Eating Too Much Healthy Food: Can Good Nutrition Cause Weight Gain?

Beginner dieters are often told to limit sugary, fatty, and high-calorie foods – reasonable advice for sure. Yet sometimes this path just doesn’t seem to yield this desired result – you’ve switched to healthier options, but the pounds still persist. In addition, you may feel some unpleasant effects that you’ve never experienced before. 

There may be various reasons behind the problem, and one of them could be that you simply eat too much healthy food. Yes, this is perfectly possible – the general healthiness of any product doesn’t preclude you from unwanted effects after it’s over-consumed. Weight gain is one of the most widespread examples. Will eating too much healthy food make you fat? Let’s clarify this right now.

The Basics of a Healthy Diet

A balanced diet is one that provides you with all the energy, macronutrients, vitamins, and minerals necessary for your body to function correctly. A healthy diet helps you stay active and energized, supports your immunity, and improves your overall health. A balanced diet is the cornerstone of any weight loss effort. 

Scientific studies connect a balanced diet with the reduction of obesity, in addition to the decreased risk of chronic diseases tied to obesity, such as cardiovascular disease, and high blood pressure (15), (26).

The following products should make up the foundation of your balanced diet: 

1. Whole Grains

They contain a lot of complex carbs and fiber. Whole grains provide sustained energy, help shed those excess pounds, and help reduce cardiovascular risks (36).

1. Leafy Greens

These include kale, collard, and spinach, which are rich in micronutrients that may help prevent things such as heart disease, cancers, macular degeneration, and type 2 diabetes (9).

1. Legumes

They contain a ton of vegetable protein (crucial for vegetarians) and contain soluble fiber that may help you lower blood pressure, reduce the risk of heart disease, and improve cholesterol markers (5).

1. Nuts

Almonds, walnuts, and macadamia nuts are immensely beneficial for your entire body. However, most importantly they are a source of crucial polyunsaturated fatty acids omega-6 and omega-3, as well as other healthy fats, protein, fiber, and various vitamins and minerals(1).

Read More: Healthy Ways to Get Dopamine

1. Dairy Products

Plain yogurts, kefir, and low-fat cottage cheese provide the calcium that is essential for your teeth and bones, they’re a good source of protein, and in some cases, they provide probiotics to support a healthy digestive system (8).

1. Seafood

This is an essential source of omega-3 fatty acids and is one of the best sources of protein. Seafood supports your vision and skin condition and may help prevent cognitive decline and lower the risk of depression (12).

1. Fruits and Berries

They are an amazing storehouse of antioxidants, which help protect your body from various chronic diseases (13). 

Now, what if you’ve changed your diet, but the pounds are being stubborn? What if you even notice an increase on the scales?

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Why Eating Too Much Healthy Food Can Cause Weight Gain

The most likely cause is calories. Whichever food you eat, you still need to eat fewer calories than you burn in order to lose weight. And while healthy foods are beneficial for your health, they still contain calories. This is why you’re perfectly able to consume more calories than you expend by overeating healthy foods, and consequently gain weight over time if it happens regularly. 

For example, while nuts are incredibly beneficial for your health, they are also a fairly high-calorie item. For example, one cup (132 grams) of macadamia nuts contains as much as 950 calories (34). The recommended serving size is one ounce, which contains approximately 200 calories.  

So, if you’re a nut lover, it’s quite easy to overdo them, in the belief that you can chew an unlimited amount throughout the day. Eventually, your cherished weight loss is nowhere to be found as a result of eating too many nuts. 

Some foods are indeed difficult to overeat. For example, non-starchy vegetables contain a lot of fiber and water and are largely low-calorie. On the other hand, starchy vegetables such as potatoes and corn are more calorie-dense. So can you eat too many vegetables? This depends on the type. 

Another problem is foods that are labeled “low-fat” and “fat-free”. These may have low fat content, combined with a ton of added sugars. So it’s imperative to watch the calorie content of such foods and consume them in moderation. 

How to Know if I’m Eating Too Much Healthy Food

The best way is to track your calorie consumption and caloric expenditure. It’s important to choose your calorie goal in accordance with your daily energy requirements. To do this, you can use the calories burned calculator. 

You can calculate your caloric expenditure as adjusted for your age, weight, sex, and level of physical activity. This will help you stick to an effective calorie limit without being too restricting. 

Sticking to a healthy calorie limit will spare you from some of the unpleasant consequences of unbalanced weight loss dieting such as fatigue, weakness, and debilitating hunger cravings. You really don’t have to suffer to lose weight. 

Why is Eating Too Much Healthy Food Bad?

You already know that eating too much healthy food can cause weight gain. However, with some particular, incredibly healthy foods, you may face other negative consequences related to specific features of these foods. 

For example, too much essential omega-3 found in fish can be harmful. Up to 5,000 mg per day is believed to be safe for most healthy people, but can have too much blood-thinning effect in some people (21). Furthermore, too much fish oil can trigger vitamin A toxicity due to overconsumption (17). You’re more likely to experience these negative effects when taking fish oil supplements, rather than from eating fish. 

Another example is certain fish. Due to ocean pollution, some larger fish accumulate methylmercury – a toxin that can cause multiple negative consequences, including vision impairments and lack of coordination (18). 

Follow the FDA or your local authority’s advice about which types of fish are safest to eat and in what quantities. 

The final example is liver. Liver is one of the most nutritious parts of animals. Just a 100-gram portion of beef liver contains several times the recommended intakes of vitamin A and copper (33). This can lead to toxicity  (7). This is why it’s not recommended to eat liver every day, and pregnant women should avoid it altogether.  

Read More: Are Veggie Chips Healthy?

What Happens if You Eat Too Much Unhealthy Food?

If you constantly consume unhealthy foods such as ultra-processed snacks, fast food, and sugary drinks, you may be putting yourself at risk for various health problems. These types of foods are high in calories, saturated fat, added sugar, and sodium, which can lead to weight gain and increase your risk for chronic diseases such as heart disease, diabetes, and certain cancers.

Eating too much unhealthy food can have a direct impact on your body’s overall health. Here are some potential effects:

• Weight Gain: Consuming a diet that is high in calories without adequate physical activity can lead to weight gain (24). This places added strain on your joints, increases your risk for obesity-related diseases, and can affect your self-esteem.
• High Blood Pressure: Foods that are high in fat, sugar, and sodium can increase your blood pressure. Over time, high blood pressure can damage the walls of your arteries and increase your risk for heart disease and stroke (11) (16).
• Increased Cholesterol Levels: Eating unhealthy foods can also lead to elevated cholesterol levels. This can result in plaque buildup in your arteries, which restricts blood flow to vital organs and increases your risk for heart disease (27).
• Higher Risk of Diabetes: Consuming too many sugary drinks may increase your risk of developing type 2 diabetes. This is because these foods can cause weight gain, which may lead to insulin resistance, making it difficult for your body to regulate blood sugar levels (3).
• Digestive Issues: Many unhealthy foods lack important nutrients and fiber, which can lead to digestive problems such as constipation and bloating (30).
• Weakened Immune System: Eating a diet that is high in calories and ultra-processed foods can also weaken your immune system if you don’t get enough healthy foods with essential nutrients in them, making you more vulnerable to illnesses and infections (32).

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Continuously consuming unhealthy foods can have serious long-term consequences on your health. In addition to the aforementioned effects on your body, it can also lead to:

• Chronic Diseases: Excess weight gain as a result of an unhealthy diet increases the risk for heart disease, diabetes, and certain cancers (14).
• Poor Mental Health: Eating unhealthy foods regularly can have negative effects on your mental health (21). It can contribute to feelings of depression and anxiety, in addition to affecting your energy levels and overall mood.
• Shortened Lifespan: Ultimately, continuously eating an unhealthy diet can shorten your lifespan. Chronic diseases can significantly reduce your lifespan and increase your disabled life expectancy (4).

Check out our Can You Eat Coffee Beans? article to learn more about what eating coffee beans can do to your health

FAQs

• Can too much healthy food make you sick?

While consuming a balanced and nutritious diet is essential for overall health, it’s still possible to consume too much healthy food. Some potential negative effects of excessive healthy food consumption include:

• Nutrient Imbalances: Eating too much of certain nutrients and too little of others can lead to imbalances in important nutrients such as vitamins and minerals. This can negatively impact your health and increase your risk for deficiencies or toxicity (20).
• Digestive Issues: Eating large amounts of high-fiber foods without gradually increasing your intake can cause digestive discomfort, bloating, and gas (30).
• Weight Gain: Consuming excess calories, even from healthy sources, can lead to weight gain and put you at risk for obesity-related health issues.
• Oral Health Issues: Eating large amounts of acidic foods, such as citrus fruits, can erode tooth enamel and lead to dental problems (6).

Check out our collection of Best Frozen Meals for Weight Loss to learn about healthy options for meals on the go.

• Can eating too much be bad for your health?

Eating too much, regardless of the type of food, can lead to various health issues and put you at risk for chronic diseases.

Some of the potential consequences of overeating include:

• Weight Gain: Consuming more calories than your body needs can lead to weight gain (24), which can place added strain on your joints and increase your risk for obesity-related health conditions (14).
• Digestive Issues: Overeating can also cause digestive problems such as bloating, discomfort, and constipation due to the excess amount of food your body needs to process (23).
• Increased Risk for Chronic Diseases: Overeating over a long period of time can lead to obesity, which increases your risk for various chronic diseases such as heart disease, type 2 diabetes, and certain cancers (14).
• Poor Nutritional Intake: When you overeat, you’re more likely to consume foods that are high in calories but low in essential nutrients. This can result in nutrient deficiencies and negatively impact your overall health (20).

It’s important to listen to your body’s signals of hunger and fullness and practice mindful eating habits. Eating a balanced diet with appropriate portion sizes is the key to maintaining good health and preventing the negative consequences of overeating (10) (35). 

In addition, regular physical activity can help offset some of the effects of overeating and promote overall well-being (25). 

• Why am I still hungry after eating a healthy meal?

If you feel hungry after eating a healthy meal, this could be due to a variety of reasons:

• Not Eating Enough: Your body needs a certain amount of calories to function properly and if you don’t consume enough food, your brain will send signals that you’re still hungry.
• Lack of Satiety from Nutrients: Foods that are high in fiber and protein can promote feelings of fullness and satiety (22). If your meals lack these nutrients, you may not feel satisfied, even after consuming an adequate number of calories.
• Eating Too Quickly: It takes time for your body to register that you’re full. If you eat too quickly, then you chew the food less, which results in reduced satiety, particularly when you eat large amounts of food (28).
• Emotional or Boredom Eating: Sometimes we may mistake feelings of boredom or emotions such as stress or sadness for hunger, which causes us to overeat (29).

If you consistently feel hungry after healthy meals, it may be helpful to track your food intake and ensure that you’re consuming enough calories and nutrient-dense foods. Eating slowly and mindfully can also help promote feelings of satiety (19). 

In addition, seeking support from a registered dietitian or therapist can help address any underlying emotional or psychological factors that contribute to overeating. 

In our guide to 4 Macronutrients, we discussed the importance of consuming a balanced diet that includes carbohydrates, protein, fat, and fiber.

Final Thought

To sum up, eating too much healthy food can cause weight gain due to caloric excesses. This is why tracking your calories is essential, even when your diet consists of healthy products. In addition, certain nutritious foods can be harmful when consumed in large amounts due to their chemical composition.