When starting the weight loss journey, everyone wonders which foods they should avoid.
Usually, people end up removing the whole food group, like dairy or carbs, from their diet. This approach would do more harm than good.
A healthy diet contains food from all the food groups, carbs, veggies, fruits, dairy, and meat. The aim of weight loss should be moving toward healthier eating habits.
One thing you can do is remove calorie-dense food from your diet. Say no to processed food and move toward minimally processed food.
Eating low-calorie food also helps, but not all low-calorie food is nutritious. Natural and low-calorie foods are best for reducing weight.
The best way to avoid extra calories and eat healthily is by controlling your portion sizes as recommended by USDA.
One more thing to remember is that no diet pills or drinks will help you. The best way to shed pounds is by improving your diet.
Here is a list of few foods that you need to avoid for weight loss.
Fruits are generally healthy for consumption. They have all the essential minerals and nutrients the body needs. You need at least 3 portions of fruits a day. This is recommended by experts.
But there are few exceptions. Few fruits need to be avoided for effective weight loss.
These include avocados, grapes, dry fruit, bananas, watermelon, canned fruits, and mango.
Now it should be remembered that these fruits are not bad, but they are dense in calories and have a glycemic index. You can still consume them but in a limited amount.
If you want to consume fruits, then always choose from low-sugar ones.
Sweet bakery items, such as cakes, cookies, pastries, and other desserts are rich in refined sugar. Although sugars are carbohydrates, they are not good ones.
Refine sugars digests fast in the body. This causes more hunger and craving for food in an individual.
Partially hydrogenated oils are a source of trans fats. FDA has prohibited the use of these hydrogenated oils. However, not everyone obeys this law.
Therefore, chances are that your regular baked products are giving you trans fats.
Sugar Rich Sodas
High sugar drinks are the largest source of added sugar in the diet. These sugars are mainly fructose corn syrup. This syrup is calorie-rich and adds too many per day calories, especially in young adult’s and children’s diets.
The prevalence of obesity has increased since the popularity of soft drinks increased. In children and adults ~8-9% of total energy, intake comes from soft drinks.
A 12-ounce of soda can contains 7 to 10 teaspoons of sugar. This amount of sugar is too much for every person.
Even after consumption of this much sugar, a person feels more hungry by drinking soda. This majorly contributes to weight gain.
Other side effects of too much soda include diabetes, bone decay, and heart problems.
French fries, chicken, and fish are often deep-fried. The fried food not only causes rapid weight gain, but it also causes health problems.
When oil is heated it releases free fatty acids. These acids consumed in large amount results in obesity, insulin resistance, and heart problems. The fried food heavily absorbs the oil and laden with harmful free fatty acids.
A recent review also revealed the adverse of high fried food consumption. Intake of fried food more than four times a week can cause obesity in adults.
The whole-grain carbohydrates provide healthy fibers, nutrients, and antioxidants. These are good carbs and provide health benefits.
On the other hand, there are refined carbs. These carbs have low nutritive value since all the bran, fibers, and nutrients are removed from them.
Refined carbs include sugars and white grains. These carbs are popular in products like pizzas, cakes, pasta, white rice, and white bread.
Consumption of whole grains has drastically decreased with more production of refined carb products. A low intake of good carbs results in obesity since fiber intake also decreases.
Evidence supports that a low fiber diet provides less satiety and this contributes to weight gain.
It is also reported that incidents of diabetes increase with more consumption of bad carbs.
Chocolates, candies, and lollies are very much liked all over the world. Sadly, sugar is the core ingredient of all these favorite products.
One could rapidly gain weight if they overindulge in consumption of these confectionary products.
Other than weight gain, too much sweet results in diabetes, dental caries, and high blood pressure.
Children and adolescents mostly get much of their daily energy intake from confectionary.
This results in low intakes of healthy food, like vegetables and whole grains.
A case study showed that obesity is linked with more sweet product consumption in adults. Adults consuming sweets 6-7 times a week were overweight.
The fruit drinks are popular among children and adults. However, these fruit drinks barely contain any fruit and are not a healthy choice for weight loss.
Packaged fruit drinks are usually diluted with water. The end product usually has only 10% fruit in it. However, sugars and other chemicals are present in very large amounts in these drinks.
Studies show more obesity in women who consume a great number of fruit drinks.
Similarly, in children, these drinks are contributing to obesity in children. The chances of becoming obese increase 2.57 times by drinking sugary beverages.
High Fat Dairy
Cheese, cream, butter, ice creams, cake frosting, and full-fat milk and yogurt are all high-fat dairy food.
The regular consumption of these foods is the worst choice for weight loss. Often these foods are combined with sugars. This makes them more harmful for your weight.
A study compared the effect of butter and cheese with increased cholesterol. Butter was revealed to be a source of high HDL in the body.
Although cheese might not be as butter, it is still fat. Regular consumption could lead to poor health.
Red Meat and Ready to Cook Meat Products
Meat is full of nutrients, but excess of it in the diet is harmful. The fat composition of all the red meats is too high to consider healthy.
A study showed a direct association between more meat consumption and obesity. It also indicated an increase in waist circumference and high BMI.
Processed meat includes all the cured, salted, canned, smoked, and dried food. Experts linked processed meat with bad health.
This type of meat contains too much fat and salts. This contributes to weight gain and other problems.
One analysis revealed a direct link between red and processed meat with a higher risk of obesity.
Added sugar is present in market bought salad dressings
The oil content is also high in dressings. Salad dressing usually contains about 30% vegetable oils.
If you are on a weight loss diet and eating salad with dressings, it might be doing more harm than good.
These dressing will also affect your calorie count by adding unnecessary calories. These calories come from saturated fats, sodium, and sugars.
People mostly have difficulty consuming salad without dressing. In this case, you can opt for healthier choices to make your salad more palatable.
Healthy Food Choices
Now that you have removed all these harmful food from the diet, the question is what to eat.
The short to that is eat you can everything from main food groups but in moderation. The purpose of moderation is to create a calorie deficit.
These are some of the food for you to eat to lose weight.
- Whole grains
- Non-Starchy vegetables
- Low glycemic index fruits
- Lean meats
- Legumes and beans
- Low-fat dairy
- Healthy fats
Building a calorie deficit will help you lose weight faster.
There are many charts available online that will guide you on how much food you need from each group.
A basic portion control plan has around 1600-1800 calories.
For weight loss, the following portions are recommended in a day.
- 4-6 servings of whole-grain carbs
- 2-3 serving of proteins (lean meat, legumes)
- 2-3 portion of fruits
- 3 portions of dairy
- 5-6 servings of vegetable
- Oils and fats sparsely
Weight loss is more effective if you add exercise to your routine. However, exercise alone without control food intake will not help you much. Therefore you should avoid these foods during weight loss.
Losing weight depends on your dedication and mostly on your food choice. The above-mentioned foods to avoid during weight loss can only help if you stick to your daily diet plan.
If you are careful about what you are choosing to eat then you can easily gain your target weight.
Your calorie intake and physical activity would play the biggest part in reducing weight.