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Khushi Chhabra, a holistic health nutritionist and diabetes educator, explains how various factors - from the type of food and the way it's cut to how it's cooked, flavoured, or processed - can significantly influence its calorie content and, ultimately, your weight. In an Instagram video shared on October 3, the nutritionist highlights, "Let's get one thing straight, there are no 'good' or 'bad' foods! No single food will magically make you gain or lose weight but it all depends on your fitness goal and the food's calories and volume."
According to Khushi, different cuts of chicken - such as the breast, thighs, or wings - vary in their fat and calorie content, which means they can influence your weight goals differently, whether you're trying to lose or gain weight.
Chicken breast is the ideal choice for weight loss, as it's a lean cut that's low in both fat and calories while still providing a good amount of protein. The nutritionist highlights, "Chicken thighs have more fat and hence more calories. This makes them a great choice when you're trying to build muscle or gain weight (calorie surplus)."
Khushi explains that how you cook potatoes can significantly impact their calorie content and overall nutritional value. Boiled potatoes are a smarter choice for fat loss, as they provide plenty of volume and keep you feeling full for longer - all while being lower in calories. On the other hand, when you fry potatoes, the added oil makes calories skyrocket, making you gain weight - "French fries (even air fried) have added oil, which significantly increases the calorie density, making them better for a calorie surplus," stresses Khushi.
The egg's two parts - the white and the yolk - differ in their calorie, fat, and protein content, meaning the part you choose to eat can directly influence how it reflects on the weighing scale. Khushi explains, "Egg whites are almost pure protein and very low in calories, making them perfect for hitting protein goals in a deficit. Whole eggs include protein and healthy fats. While amazing for muscle building, the extra calories from the yolk make them more suitable for a weight gain or maintenance phase."
The nutritionist points out that black coffee is a great choice for weight loss because it has virtually zero calories. However, once you add sugar, cream, or flavoured syrups, those café-style coffees become calorie-dense - loaded with sugar and fat that can easily derail your progress.
Plain Greek yoghurt is not only highly nutritious but also rich in protein and relatively low in calories, making it an excellent choice for weight loss. However, Khushi notes that flavoured or fruit yoghurts often contain added sugars and extra calories from sweeteners and flavourings, which can contribute to weight gain instead.