Health
These 6 ‘healthy’ foods won’t help you lose weight, nutritionist warns
While some foods are considered healthy and nourishing, they might not always be optimal for weight loss.
Registered dietitian nutritionist Ilana Muhlstein spoke with Fox News Digital in an interview about certain foods that could stunt health and fitness goals.
“There’s definitely a big difference between healthy and healthy for weight loss,” the Los Angeles-based expert said. “This is something that I see so many people struggle with.”
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It’s possible to eat healthy foods yet still pack on pounds, she noted, “which is not healthy for your overall body, especially if you have weight to lose.”
Registered dietitian nutritionist Ilana Muhlstein is the author of the weight-loss book “You Can Drop It!” and is known as NutritionBabe by her two million followers on TikTok. (BODi)
Here are six surprising foods that might not help you lose weight.
1. Granola and oats
While granola is a classic topping for healthy snacks like yogurt and smoothie bowls, Muhlstein likened it to a “crushed-up cookie.”
“People look at it as super healthy, but those oats are usually being tossed with nut butters, oils, maple syrup, honey, thrown-in chocolate chips and coconut shavings,” she said. “They’re baked, it’s dense and a cup of granola can be 600 calories.”
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Even a sprinkle of granola can add up to 200 calories, according to Muhlstein.
“[It’s] really not a great bang for your buck when you’re talking about filling up on foods and staying within a healthy calorie range for weight loss,” she said.
A sprinkle of granola can add up to 200 calories, according to the nutritionist. (iStock)
While oat-based foods like overnight oats and oatmeal can work well for people who are athletic, they might not be the best choice for those on weight-loss journeys, Muhlstein said.
“It kind of sits with them … they’re not able to burn it off so quickly,” she said. “It’s really good before a workout, as you’re taking those carbs and using them efficiently.”
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Muhlstein recommends pairing oat recipes with yogurt or protein powder for a more optimal meal.
2. Nut butters
Nut butters are “not a protein source,” even though whole nuts contain protein, the nutritionist stated.
Nut butters are not a good source of protein, the nutritionist said. (iStock)
They can be used to add flavor or healthy fat to recipes like salad dressing, stir-fry or smoothies, she said.
“If you are trying to eat peanut butter for protein and you’re having a peanut butter and jelly sandwich, you are having a lot of calories, a lot of carbs … and very, very little protein overall,” Muhlstein noted.
3. Chia seeds
Seed-based snacks like chia seed puddings have grown in popularity as a healthy breakfast option.
Chia seed puddings, however, can be made with sweeteners like honey, maple syrup and coconut milk, which make them “very high in calories” and low in protein, Muhlstein revealed.
Chia seed puddings can be high in calories due to added sugars, the expert cautioned. (iStock)
“It has plenty of good, healthy fats and could be great for your digestion, [with] Omega-3s and fiber,” she said.
“But overall, it’s not the slimmest choice if you’re trying to drop pounds on the scale and maintain a leaner frame.”
4. Avocado
While avocado is well-known for being a healthy fat, eating too much can hamper weight-loss goals.
Most women only need about one avocado’s worth of fat in a whole day, according to Muhlstein.
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“When you get a salad with half an avocado on top of the dressing, on top of the nuts and everything else, it’s probably a lot,” she said. “I usually recommend about a quarter to a third of an avocado at a time.”
Most women only need about an avocado’s worth of fat per day, the nutritionist advised. (iStock)
5. Sourdough bread
During the COVID-19 pandemic lockdowns, many people turned to baking sourdough bread, which spiked its popularity.
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While sourdough does have some healthy qualities, as it’s fermented and can have a lower glycemic index, Muhlstein pointed out that it “still has calories.”
“It’s still not cauliflower,” she said. “It’s really funny how many people almost treat it like it is.”
Sourdough bread has been touted as a “health food,” the expert noted, but it still contains calories. (Andy Cross/MediaNews Group/The Denver Post via Getty Images)
Some of Muhlstein’s clients have made a habit of baking a loaf of sourdough every week and then eating the whole thing, she said.
“It’s really not working for their weight loss,” she said. “But it’s the last thing they think is the problem, because it’s been touted as such a health food.”
6. Pesto
Pesto can be a delicious condiment on salads, vegetables and other dishes, but it is usually made with “lots of olive oil, lots of Parmesan cheese and lots of pine nuts,” Muhlstein cautioned.
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“When you have that dipped with your bread, and it becomes excessive, it is a very high-calorie condiment,” she said.
A pesto recipe can be thinned out with lemon juice, Greek yogurt or nutritional yeast instead of cheese and nuts, the expert suggested. (iStock)
The nutritionist recommends thinning out a pesto recipe with lemon juice, Greek yogurt, or nutritional yeast instead of cheese and nuts.
Adding more basil will help thicken the recipe, while more water will help blend it.
“I know that sounds sacrilege to some chefs, but if you are really trying to get the flavor, there are ways to make a leaner pesto,” Muhlstein added.
Health
4 Mistakes People Make When Starting a GLP-1 That Can Stall Weight Loss—Plus How to Maximize Your Results
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With an aggressive new strain spreading across the country, this year’s flu season has been marked by record-high hospitalizations and reportedly intense symptoms.
As people look for ways to contain the spread, new research has found that a few simple factors can greatly reduce transmission.
Researchers from the University of Maryland Schools of Public Health and Engineering in College Park and the School of Medicine in Baltimore studied influenza spread by placing flu-positive college students in a hotel room with healthy middle-aged adult volunteers.
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The study, published in the journal PLOS Pathogens, is reportedly the first clinical trial investigating how the flu spreads from naturally infected people to uninfected people, according to a press release.
The participants, including 11 healthy volunteers, lived on a quarantined floor of a Baltimore-area hotel for two weeks. During that time, they simulated interactions, including having conversations, doing physical activities like yoga, and passing around objects like pens and tablets from infected people to the rest of the group.
New research has experts questioning how the flu spreads through airborne transmission. (iStock)
Researchers monitored the participant’s symptoms, performed daily nasal swabs, and collected saliva and blood samples to test for antibodies, the release stated.
The study also measured the “viral exposure” in the volunteers’ breathing air and ambient air in the activity room. The exhaled breath of the participants was measured by a machine called the Gesundheit II, invented by researcher Dr. Donald Milton and colleagues at Harvard T.H. Chan School of Public Health.
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At the end of the experiment, none of the healthy individuals had become infected with the flu due to a variety of factors. This included a lack of coughing, as the infected students were holding “a lot of virus in their noses” and only small amounts were “expelled into the air,” the researchers noted.
Researchers said proper ventilation was a major factor in halting flu spread in this study. (iStock)
“Our data suggests key things that increase the likelihood of flu transmission — coughing is a major one,” Dr. Jianyu Lai, post-doctoral research scientist and the study’s lead data analyst and report writer, shared in a statement.
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The other factor was ventilation and air movement, as the air in the study room was “continually mixed rapidly by a heater and dehumidifier, and so the small amounts of virus in the air were diluted,” Lai pointed out.
The researcher added that middle-aged adults are “usually less susceptible” to influenza than younger adults.
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Most researchers assume that airborne transmission is a major factor of disease spread, according to Dr. Donald Milton, professor at SPH’s Department of Global, Environmental and Occupational Health and a global infectious disease aerobiology expert.
“At this time of year, it seems like everyone is catching the flu virus, and yet our study showed no transmission,” he said in the same press release. “What does this say about how flu spreads and how to stop outbreaks?”
There have been 81,000 flu-related hospitalizations and more than 3,000 deaths in the U.S. this year so far, data shows. (iStock)
Milton, who was reportedly among the first experts to identify how to stop the spread of COVID-19, noted that findings from these types of trials are essential to updating international infection-control guidelines.
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“Being up close, face-to-face with other people indoors where the air isn’t moving much, seems to be the most risky thing — and it’s something we all tend to do a lot,” he said.
“At this time of year, it seems like everyone is catching the flu virus, and yet our study showed no transmission.”
“Our results suggest that portable air purifiers that stir up the air, as well as clean it, could be a big help,” Milton suggested. “But if you are really close and someone is coughing, the best way to stay safe is to wear a mask, especially the N95.”
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Approximately 11 million flu illnesses and about 5,000 deaths have occurred so far in the 2025-2026 influenza season, according to CDC data. A large share of the current flu cases are caused by the new influenza A subclade K variant.
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GLP-1 has become a popular buzzword in the weight-loss community — but now some are touting “GLP-3s,” claiming they are taking obesity medications to the next level.
GLP-1 (glucagon-like peptide-1) medications work by mimicking a naturally occurring hormone in the body that helps regulate blood sugar and appetite.
The informal term “GLP-3” refers to a new triple-agonist drug that targets three hormones: GLP-1, GIP (glucose-dependent insulinotropic polypeptide, another naturally occurring hormone released by the gut after eating) and glucagon receptors. The most advanced example is retatrutide by Eli Lilly, according to clinical trial outcomes.
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The New England Journal of Medicine published results from a 2023 phase 2 retatrutide trial for obesity, revealing “substantial reductions in body weight” after 48 weeks of treatment.
A 12 mg once-weekly injection led to a 24.2% weight reduction, and participants continued to drop pounds after the 48-week trial period.
GLP-1 (glucagon-like peptide-1) medications work by mimicking a naturally occurring hormone in the body that helps regulate blood sugar and appetite. (iStock)
Side effects were reportedly similar to GLP-1 medications, most commonly including gastrointestinal complications like nausea, vomiting and diarrhea. Heart rate increases were noted, depending on the dose.
How it’s different
Retatrutide mimics three natural hormones found in the body, compared to GLP-1s that simulate just one hormone, according to a report by GoodRx pharmacists.
GIP and GLP-1 hormones signal the pancreas to release insulin after eating, while slowing digestion to help initiate feelings of fullness.
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These hormones target the area of the brain that regulates appetite and influences food cravings, the report noted.
The third hormone, glucagon, speeds up metabolism and helps the body break down fat cells for energy. That hormone also tells the liver to make new sugar, which is kept in check by GIP and GLP-1 activity, preventing blood sugar spikes.
Participants in the phase 3 trial saw an average weight loss of 71.8 pounds. (iStock)
“This added metabolism boost can add to and complement GIP’s and GLP-1’s actions. And that’s why it seems to provide significant weight loss,” the GoodRx website states. “If approved, retatrutide will be the first in a new class of medications.”
Eli Lilly announced results from its phase 3 trial TRIUMPH-4 in December, testing retatrutide’s effect on weight loss and other health conditions.
“We believe retatrutide could become an important option for patients with significant weight loss needs and certain complications.”
Participants with obesity and knee arthritis who took a 12-mg dose of retatrutide saw an average weight loss of 71.8 lbs (28.7%) at 68 weeks.
“For retatrutide, the findings from TRIUMPH-4 are encouraging, and with seven additional phase 3 readouts expected in 2026, we believe retatrutide could become an important option for patients with significant weight loss needs and certain complications, including knee osteoarthritis,” a Lilly spokesperson said in a statement to Fox News Digital.
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The drug also reduced Western Ontario and McMaster Universities Osteoarthritis Index (WOMAC) pain scores by an average of 75.8%, marking “significant improvements” in comfort level and physical function.
More than one in eight patients reported being “completely free” from knee pain at the end of the trial, according to a press release from Lilly.
Participants with obesity and knee arthritis who took a 12-mg dose of retatrutide saw an average weight loss of 71.8 lbs (28.7%) at 68 weeks. (iStock)
Seven additional phase 3 trials for retatrutide are expected to wrap up in 2026. The drug could see FDA approval in 2027, according to GoodRx.
The Lilly spokesperson noted that there have been no studies comparing retatrutide to GLP-1 treatments due to “differences in study design and patient populations.”
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Despite limited data availability on the drug, the medication could also be applied to treat other conditions like type 2 diabetes, kidney disease, cardiovascular risk reduction and metabolic dysfunction, according to GoodRx and other experts.
Fox News senior medical analyst Dr. Marc Siegel noted that Lilly’s Zepbound and Mounjaro already target two metabolic pathways — GLP-1 and GIP — which work together to promote weight loss, reduce hunger and inflammation, improve insulin function and slow digestion.
The doctor confirmed that the new drug, with its third receptor agonist, will further decrease hunger while increasing the feeling of fullness.
More than one in eight patients reported being “completely free” from knee pain at the end of the trial. (iStock)
“The weight loss in clinical trials is even more substantial, and the most likely reason that it decreases orthopedic problems is because of the weight loss — less stress on the joints and the decreased inflammation,” Siegel added.
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The most common side effect of GLP-3s is gastrointestinal symptoms, the doctor confirmed. Rarer side effects may include pancreatitis, gallstones and heart arrhythmia.
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Philip Rabito, M.D., a specialist in endocrinology, weight loss and wellness in New York City, shared in an interview with Fox News Digital that this new class of weight-loss drugs is positioned to “approach bariatric surgery level outcomes” — although it doesn’t come without risks.
“The novel glucagon‑agonist component introduces less‑understood long‑term safety considerations, so it is imperative that patients are followed closely by healthcare professionals experienced with this class of medicines, with cautious, stepwise use, despite the impressive efficacy,” he cautioned.
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