Here's Why You're Gaining Weight On A Healthy Diet

You might assume that by eating healthy, you’ll automatically drop those extra pounds or won’t ever gain weight. Unfortunately, this isn't always the case. It can be frustrating because you may feel like you’re doing everything right but not seeing the results you want and expect.

One major problem—that I see my patients struggle with all the time—is that so many healthy eating programs rarely address the healthier habits that need to accompany healthier food choices. Both aspects are important and work synergistically to not only help you lose weight and feel healthier but to also help you stick with it long-term. 

It’s easy to overeat indulgent foods and snack foods since they have an addictive quality1; they’re hyperpalatable (comforting and taste good), so it’s difficult to limit yourself. These foods are often processed, higher in fat and glycemic load, and calorie-dense—adding hundreds of calories to your day without realizing it.

Most healthier, lighter foods don’t have this effect and their intake is easier to control. But if you’ve struggled with unhealthy food habits, like overeating and eating when you’re not hungry, choosing healthier foods is only half the battle.

When you start eating healthier, it’s common to replace junk foods with things like nuts, nut butters, granola, grain crackers, and healthier dessert options (I'm looking at you, vegan ice cream). Although these foods can still be healthy, they’re calorie dense and can sabotage your weight management efforts. Lower calorie, nutrient-dense snacks like fruits, vegetables, hummus, or a high-quality protein shake are smarter options.

There are many reasons for overeating, but a common one is stress. Stress makes you crave comfort food and feel less satisfied after indulging. Stress eating2 is often used (oftentimes unconsciously) to take your mind off what’s stressing you out rather than dealing with the issue.

The better approach is to become more mindful of sources of stress (and do your best to minimize or remove chronic sources of stress) and find nonfood ways to de-stress and focus on what you really need in these moments. It could be catching up with a friend who makes you laugh, taking a warm bath, getting outside and taking a walk, listening to music, or reading. Mindful eating goes a long way, too; portion what you eat, go slowly and savor the nutrition, and avoid multitasking while eating.

Once banished by low-fat, low-calorie diets that dominated the last part of the 20th century, the 21st century brought fat back. Healthy eaters now fully embrace the great nutrition and satisfying nature of “healthy fats.” Nuts, avocados, coconut, and even animal fats can be a great way to feel satiated.

Unfortunately, unlimited fats pose a challenge when your goal is not just healthy eating but also weight management. Having too many fats—even healthy ones—at every single meal can slow your weight-loss progress. This is true for any macronutrient consumed in excess, but dietary fat is more than double the caloric density (9 kcal per gram) of protein and carbs (both 4 kcal per gram).

Striking a balance between high-calorie and low-calorie foods is key to healthy eating and achieving and maintaining a healthy weight. One of the more important ways to strike this balance is to incorporate an abundance of vegetables. In fact, eating more vegetables is tied to a lower risk of weight gain and obesity3.

Packaged and prepared foods—even healthy or organic versions—can be calorie-dense and easy to overeat. Common examples are protein bars, trail mix, granola, breads, and baked goods.