Following a balanced and healthy diet is the key to maintaining an ideal weight. When it comes to weight loss, certain foods should be avoided to ensure quick and safe results. The following is the answer to the question of what not to eat when losing weight
1. Principles of eating when losing weight
Following a scientific weight loss menu is a good way to lose weight effectively. The best way to lose weight is to reduce or avoid foods high in calories. However, other factors need to be considered in addition to the amount of calories in food.
Specifically, low-calorie foods that lack nutrients (fiber and protein) can make users feel hungry. This further stimulates people on a weight loss regimen to eat more snacks. So what should you avoid when losing weight?
The following part of the article will analyze the foods to avoid during weight loss.
2. Foods to Avoid When Losing Weight
2.1 Sugary Drinks
Many beverages, such as soda, sports drinks, and fruit juices, are loaded with added sugars and often lack essential nutrients. Consuming sugary drinks adds empty calories to your diet without providing satiety. Therefore, it's important to limit your intake of sugary drinks to no more than 10% of your daily calorie intake.
2.2 Baked Items
Baked items like cookies, cakes, and pastries are often high in added sugars, including fructose. Studies have shown that people who consume diets high in fructose tend to feel hungrier and crave more food than those who consume glucose.
Additionally, many baked items contain trans fats, which increase the risk of obesity. Partially hydrogenated oils are a primary source of trans fats in processed foods. They can increase the risk of heart disease and death.
2.3 French Fries
Fried foods, including French fries, are typically high in calories, sodium, and unhealthy fats. Many restaurants deep-fry their fries in oil, adding significant amounts of fat and calories. Meanwhile, they are low in fiber and protein, leading to rapid hunger. Furthermore, French fries may contain a carcinogen called acrylamide. Therefore, people trying to lose weight should opt for salads or fruits instead of French fries when dining out.
2.4 Burgers
Burgers from fast-food restaurants are often high in fat and calories. People who consume large amounts of burgers have a higher risk of obesity. Lean ground beef can be incorporated into a healthy weight loss diet if prepared at home without added fats or oils (as found in fast food restaurants). Therefore, when trying to lose weight, it's best to avoid burgers and other fried foods when dining out. Healthier alternatives include grilled chicken, fish, and salads.
2.5 Refined Flour Bread
Bread made from refined flour is often high in calories and carbohydrates but low in fiber, protein, and other nutrients. Whole-grain bread, on the other hand, is higher in fiber and nutrients. It can make you feel fuller for longer and offers numerous health benefits. Therefore, it's recommended to replace refined flour bread with whole-grain bread, brown rice bread, or whole rye bread for faster weight loss.
2.6 White Rice
While white rice is low in fat, it's also low in fiber and protein. Additionally, white rice has a high glycemic index, causing a rapid spike in blood sugar levels after consumption. Therefore, if you're trying to lose weight, it's best to avoid white rice and opt for brown rice instead. Brown rice is higher in fiber and can help you feel fuller for longer.
2.7 Granola Bars
Granola bars are often high in fiber and protein, but they can also be high in sugar, similar to candy. Excessive consumption of granola bars can hinder your weight loss efforts. For healthier snack options, choose fruits, nuts, or boiled eggs.
2.8 Dried Fruit with Added Sugar
Fresh fruits are rich in fiber, essential nutrients, and low in calories. However, dried fruits are higher in calories. Dried fruits have less water content and a higher concentration of fructose. Weight for weight: dried fruits contain more calories and sugar than fresh fruits.
While dried fruit still contains fiber and nutrients, they are a better snack than cookies or candy. For those trying to lose weight, dried fruit can be enjoyed in moderation (as long as it is unsweetened). Some varieties of dried fruit with added sugar can be as sugary as candy and are not conducive to weight loss.
2.7 Dried food bar
2.9 Sweetened Yogurt
While yogurt is often considered a healthy food, many varieties are loaded with added sugars. Greek yogurt, in particular, is high in protein and probiotics, which are beneficial for gut health. However, when choosing yogurt, opt for unsweetened varieties. You can add fresh fruits to plain yogurt for natural sweetness and flavor.
2.10 Ice Cream
Ice cream is a high-calorie treat that is low in protein and fiber. It's easy to overindulge in ice cream, making it challenging to maintain a calorie deficit. For a healthier treat, consider replacing ice cream with frozen fruit or a blend of unsweetened yogurt and fresh or frozen fruit.
2.11 Processed Meats
Processed meats such as jerky, smoked meats, canned meats, and sausages are often high in salt and low in nutrients. They also tend to be higher in calories than lean protein sources like poultry, fish, and beans. Excessive consumption of processed meats can lead to weight gain and has been linked to an increased risk of cancer. Therefore, it's crucial to limit your intake of processed meats during your weight loss journey.
2.12 Beer and Wine
Alcoholic beverages like beer and wine are high in calories and often contain added sugars. They provide little to no protein or fiber. While occasional alcohol consumption is acceptable for most people, it's important to limit your intake when trying to lose weight.
2.13 Cakes and Candies
Cakes and candies are typically high in calories, sugar, refined flour, and unhealthy fats, making them detrimental to weight loss efforts. However, you can still enjoy small amounts of dark chocolate in moderation. Dark chocolate generally contains less sugar than milk or white chocolate. If you crave a sweet treat, opt for a piece of fruit or a handful of nuts instead.
2.14 Fruit Juice
Bottled fruit juices often bear little resemblance to whole fruits. Fruit juice is often processed, containing a lot of sugar and calories but lacking fiber and not requiring chewing. This means that fruit juice does not have a satiating effect, making it easy for users to consume a large amount in a short period, which can lead to weight gain. Therefore, to lose weight, it is advisable to avoid fruit juice and instead eat whole fruits.
3. Foods That Aid in Weight Loss
In addition to avoiding the aforementioned foods, incorporating the following items into your weight loss diet can significantly benefit your weight loss journey:
- Whole eggs: Rich in protein and healthy fats, eggs promote satiety and reduce hunger. They are also packed with essential nutrients, making them a perfect addition to a calorie-restricted diet.
- Dark leafy greens: Kale, spinach, and collard greens are low in calories and carbohydrates but high in fiber, making them ideal for weight loss. They are also packed with vitamins, antioxidants, and minerals, which can help boost metabolism.
- Salmon: Salmon is known for its health benefits, providing satiety with relatively few calories. It is rich in high-quality protein, healthy fats, and various essential nutrients, supporting your body's metabolism.
- Lean beef and chicken breast: These are excellent protein sources, a nutrient that promotes satiety. A high-protein diet can help you burn 80-100 calories daily.
Baked potatoes: Rich in potassium, baked potatoes can help control blood pressure. They also promote satiety, reducing cravings for other foods. - Tuna: Low in calories, high in protein, and low in fat, tuna is an excellent choice for those looking to increase their protein intake while keeping their overall calorie and fat intake low.
- Legumes: Lentils, black beans, and soybeans are packed with fiber and protein, two nutrients that help you feel full.
- Soups: Opting for soups over solid foods can help you feel fuller with fewer calories. Just be mindful of added fats, as they can increase the overall calorie content of the soup.
- Other foods: Avocado, apple cider vinegar, nuts, whole grains (oats, brown rice), chili peppers, grapefruit, and chia seeds.
Choose foods wisely to support weight loss or weight maintenance. Prioritize nutrient-dense options and limit those high in calories and low in essential nutrients like fiber and protein. Incorporate regular exercise into your routine to improve overall health and body shape.
To arrange an appointment, please call … or make your reservation directly HERE. You may also download the MyVinmec app to schedule appointments faster and manage your reservations more conveniently.
References: medicalnewstoday.com, healthline.com
