What should you not eat when you want to lose weight?

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Following a standard healthy diet will help maintain an ideal weight. In the weight loss menu, there are a number of foods that should be avoided in order to gain weight quickly and safely. The following is the answer to the question of what not to eat when losing weight?

1. Principles of eating when losing weight

Adhering to a scientific weight loss menu is a good measure to effectively lose weight. When trying to lose weight, the best approach is to reduce or avoid foods that are high in calories. However, in addition to the amount of calories in a food, other factors need to be considered.
Specifically, foods that are low in calories, lacking in nutrients (lack of fiber and protein) can make users feel hungry. This further stimulates people who are following a weight loss diet to eat more junk food. So what diet to lose weight? Later in the article, we will analyze in more detail what foods should be avoided during weight loss.
MORE: Burn Calories: Can Certain Foods Help You Lose Weight?

2. What should not be eaten when losing weight?

2.1 Sugary drinks

Many drinks such as soda, sports drinks, juices, etc. are high in added sugars and often low in other nutrients. The consumption of sugary drinks can add calories to the diet but do not make the user feel full. Therefore, it is advisable to limit calories from sugary drinks, ensuring no more than 10% of the total daily calories needed.

2.2 Baked goods

Baked goods such as cookies, cakes or desserts often contain a lot of added sugars, including fructose. One study found that people who have a habit of eating foods containing fructose often feel hungry and crave more food than those who eat glucose - another type of sugar. In addition, many baked goods contain trans fats, which increase the risk of obesity. Partially hydrogenated oils are the main source of trans fats in processed foods. It can increase the risk of cardiovascular disease and death.

2.3 French fries

Fried foods, including French fries, are often high in calories, salt and unhealthy fats. In particular, many places fry potatoes in a deep fryer to create crispiness for fries. However, this cooking method has added a significant amount of fat and calories to this dish. Meanwhile, they lack fiber and protein, making users hungry quickly. Furthermore, french fries may contain the carcinogen acrylamide. So, when eating out, people who want to lose weight should choose salad or fruit instead of fries.

2.4 Burgers

Burgers from fast food establishments are often high in fat and calories. People who eat a lot of burgers have a higher risk of obesity than those who eat less. Lean ground beef in sandwiches will be included in a healthy weight loss menu if cooked at home without fat or oil (like at a fast food restaurant). So, when trying to lose weight, each person should avoid eating burgers, fried foods when eating out. There should be healthier alternatives such as chicken dishes, fish, salads,...
MORE: Foods to include in a low fat diet for weight loss

2.5 Bread from refined flour

Bread made with refined flour is often high in calories and carbohydrates but low in fiber, protein and other nutrients. Meanwhile, whole grain breads often contain more fiber and nutrients. They will make people feel fuller, and have more health benefits. Therefore, it is recommended to replace bread from refined flour with bread from whole wheat flour, brown rice flour, whole rye flour, ... to lose weight faster.

2.6 White rice

White rice is low in fat but also low in fiber and protein. Besides, white rice also has a high glycemic index, causing a spike in blood sugar levels after eating. Therefore, if you are in the process of losing weight, users should not eat white rice but should prioritize brown rice. It is richer in fiber, which makes you feel fuller for longer.

2.7 Dried food bar

Bars are often rich in fiber and protein, but sometimes they contain as much sugar as candies. Consuming a lot of them can affect the weight loss process. Therefore, in snacks, users should choose healthier ones such as apples, nuts, boiled eggs,...

2.8 Sugar-added dried fruit

Fresh fruit is rich in fiber, healthy nutrients and low in calories. However, dried fruit contains more calories. Dried fruit contains less water and is high in fructose. By weight, dried fruit contains more calories and sugar than fresh fruit.
However, dried fruits still contain fiber and nutrients, making them a better snack choice than cookies or candy. For those who are in the process of losing weight, can enjoy dried fruit in moderation (provided that dried fruit is used without added sugar). Some dried fruits with added sugar can contain as much sugar as candies and they are not good for weight loss.

2.9 Yogurt with sugar

Many people consider yogurt as a healthy food with the use of weight loss. In particular, Greek yogurt contains protein and beneficial bacteria inside, which supports very good digestion. However, when eating yogurt, users need to pay attention to avoid sugary yogurts. Should choose yogurt without sugar and can be served with fruits to create flavor for yogurt mixed with fruit.

2.10 Ice cream

Ice cream is a high-sugar, high-calorie dessert that provides very little protein and no fiber. Users often eat more than the recommended amount of ice cream, so it is difficult to lose weight. You can replace ice cream with chilled fruit or mix unsweetened yogurt with fresh, chilled fruit to help with weight loss.

2.11 Processed meat

Processed meats such as dried meat, smoked meat, canned meat, sausages, etc. often contain a lot of salt and few nutrients. Besides, they also have more calories than poultry, fish, legumes, etc. Eating a lot of processed meat can lead to weight gain and even increase the risk of cancer. Therefore, this is the food that people who are losing weight should limit.

2.12 Beer, wine

Alcoholic beverages such as beer and wine are high in calories and sugar but contain little or no protein and fiber. People who are trying to lose weight can indulge in alcoholic beverages from time to time, but in moderation.

2.13 Confectionery

Cakes and sweets are often not healthy because they are high in calories, sugar, refined flour and fat. However, people who are losing weight can still eat chocolate in moderation. It is best to eat 1-2 small pieces of dark chocolate because it contains less sugar than white or milk chocolate. If craving for snacks, users can eat a piece of fruit or nuts.

2.14 Fruit juice

Most bottled fruit juices have very little in common with whole fruit. Fruit juices are often processed, high in sugar and calories, but have no fiber and don't require chewing. That means fruit juice has no effect on satiety, making it easy for users to drink large amounts in a short period of time, easily causing weight gain. So, to lose weight, should stay away from fruit juice, can eat fruit instead.

3. Foods with weight loss effects

In the weight loss menu, in addition to abstaining from the above food groups, users can prioritize the following foods because they are beneficial for weight loss:
Whole eggs: Contains a lot of protein and fat, creating a feeling satiety very quickly, reducing the feeling of hunger. At the same time, eggs are rich in nutrients, providing the body with all the necessary nutrients for a calorie-restricted diet; Dark green vegetables: Kale, bok choy, spinach, ... have low calories and carbohydrates but contain a lot of fiber, very suitable for weight loss diets. At the same time, green leafy vegetables are also very nutritious, rich in vitamins, antioxidants and minerals, helping to burn fat effectively; Salmon: Good for health, keeping users full for a long time with relatively low calories. Salmon contains high-quality protein, healthy fats and many other important nutrients that support the body's metabolism; Lean beef and chicken breast: Contains a lot of protein, which is a nutrient that helps to keep you full for a long time. A high protein diet can help users burn 80-100 extra calories per day; Boiled Potatoes: Rich in potassium, which helps control blood pressure. Boiled potatoes also help users feel full for a long time, thereby reducing cravings for other foods; Tuna: A low-calorie, high-protein and low-fat food. Eating tuna is a great choice to increase protein intake while keeping total calories and fat low, great for weight loss menus; Legumes: Including lentils, black beans, kidney beans, ... They are rich in fiber and protein - 2 nutrients that help the body feel full quickly; Soup: Cooking soup instead of solid food makes users feel fuller, eating fewer calories. It is important not to add too much fat to the soup to avoid increasing the calorie content of the soup; Other foods: Avocados, apple cider vinegar, nuts, whole grains (oats, brown rice,...), peppers, grapefruit, chia seeds,... When trying to lose or maintain weight With a reasonable weight, it is necessary to choose the right foods, avoid foods that are high in calories but low in fiber, protein and other healthy nutrients. At the same time, it is necessary to combine exercise to improve health and physique,

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References: medicalnewstoday.com, healthline.com