Foods to Avoid When Trying to Lose Weight

If it comes to losing weight, patients tend to focus on caloric restriction as their main approach. But, it is also important to ensure that right foods are purchased and taken by the body. Protein and fiber rich foods also help to keep you feeling full for lengthened periods of time making the process of losing weight easier. On the other hand, reaching out for foods with sugars, refined carbohydrates, or unhealthy fats are sources of empty calories that don’t give your body the nutrients you need to make your weight loss process easier.

Here is the list of foods to avoid when in a process of losing body weight.

1. French fries and Potato chips

Most fast foods such as French fries and potato chips contain very high calorie and fat content. In an observational study, French fries and potato chips have led to weight addition and consequently obesity.

Another study in 2011 revealed that potato chips can lead to even more weight gain per portion size than any other food out there.

Furthermore, potatoes when baked, roasted or fried are associated with cancer substances known as acrylamides. And so, the best thing is that they should only be consumed in small portions as they are taken in the body.

2. Sugary drinks

Sodas and other beverages containing sugars are not only high on calories, but also on added sugars. These are closely related to increased weight and their excessive use has adverse effects on health.

Despite the considerable calorie content of sweetened beverages, our minds do not register them in the same way as most solid food.

Liquid sugar calories do not reduce hunger the way solid food does, so you will not take less food to balance the extra calories. These calories may be consumed in addition to your usual calorie intake instead of replacing them.

Alternatives

If you are serious about losing weight, consider limiting your intake of sugar-sweetened beverages and opting for drinks like:

• Flavored water
• Naturally sweetened kombucha
• Unsweetened tea
• Black coffee

3. White Bread

White bread is very processed and is quite often sweetened. It also has no healthy nutrients that can assist in making you fuller such as protein and fiber.

It is sticky and is rich in glycemic index that makes it cause high levels of glucose in the blood stream.

White bread is said to be capable of causing its consumers to become overweight or have obesity since it elevates their chances by 40% especially if they consume two slices of 120 grams per day.

Alternatives

There are many nutritious alternatives to conventional refined wheat bread, including:

• Whole sprouted grains or legumes which are used to bake Ezekiel bread
• Whole grain bread
• Whole wheat bread

These alternatives are usually more nutritious because they contain unrefined flour and may contain other nutritional ingredients such as, seeds and oats.

But as you will notice, all wheat breads have gluten and therefore should not be consumed by those who suffer from celiac disease or gluten intolerance.

Some other options for those following a gluten-free diet include:

• Oopsie bread
• Cornbread
• Almond flour bread

4. Candy bars

Candy bars contain large quantities of added sugars, added oils, and refined flour all wrapped in one product.

Candy bars are also a source of calories but contain very few nutrients that will benefit the body. There are so many types of candy bars with various types of chocolate coatings, and the general information about their calorie value is 200-300 calories per bar; however, large bars may have even more calories.

Alternatives

If you are craving something sweet, consider opting for a snack- or fun-sized candy bar or a few squares of dark chocolate enjoyed alongside other nutritious snacks, like:

• fresh fruit
• nuts
• yogurt parfait
• homemade granola

5. Fruit juices

It has to be noted that some juices available at the supermarket have limited or no resemblance to whole fruits. Depending on the ingredients, some types may hold just as much sugar and calories as soda or even more.

It is also very important to note that fruit juice consists of no fiber at all and doesn’t have to be chewed.

This means that even a glass of orange juice will not make one full in the same way an orange would; one can drink a lot of it within a short span.

Alternatives

Choose whole fruits instead, or, if having fruit juice, ensure no added sugar and only a max of four ounces (118 milliliters) is consumed at a time.

6. Pastries, cookies, and cakes

Cake, cookies and pastries contain large amount of calories and undesirable sugar. Such foods also contain little satiety which make you feel hungry shortly after consuming such foods which are loaded with many calories.

Overweight and obesity can also result from taking excessive amounts of sugar.

They are absolutely healthy when taken in moderation but if you are on weight loss program, then these foods should be taken in small portions.

Alternatives

Instead, you should opt for other healthy foods, such as dark chocolate, fruits, trail mix or chia pudding.

You can also attempt baking your own deserts without the use of refined and negative impact ingredients like nut butter, whole grain flour, almond flour and raw honey.

7. Some types of alcohol (especially beer)

Alcohol yields higher calories than carbs and proteins. Nonetheless, the connection between alcohol and putting on weight is not well understood.

Moderate alcohol consumption means having one drink or less for women and two or less for men appears to be acceptable and is associated with minimum weight gain. However, heavy drinking is thought to cause weight gain more than loss of weight.

Processed beer leads to weight gain but moderate red wine is beneficial to health.

8. Ice cream

Most types of ice cream are also very calorie dense and contain added sugar to make them taste even better.

The occasional scoop of ice cream is not an issue, the issue is that one is able to take a whole lot within a short span of time.

Remember not to eat directly from the container, best use a small bowl so that you do not overindulge.

Alternatives

Instead, try to avoid store-bought ice cream or frozen treats with lots of added sugar, opt for healthier ingredients such as full-fat Greek yogurt and fruits or have a stint at making homemade frozen banana ice cream.

9. Pizza

Pizza is a popular fast food. However, most pizzas which are sold in the commercial markets contain lots of calories and are prepared with high refined flours as well as processed meat.

Alternatives

If you wish to take your pizza, try preparing your pizza at home using healthy ingredients and toppings. For instance, you can have a quick pizza using a whole grain pita. 

If you have to order from the restaurant, choose your toppings to be low in calories such as grilled chicken, peppers, onion, spinach, mushrooms or garlic.

You can also opt for a thin crust pizza to cut down of the calorie count a bit or even have a slice or two together with a side salad or even a side of steamed broccoli.

10. Coffee drinks

Coffee comprises several biologically active compounds that include caffeine. These chemicals can help raise your metabolic rate and lose fat, at least initially.

However, many coffee drinks contain a lot of cream served with a lot of sugar which is very dangerous since it will increase the total calorie content in each serve.

If your goal includes weight loss, it is wise to avoid these drinks or if you prefer coffee, you should take black coffee that is sweetened with a little cream or milk.

11. Foods high in added sugar

Food rich in added sugars might lead to a number of diseases such as heart diseases, type 2 diabetes, obesity, and liver diseases among others.

Most products containing added sugars are usually rich in calories but do not have other essential nutrients and are not very energizing.

Examples of foods that may contain massive amounts of added sugar include:

• Sugary breakfast cereals
• Granola bars
• Low fat, flavored yogurt

Low fat or fat free products should be choosen more carefully, as manufacturers often use more sugar to improve the taste of foods having less fats.

Alternatives

You might be able to choose certain low sugar or no added sugar type of the above items.

To make the dish more appealing, and without a need to incorporate more sugars into the food preparation, a person can consider placing berries on plain Greek yogurt.

Final Thoughts

There is a need to be careful on the kind of foods that one takes especially for someone who is aiming at losing some more weight. The following tips will be useful: reducing the intake or excluding such foods as sugar, bread products made from refined flour, sweets, products containing unhealthy fats etc. 

Rather concentrate on providing your body with plenty of nutrient foods that will help you feel full, energetic and healthy.