The DIET foods that are making you fat: Expert reveals fruit juice, rice cakes and brown bread can pile on the pounds

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Eating brown bread, snacking on rice cakes and drinking plenty of fruit juice might make you think you're being healthy. 

But according to the health and fitness experts, the foods you automatically reach for when trying to shed pounds could actually be causing you to put on weight.

They say granola is packed with fat and sugar, brown bread is white bread with added colouring and fruit juice contains more sugar than some fizzy drinks.

A woman eats granola cereal but it's not as healthy as you would think and contains lots of fat and sugar

Instead they suggest replacing them with healthier alternatives including porridge, peas and homemade kale chips.

The nutrition website has revealed the hidden fats, sugars and salts in popular diet foods, naming and shaming trail mixes and sushi.

Even rice cakes, which are considered a dieter's dream, have been accused of being a culprit, contributing to hunger pangs later on.

Darren Beale from MuscleFood.com said: 'With the large amount of choices and ease of these so-called healthy foods so readily available, it's no wonder dieters keep going back for more.

'Just because something is low in calories it does not necessarily mean it's the healthiest option.

'It's important to make sure that you have an adequate amount of fibre and protein in your diet too so you can keep those tell-tale pangs of hunger after a disappointing rice cake at bay.'

Here are the Darren's top 10 diet foods you should avoid along with the best alternatives.

GRANOLA 

Granola is packed with fat and sugar so experts advise avoiding it if you want to lose weight

Porridge is a better alternative as it has no added sugars or preservatives and gives a slow release of energy

It's easy to see granola as a healthy breakfast option but Darren said: 'Most supermarket granolas are packed with fat and sugar.' 

It does contain some healthy ingredients like low GI oats and nuts, which are a good source of fat.

Try instead: Porridge

Porridge is made with rolled oats is a natural and healthy way to kick-start your day without any added sugars or preservatives. 

Darren said: 'The oats will give you the slow release energy you need and you can add banana or fresh berries for one of your five a day.'

TRAIL MIX

Trail mix can be full of extra sugar and a large bag can contain up to 3,000 calories so Darren advises eating 40g of dried fruit and nuts instead

Trail mix is often seen as a healthy alternative to snacking. But dried fruit can be full of extra sugar and mixed with nuts, a large bag can contain up to 3,000 calories.

Try instead: Portioned fruit, nut and seed mix

If you limit your intake to 40g of dried fruit and nuts you'll get all the nutrients you need without constantly grazing on the huge bags of trail mix.  

FRUIT JUICE 

Darren advised not drinking too much fruit juice as it is packed full of sugar and instead making fruit tea soda, with cold fruit tea

Fruit juice is seen as a healthy start to the day and despite being packed full of vitamins and minerals fruit juice is also packed full of sugar. 

Darren said: 'Even if it's made with real fruit all the good stuff like the fibre has been removed.'

Try instead: Fruit tea soda

If you like to have that fruity boost in your drink, make a pot of fruit herbal tea then leave overnight to chill. In the morning, top it up with soda water for a refreshing drink with little to no sugar.

AGAVE NECTAR

Swap agave nectar for coconut nectar as it's low GI and is naturally sweet

Agave nectar is a syrup often added to food to give it a sweet kick. However, agave is known to contain high levels of fructose which in large amounts can cause elevated levels of insulin the fat storing hormone.

Try instead: Coconut nectar

Coconut nectar is completely raw, meaning its low GI and nutritionally superior to agave. It has vitamin C and is naturally sweet but mild in flavour.

BROWN BREAD

Although you might think picking up the brown bread in the supermarket is helping your waistline, Darren warns brown bread is no better for you than white

Although you might think picking up the brown bread in the supermarket is helping your waistline, Darren warns brown bread is no better for you than white. 

He said: 'It is simply white bread made brown using chemicals and colourings. It is not made with whole grains and will spike your blood sugar just like the white alternative.'

Try instead: Granary or rye bread

Granary and rye bread is denser and contains more fibre than regular wholemeal loaves. Some even come with seeds baked into the bread for added nutrition.

SWEETCORN

New research suggests sweetcorn raises blood sugar in the body, meaning your glucose levels drop

Instead, both fresh and frozen peas are actually a fantastic source of protein and fibre to keep you fuller for longer

New research suggests sweetcorn raises blood sugar in the body, meaning your glucose levels drop. 

Darren points out this is 'not great if you're trying to lose weight.'

Try instead: Peas

Both fresh and frozen peas are actually a fantastic source of protein.

With a 64g serving of petit pois, you'll receive 7g of protein plus a stack of fibre, which will help keep you fuller for longer. Try adding them into pastas and salads to cut down on carb-loaded portions.

SUSHI

Sushi layered in starchy rice and smothered in soy sauce is a recipe for bloating disaster

Instead, have grilled or steamed fish which tastes great but doesn't have any salty condiments

Many of us reach for sushi thinking it's low fat and it's well known that fish with it's essential Omega-3 fatty acids is good for you.

But your lunch is actually not such a healthy choice when it comes layered in starchy rice and smothered in soy sauce, it's a recipe for bloating disaster.

Try instead: Fish that has been steamed or grilled

Make sure you get your fishy benefits by tucking into a plate of steamed salmon or grilled tuna steak a few times a week. 

The way they are cooked will mean they taste great without any salty condiments.

RICE CAKES

Rice cakes have long been known as an alternative to snacking on fatty foods, as they contain very few calories

Rice cakes have long been known as an alternative to snacking on fatty foods, as they contain very few calories. However, because they have pretty much nothing in them, they lack fibre and protein that leaves you craving food more than if you didn't eat anything at all.

Try instead: Celery with peanut butter

Darren said: 'This is a perfect snack to munch on when you hit the mid-afternoon lull. This will contain both fibre and protein so will keep you fuller for longer.'

VEGETABLE CRISPS

Vegetable crisps are high in vitamin A and C but have up to 150 calories in a packet and nine grams of fat

These colourful alternatives to potato-based crisps are high in vitamins A and C and are supposedly healthy for you. However, they are highly salty and a handful can hold up to 150 calories and nine grams of fat.

Try instead: Kale chips

For a healthier and cheaper alternative, grab a bag of kale from your local supermarket, place them on a baking tray and coat with coconut oil. You can season with anything from chilli to miso paste. Bake on a low temperature for around an hour until the chips are light and crispy.

WRAPS

Wraps should be avoided for wholegrain pitta breads instead with less calories and more fibre

The healthy option of the sandwich is just as lethal. The wrap alone is very high in calories due to the fat and sodium content. Adding any fillings to it just piles on the calories.

Try instead: Wholegrain pitta bread

These little pockets of goodness provide a great alternative to wraps as well as providing a healthy dose of fibre with little calories.