Overview:
Weight loss journey often involves making mindful choices about what you eat. In this blog, we’ll explore key foods to avoid during the weight loss journey to support your goals effectively.
Only reducing the quantity of foods could not be helpful in weight loss because there are some foods or beverages including sugary drinks, fried foods, baked foods, and chips or crackers that contain high amounts of calories even in small quantities.
From sugary beverages that sneak in hidden calories to refined carbohydrates that spike blood sugar levels, we’ll uncover the culprits that can hinder the weight loss journey.
Table of Contents
Foods to avoid during the weight-loss journey:
Here is a list of 10 foods to avoid during the weight loss journey:
1. Fried Foods:
Fried foods like French fries, spring rolls, and doughnuts are often high in calories, salt, and unhealthy fats.
French fries and potato chips don’t make people feel fuller for a longer time as they lack fiber and protein.
Regularly eating fried foods is associated with a higher risk of developing obesity, type 2 diabetes, high blood pressure, and heart disease.
Fried foods are high in saturated fats and trans fats that can encourage plaque buildup in your arteries which could lead to coronary artery disease, heart failure, heart attack, and heart stroke.
Alternatives:
You can try baking, grilling, and steaming foods instead of deep-fried foods.
2. Baked Foods:
Baked foods, including pastries, cookies, and cakes are often packed with high calories and added sugar.
Many baked food items contain fructose in the form of added sugar that can reduce the feelings of fullness and can make you quickly hungry after having these high-calorie foods.
They also contain trans fats and high amounts of sugar that are linked with obesity and overweight.
Alternatives
To satisfy your sweet tooth, you can go for dark chocolate, fruit, and Greek yogurt.
Read the label and choose items with minimum fats, added sugar, and calories.
3. Sugary Drinks:
Sugary drinks or beverages like sodas and sports drinks are high in sugar and calories and provide little or no nutritional value.
However, fruit juices are also high in sugar but provide essential nutrients.
Research shows that sugary beverages are associated with weight gain and increase the risk of cardiovascular diseases.
Sugary drinks contain high calories but don’t make you feel as full.
If you are on a weight loss journey, then limit your consumption of sugary beverages.
Alternatives:
Replace sugary drinks with normal water, but if you can’t replace then you can opt for flavored water and unsweetened tea.
4. Candy Bars:
Candy bars are packed with high amounts of calories, refined flour, added sugars, and oils.
Having candy too often can lead to weight gain and oral health problems.
Alternatives
However, if you are on a weight-loss journey, you can enjoy chocolates but in moderation. You can enjoy a few pieces of dark chocolates. Dark chocolate, with at least 70-85% cocoa, contains less sugar.
5. White Bread:
White bread contains a lot of added sugar and is highly refined. It is prepared from processed wheat flour from which the bran and the germ are removed as a part of the processing.
White breads are low in fiber, protein, and other essential nutrients.
High intake of foods made from refined flour can increase the risks of obesity and overweight.
Alternatives
There are enough alternatives available for white bread including:
- Whole grain bread
- Whole wheat bread
6. Ice Cream:
Ice cream is not only high in calories but also high in added sugars. It offers very little protein and no fiber.
Consuming ice cream in small amounts is fine. However, it’s easy to cross the recommended portion size of ice cream in just one sitting.
Alternatives
You can make your frozen desserts or treats at home by using healthy ingredients like yogurt and fruits.
7. Alcohol:
Alcohol is a calorie-dense beverage, containing 7 calories per gram. It is also high in sugar.
High intake of alcohol is linked to overweight, obesity, and fatty liver disease.
Alcohol lacks essential nutrients like fiber and protein.
8. Fruit Juices:
Store-bought fruit juices are very high in sugar and contain very little nutrition as compared to whole fruits.
However, homemade fruit juices provide nutrition but they are also high in sugar.
Moreover, fruit juices contain no fiber, so it’s easily absorbed by your body and does not make you feel full.
Alternative
Eat whole fruits as they contain intrinsic sugars that are not absorbed as quickly as free sugars, or try to limit your fruit juices consumption.
9. Pizza and Burger:
Pizza and burgers are the most popular fast foods worldwide which are high in calories, unhealthy fats, and oils.
Pizza and burgers are made from highly refined flour and processed ingredients.
Alternative
Avoid commercially made pizza and burgers. If you want to have them, then make them at your home by using healthy ingredients.
10. Chips and Crackers:
Chips and crackers are often packed with high-calorie and also contain high amounts of unhealthy fats, sugars, oils, and salts.
Alternative
You can make chips at home using less oils, salts, and healthy ingredients like:
- Kale chips
- Beet chips
- Air-fryer potato chips
Conclusion:
If you are on a weight loss journey, it’s vital to incorporate healthy and less calorie-dense foods into your diet and avoid high-calorie foods.
You should limit the consumption of foods that are highly or ultra-processed such as soda, sports drinks, fried and baked foods, and alcohol.
The weight loss journey takes some time, you will have to keep patience and control of your food habits.
FAQS:
What foods should you avoid to lose weight?
If you are trying to lose weight, you should limit or avoid baked foods, fried foods, ultra-processed foods, sugary beverages, alcohol, chips, and crackers.
What foods help burn belly fat?
If you want to lose belly fat, you should consume foods that contain soluble fiber, and protein including fruits, vegetables, and legumes. Incorporating exercises with a healthier alternative will be much more beneficial in losing weight.