Foods to avoid for weight loss

Foods to avoid for weight loss

What you eat can have a major impact on your weight and how you feel.

While some foods like candy and chocolate make help you feel good, they won’t help you lose weight.

On the other hand, foods like natural yogurts, lean meats, and vegetables will help you lose weight.

And, don’t worry, healthy food doesn’t have to taste bland, there’s plenty of ways to spice it up and make it tasty.

When you’re trying to lose weight, knowing which foods to limit or avoid can be just as important as knowing what to eat.

In general, people looking to lose weight should avoid highly-processed foods as they tend to be high in calories and fats. Instead, you should eat a well-balanced diet that is rich in fiber and proteins while offering enough healthy fat and vitamins.

To get some ideas about foods you can eat for breakfast or snacks throughout the day, check out our article on that here.

In this article, we will cover 15 types of food you should limit or avoid eating if you’re trying to lose weight.

1. Sugary Drinks

High-Sugar drinks, like sodas, fruit drinks, and sports drinks, are some of the unhealthiest things you can consume.

These drinks tend to be very high in calories, but don’t fill you up, so you end up drinking quite a lot before you realize you should stop.

The 2015–2020 Dietary Guidelines for Americans recommend that people do not consume more than 10% of their total daily calorie intake when drinking such beverages. This is around 12 teaspoons for a 2,000-calorie diet, which is a massive amount of sugar.

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2. French fries

French fries are also very high in calories, and don’t tend to fill you up, so it’s easy to eat a lot of them in one go.

A study of 4,440 people aged between 45 and 79 years who consumed French fries found that participants who ate French fried at least twice a week had a higher risk of premature death than those who ate them less frequently.

Another study found that potato chips may contribute to more weight gain than any other food.

So, we highly recommend avoiding French fries as much as possible if you’re serious about losing weight.

3. White bread

White bread is made of highly refined flour and contains a lot of added sugar, which can be bad for your blood sugar levels.

A study found that eating just two slices of white bread per day was linked to a 40% greater risk of weight gain and obesity.

White bread can also be bad for your stomach, as it can lead to bloating and feelings of stomach discomfort.

Consider replacing white bread with wholegrain bread or Ezekiel bread, which are both much healthier options and have higher fiber content.

4. Candy bars

Although Candy bars are usually small in size, they are full of added sugar, and added oils.

They’re also high in calories and low in nutrients.

An average-sized candy bar covered in chocolate can contain around 200–300 calories, while larger bars can contain 500–600 calories.

Unfortunately, candy bars tend to be placed in highly visible places in stores, so it can be hard to resist without a lot of willpower.

For a healthier option, replace your regular candy bar with a piece of fruit or some nuts.

5. Baked sugary snacks

Baked sugary snacks such as Pastries, cookies and cakes are also full of added sugar such as fructose and refined flour.

A study found that people who consumed fructose felt hungrier and a greater desire to continue eating than those who consumed glucose, another type of sugar.

Most baked snacks also contain trans fats, a very unhealthy fat source. A study has linked diets that are high in trans fats to an increased risk of obesity.

If you’re craving a sweet snack, go for a healthier option like dark chocolate which has more natural sugar content, and contains caffeine which can help you lose weight.

6. Alcohol

Alcoholic beverages tend to be high in calories and high in sugar, while containing little to no protein and fiber. Due to its high-calorie content, alcohol can lead to increased body fat.

If you’re serious about wanting to lose weight, it’s better to avoid alcohol as much as possible as it can also lead to other health benefits such as the reduced likelihood of developing lung and heart disease later in life.

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7. Ice Cream

Whilst ice cream is a hugely popular snack due to its delicious taste, it is actually very unhealthy. As well as being high in calories, most types are packed full of sugar.

A small portion of ice cream is fine from time to time, but you should try to resist over-indulging and eating too much, so you don’t pile on the calories.

If you enjoy eating ice cream, consider making your own at home, using less sugar and healthier ingredients like full-fat yogurt and fruit. This way you can continue eating ice cream, and you have full control over the ingredients!

8. Pizza

Pizza is another very popular fast food to eat especially as a takeaway.

However, pizzas are one of the unhealthiest food options with an extremely high calorie count. They also contain other unhealthy ingredients such as trans-fat and processed meat.

If you really enjoy pizza, try making one at home using healthier ingredients like homemade dough, extra virgin olive oil and fresh vegetables.

9. High-calorie coffee

Whilst black coffee contains properties that are good for you such as helping to improve your metabolism and to burn body fat.

There are some coffees with added ingredients such as creams and sugar that can outweigh these positive effects due to their high-calorie count.

High-calorie coffee drinks can in some cases contain as many calories as a whole meal, so you do need to watch out, as these are often the coffees you get from coffee shops and takeaways.

If you are a coffee drinker, try to avoid adding cream and a lot of sugar to your coffee, and stick to black coffee, with a little milk for sweetness if you prefer.

10. Burgers

Burgers, especially those from restaurants and takeaways are often high in fat and calories.

A study found that participants who ate burgers from restaurants at least twice a week had a higher risk of obesity than those who ate them on fewer than five occasions per year.

If you like burgers, consider making them at home using lean, ground beef without added fats or oils. An occasional homemade burger can be a good source of protein and iron.

Try and avoid eating takeaway burgers and fried foods and replace these with grilled meats and fish for a healthier alternative.

11. Chips

Chips tend to be high in calories and contain lots of added fats, salts, and sugar.

Studies have linked the consumption of processed foods like chips to a higher risk of obesity.

Healthier options include raw carrots with/without hummus or a small portion of unsalted nuts.

12. White pasta

White pasta is typically made from highly refined wheat flour and is high in calories. At the same time, white pasta is low in fiber and protein.

A much healthier alternative is brown pasta, as this is high in fiber, which helps to fill you up for longer, meaning you’re less likely to overeat during the day.

13. White rice

White rice is also best avoided where possible.

It has a high glycaemic index, which means it can raise your blood sugar levels.

Moreover, a recent study has identified a link between white rice consumption and obesity in adults.

A healthier option is to eat brown rice, quinoa or cauliflower rice. These are all higher in fiber, and can help you feel fuller for longer.

14. Sweetened yogurt

Sweetened yogurts tend to be high in added sugar and calories.

Try to avoid these types of yogurt, and replace them with healthier options such as Greek yogurt, or fat-free yogurts. You can add some honey, berries, or fruits on top of the yogurt for a naturally sweeter taste if you prefer.

15. Processed meats

Processed meat are meats that either been:

• dried
• smoked
• processed and preserved in cans/tins.

Examples of processed meats include bacon, jerky, hot dogs, salami, and ham. These meats tend to be high in salt and low in nutrients. They’re also very high in calories, which is bad for your weight loss plan.

The International Agency for Research on Cancer (IARC) have warned that consumption of processed meats can lead to a higher risk of cancer.

We recommend avoiding all processed meats and replacing these with lean proteins such as chicken, fish or lean beef.

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