Well it’s happened once again. We’ve gotten the wool pulled over our eyes one more time. It seems that those helpful little nutrition guides that a lot of restaurants and fast food places are providing us to make us feel better about our food choices, are loaded with a lot more than chicken nuggets. One could say they’re full of baloney.

A new study by the American Dietetic Association revealed that the “low-calorie” foods that you buy in restaurants and frozen meals from grocery stores may not be as low in calories as you think. What, you say? They’ve been lying to us? Yup, once again.

According to the study, researchers selected meals from fast food and other restaurants and frozen meals from grocery stores. All of these foods were listed as having less than 500 calories, or were among the lowest calorie items on the restaurant menu. On average, the restaurant items contained 18% more calories than expected, and the frozen grocery store meals contained, on average, 8% more calories than listed. These increases are not considered statistically significant, and for the frozen grocery store meals, are considered well within government guidelines for accuracy. However, these guidelines do not apply to restaurants, and some of the restaurant items actually contained TWICE as many calories as expected.

Think about that for a second. You walk into a restaurant for an after-meeting meal with your co-workers. You think, “I’ve got a handle on this. I’m going to have the low-calorie meal and stay on my plan.” And then, BAM! You get slammed with twice as many calories as you thought you were getting. Not to mention the little extra amount of fat and carbs that no one is talking about. And you didn’t even know it. Those sneaky little guys. And you wonder why you can’t drop the pounds.

Now, consider this: If you take in just 5% more calories than you burn off, you can gain 10 lbs over a year. Tell me, how good was that restaurant meal? Was it worth it?

So, what do we do? Well, you have to make your own healthy meals, and avoid pre-prepared meals from restaurants and markets whenever possible. And if you do have to eat out, be aware that that “low-calorie” meal being hawked on the menu may be just another load of junk food cleverly disguised as healthy.

Losing weight is never easy, and the only safe way to do so is through proper nutrition and exercise. However, you can increase the amount of weight you lose through what you eat. Instead of dieting to cut calories, stick with these metabolism-boosting foods.

Boosting Your Metabolism

Your metabolism is how you burn calories. When you're not exercising regularly, your metabolic rate slows down considerably. Increasing your metabolism helps you burn calories faster, thus producing quicker weight loss results. By eating well-balanced, portion controlled meals with foods that boost your metabolism, you not only feel better eating healthy, but also make your body work harder to get rid of calories.

Beverages That Boost Metabolism

Water is the best thing you can give your body and the easiest way to transition into eating healthier. As a natural appetite suppressant, water keeps you feeling full so you don't eat more than you should. It also flushes out sodium and toxins from your system. You need at least 64 ounces of water a day to keep your body healthy.

Green tea is another drink that helps boost metabolism. This tea also has properties that could help reduce the risk of cancer and heart disease. Best of all, green tea has a great taste and makes an excellent substitute for sugary sodas.

Foods That Boost Metabolism

Fruit in general is going to increase your metabolism, since its natural sugar satisfies your sweet tooth while the vitamins help your body. Grapefruit is especially beneficial and packed with vitamin C, which cuts down on insulin levels and promotes weight loss.

Vegetables, of course, are necessary and help you lose weight as well. Broccoli in particular is full of vitamin A, folate and fiber, with powerful phytochemicals that boost your immune system.

Hot peppers may seem like a strange thing to eat, but capsaicin, which is found in cayenne peppers, stimulates your body and releases stress hormones that speed up your metabolism.

When it comes to protein, lean turkey is the best metabolic boosting food, with a lower number of calories compared to beef.

Oatmeal is a great breakfast option, since it's high in fiber and keeps you full until lunch. Mix it up with low-fat yogurt, which provides calcium for your bones.

Notice the difference in your body right away when you replace your old diet with metabolism boosting foods.

Unless you have been living in a cave, you already know that Omega-3s are important to your body's function. They are called "essential" fatty acids for a reason. They have been shown to reduce the risk of certain cancers, reduce the severity of some cardiovascular diseases, as well as play a role in immune function, brain health and alleviation of rhematoid arthritis. Suffice it to say that Omega-3 fatty acids are good for you.

So, how do we get them? The obvious answer is through supplementation. However, Omega-3s are present in many foods we already enjoy. Fish, eggs, meat, flax and even milk and cheese are decent sources of Omega-3 fatty acids. Everyone knows fish is about the best source. But just so you can make some wise choices when deciding what to eat, here are some sample values:

4 ounces of Salmon provides 87.1% of the daily value of Omega-3 fatty acids.

4 ounces of Cod provides 13.3% of the daily value of Omega-3 fatty acids.

4 ounces of Halibut provides 25.8% of the daily value of Omega-3 fatty acids.

4 ounces of Tuna provides 13.8% of the daily value of Omega-3 fatty acids.

Oraganic eggs are also a good source, but be sure you choose organic, and look for eggs that indicate a high content.

Speaking of eggs, here is a recipe that I like to use once in awhile when I get a craving for an omelette. Let me know what you think of it:

4 fresh organic High Omega-3 eggs at room temperature

3 tablespoons extra virgin olive oil (you can also use coconut oil or butter if you must)

1 small onion, thinly sliced

1/2 red bell pepper, julienned

2 oz. goat cheese or feta cheese

Saute the onion and pepper in a tiny bit of oil until tender. While, sauteing, crack eggs into a bowl and whisk lightly until blended well. Don't over whisk, this can make the omelette tough. Heat the oil in a cast iron skillet. When oil is hot (I like to sprinkle a tiny bit water on it. When it sizzles, it's ready) add the eggs. Tilt the pan so the eggs cover the bottom uniformly, and let them cook until they just start to brown lightly on the bottom. Dump the onions and pepper mixture along with the cheese, onto the eggs and fold it over in half. Lower the heat and let the eggs cook all the way through, maybe another 30 seconds or so. DO NOT overcook! Slide it onto a plate and enjoy! I also like to sprinkle a little oregano and/or basil on top, but that's just me.

Who said eating healthy has to be boring?