have found that people following a gluten-free diet are often deficient in several nutrients, including B vitamins, magnesium, calcium, iron, and zinc. Other research finds that adherence to a gluten-free diet is associated with weight gain.
   
   Personal Trainer Wisdom: While you may be able to digest gluten, it doesn't mean that you should. You can choose other nutrient-dense sources that may help reduce inflammation and provide the nutrients you need for efficient weight loss. Let the author's tip above remind you that a food labeled "gluten-free" isn't always a healthy alternative.

2. DARK CHOCOLATE

   You’ve probably heard that dark chocolate is good for your heart – and that it may even help you maintain memory as you age. In fact, a study published last year in Nature Neuroscience found that after 8 weeks, older adults who consumed high amounts of cocoa flavanols daily showed significant improvements on tests of attention and memory. And a study in the British Journal of Nutrition, first published online in September, reported a predicted 22 percent reduction in the 10-year risk of developing cardiovascular disease among subjects who had a flavanol-containing beverage twice daily, compared to those who drank a placebo beverage.
   
   The problem is that the flavanols naturally present in the cacao plant are responsible for the health benefits, and not all dark chocolate contains appreciable amounts of these beneficial compounds, which are often destroyed during manufacturing.
   
   To reap the heart- and brain-boosting benefits of cocoa flavanols, look for sources that guarantee the amount of cocoa flavanols, such as stick packs or capsule supplements, and that can deliver a healthy boost without loading up on calories and fat.
   
   

3. ENERGY BARS

   If you’re a fan of the energy bar for a quick pick-me-up, choose wisely. Not all energy bars are bad for you, but some are filled with added sugars and artery-clogging saturated fat. Plus, some of the bars can pack in over 300 calories – much more than most people need for a between-meal nosh.
   
   If you need a healthy snack, it’s good to fuel up with a mix of high-quality carbs and protein that you can make yourself, like one-quarter cup of trail mix – nuts mixed with raisins.
   
   

4. LOW-FAT FOODS

   “Fat-free” and “low-fat” may seem like a great way to slash fat and unwanted calories from your diet, but that’s not what happens to many processed, reduced-fat foods. That’s because added sugars are often used to make up for the fat reduction. In some cases, the reduced-fat version may have more calories than its fat-containing counterpart.
   
   Cornell University researchers have also reported that people eat larger servings when they’re given low-fat snacks. Studies from Cornell University's Food and Brand Lab found that people who chose low-fat snacks ate up to 50 percent more calories. The authors concluded that when people see the word "low-fat," they assume the portion size should be larger, as they believe low-fat equals low in calories.

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ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!