Can You Eat Donuts On A Diet And Still Lose Weight?

Eating donuts on a diet may not be the healthiest of choices but it’s still possible to lose weight. Here’s everything you need to know.

Can you really eat donuts on a diet and still lose weight?

The answer to the question is a hypothetical yes, however, it’s important that the donuts be eaten in moderation.

If you’re eating too many high-calorie, high-fat foods like donuts, then your body will store more fat than if you were eating healthier low-fat options like fruit or vegetables.

But the idea behind any successful diet is not to deprive yourself of all the things that taste good in order to lose weight.

Rather it’s about making smarter choices when possible so that you can enjoy life while still shedding the pounds.

So are donuts really that bad for dieters?

Let’s take a look…

Eating Donuts On A Diet – Will It Work?

When it comes to dieting, donuts are seen as one of the worst foods you can eat.

Donuts are deep-fried in oil and are loaded with sugar, refined carbohydrates, and of course sodium – a true recipe for disaster.

Stop by Dunkin’ and pick up a simple glazed donut and you will be pounding down close to 300 calories with 14g fat and 12g of sugar.

To sum it all up, that’s virtually zero nutritional value at all.

Wash that down with a tall glass of milk and you are in big trouble if you are trying to lose weight.

Is A Donut Healthy?

Somewhat surprisingly, donuts aren’t as bad for you as once thought.

It’s true that a lot of people eat donuts on a regular basis and may have even gained weight from them.

But the truth is that they’re lower in calories and carbohydrates than other breakfast choices that are considered ‘healthy.’

They’re also better for you than having no breakfast or any other options.

However, there are some concerns to watch out for though.

Be Aware Of The Sugar Content

In addition to the high fat content, sugar is the other culprit that makes donuts “bad” for dieting.

Recent studies have been published suggesting that sugar addiction may be as serious as drugs. [1]

When you ingest some form of refined sugar, it sends a signal to the brain’s pleasure center to release dopamine.

And the bad part is that the brain will respond to this with cravings for even more.

This feedback cycle is carried out so quickly that the body’s natural signal that you are full won’t even register until you’ve downed a dozen donuts.

And in the end, you have ended up eating way more of those empty calories and are still left with absolutely zero nutritional nourishment.

Watch Out For The Bad Fats

Add to that the fact that most foods that contain high amounts of refined sugar also tend to contain high amounts of trans-fat and saturated fat.

It also needs to be mentioned that there is just about zero nutritional value in refined sugars.

From an evolutionary standpoint, human beings aren’t adapted well for refined sugar consumption.

In Paleolithic times, refined sugar wasn’t even invented and people only very rarely had the opportunity to eat natural sources of sugar such as when they happened to stumble upon a beehive full of honey.

So the point is, our bodies are not made to run on refined sugars.

Your body gets plenty of energy from complex carbohydrates and other foods that are rich in nutrition such as fresh fruits, vegetables, and whole grains.

Food manufacturers add simple sugars like high fructose corn syrup to their products because it’s extremely cheap and as stated earlier in this article, sugars are addictive and keep consumers coming back for more.

Will Eating Donuts Make You Fat?

The short answer is, it depends on the type of donut.

A traditional, homemade, yeast-risen doughnut made at home is a far cry from what you’ll find in most restaurants or bakeries these days.

Donuts that make you fat are fried in oil, sprinkled with sugar, and glazed.

But what about ready-made donuts you can buy in the grocery store?

Well, if you’re buying donuts that are baked and not fried, then they may be a good source of fiber.

The thing to watch out for is added sugars, which can add up quickly.

So it’s best to eat donuts in moderation regardless of how they’re made or where you buy them.

But can you eat donuts on a diet when it’s not possible to make your own?

Yes, but here are some donut suggestions for dieters.

What Happens If You Eat A Donut Every Day?

If you eat one donut per day while dieting and exercising, then it’s unlikely to cause excessive weight gain or even an increased risk of heart disease.

The problem is that many people eat more than one donut every day.

If this is the case for you, then it’s important not to overdo it with donuts because they do contain quite a bit of fat and sugar.

If you’re eating too many donuts during your diet, then this will likely reduce the amount of weight you lose as well as increase your risk for other health problems in the long term…

How Many Donuts Can You Eat Per Day?

What’s considered healthy depends on several factors including gender, age, activity level, and fitness level.

WomensHealth recommends that you do not eat more than six donuts in one day.

A traditional donut contains between 200-320 calories – which is equal to an entire meal for some people.

So if you’re eating only one or two donuts per day, then they will not cause weight gain.

How Long Does It Take to Burn Off 1 Krispy Kreme Donut?

According to the official Krispy Kreme website, one Original Glazed doughnut has 190 calories, 11 grams of fat, and 22 grams of carbohydrates.[2]

So to burn off those 190 calories, you’ll need to engage in a high-intensity 30-minute cardio session like running sprints, swimming laps, or biking at a fast pace.

That’s not that difficult when you really think about it.

How Long Do You Have To Walk To Burn Off A Donut?

So how long does it take to walk off a donut?

Using the above example of the 190-calorie Krispy Kreme, you’ll need to walk at least 1 mile in 30 minutes or less.

To put this into perspective, the average person walks at a rate of 3 mph when walking on the treadmill.

So if you’re able to walk this fast, then it will take you around 27 minutes to burn 190 calories off without taking any breaks.

What Is The Healthiest Kind Of Donuts?

The French Cruller consistently tops lists of the healthiest donut options at Dunkin’ Donuts, and for good reason.

Each cruller has only 220 calories with 10 grams of sugar, which is less than what most other average donuts provide in one serving.

With its low-calorie count, light amount of fat, and relatively high fiber content (5g), it’s no wonder that this breakfast pastry won’t leave you feeling guilty or sluggish afterward.

How Many Calories Are In A Glazed Donut?

The original glazed donut from Dunkin’ Donuts has 300 calories.

As a reference, this is the same amount of calories that you’ll find in four slices of white bread and an Egg McMuffin from McDonald’s.

It also contains 12 grams of fat (3.5 grams saturated), which makes it one of the highest fat foods at Dunkin’ Donuts.

Donuts are also loaded with sugar at 20 grams per donut, more than half of which is fructose sugar, making it a poor breakfast choice overall.

How Many Carbs Are In A Glazed Donut?

Be careful of just how many carbs you eat if you’re watching your weight.

One glazed donut from Dunkin’ Donuts packs 75 grams of total carbohydrates, which is about as much as a carb-conscious person should eat in one day.

If that’s not enough to make you raise an eyebrow, the donut also has more than 10 grams of sugar in it – which is roughly the same amount that you’d find in two cans of soda.

How Much Weight Can You Lose Eating Only Donuts?

While it sounds nice to eat nothing but donuts and lose weight, it’s not something that you want to plan for long-term.

If you eat no other foods while trying this, then yes, you will likely shed pounds rapidly.

But if you’re not careful, your diet could lead to damage to the liver or other organs, a deficiency in nutrients, a slowed metabolism and other complications.

Are Bagels Worse Than Donuts?

If you were debating between a doughnut for breakfast or a bagel, then the answer is an easy one.

Doughnuts are actually better than their morning counterparts because they have less fat and calories as well as being lower in carbohydrates and sodium content.

And if you are going to slather the bagel with cream cheese or butter, it gets much worse.

What’s Worse Donut or A Muffin?

While some people just love their doughnuts, others out there are more muffin-oriented.

But when it comes to calories and carbs, the fried donuts win hands down over their quickly baked counterparts.

Doughnuts have 155 fewer calories than muffins, about half as much carbohydrates (and sugar) and they also come in at less fat than an average-sized chocolate chip cookie.

But that’s where the dominance of donuts between these two breakfast favorites ends.

Muffins still serve up 1 gram more protein per ounce along with being lower on saturated fats.

How Bad Are Donuts For You?

When it comes to nutrition, donuts are among the worst choices for breakfast or any other meal of the day.

But that doesn’t stop them from being one of the favorites of college students everywhere as they’re cheap and easy to fry up in a dorm room.

Despite their bad rap, there are some lightly baked variations of doughnuts that are better for you than their fried counterparts.

Healthy Alternatives To Donuts

One of the best options that you can have if you want a donut is to buy one that’s baked and then eat only half of it.

There are also healthy versions made with whole wheat flour or low-carb almond flour, both baked instead of fried.

Avoid the sugar-laden varieties and try to get one that’s high in fiber or protein-rich instead.

For an even better alternative, you can even make your own healthy donuts.

Baked Buttermilk Donut Recipe

Non-stick cooking spray

• 1c Whole-wheat flour
• 1c White flour
• 1/2c Granulated sugar
• 1½t Baking powder
• 1/4t Nutmeg
• 1/2t salt
• 3/4c 1% buttermilk
• 2 large eggs
• 1/4c honey
• 2T butter, melted
• 1T vanilla

Instructions:

Preheat your oven to 425° F. Lightly coat a baking sheet or donut pan with a non-stick cooking spray of your choice.

Whisk together the wheat flour, white flour, sugar, baking powder, nutmeg, and salt in a large bowl.

In another bowl, whisk all of the wet ingredients together: low-fat buttermilk, eggs, honey, butter, and vanilla. Add wet mixture to dry mixture; stir gently until just combined.

Spoon batter onto a baking sheet or into donut pans and fill the donut cups three-quarters full. Bake for 8 minutes, or until donuts are golden brown on the bottom and spring back when lightly touched.

Cool on the baking sheet for about 5 minutes and turn them onto a rack.

Final Thoughts: Do Donuts Really Make You Fat?

Consistency and moderation are the keys to making any diet work for the long term.

If you decide to indulge in a tasty treat like a donut or pastry every once in a while, it’s not going to sabotage your diet entirely.

Just make sure that you wash it down with a protein shake so you are getting the nutrition that your body needs.

Also, if you have tried the donut recipe on this page, leave a comment below and let us know how they turned out.

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