These are the "treats" you should consume sparingly, or even avoid if you can. They're delicious but pack a lot of calories, making it hard to stay in a calorie deficit.

• Chocolate and sweets

• Chips

• Cakes and cookies

• Sausages

• Bacon

• Fatty meats

• Soda

THE UNUSUAL SUSPECTS ⚠️

These foods are considered healthy by many, and in small quantities, they pose no problem. However, beware—they're very high in calories and will make it difficult for you to reach a caloric deficit.

Dried fruits

Yes, it’s fruit, but without water, it’s concentrated sugar. Be cautious when consuming dried fruits as they are much more calorie-dense than their fresh counterparts.

Nuts and nut butter

Nuts are healthy, but they are also calorie powerhouses. With around 700 calories per 100 grams, a small handful can quickly add up. Use sparingly.

Olive oil

At 900 calories per 100 grams, olive oil is almost pure fat. While healthy in moderation, it's easy to go overboard. Try to minimize its use, just like with other oils.

Cheese (especially hard cheese)

While cheese provides protein, it’s typically high in fat. Opt for lower-fat versions like cottage cheese, mozzarella, ricotta, or reduced-fat hard cheeses to cut down on calories.

Butter

Debates on the health benefits of butter aside, it’s primarily fat. Adding butter to any dish will significantly increase its calorie content, so use it with care.

Dark chocolate

Often touted as a "healthier" alternative to milk chocolate, dark chocolate does contain less sugar. However, it makes up for it with fat, which means dark chocolate can actually have more calories than milk chocolate. It’s not the low-calorie alternative many believe it to be.

Takeaway: High-calorie density foods are best enjoyed in small portions, as they can very quickly negate your calorie deficit.