The foods you eat can have a major effect on your weight. Some of them, such as whole yogurt, coconut oil and eggs, help to lose weight. Other foods, especially processed and refined products, can make you gain weight.
A list of foods to avoid
Here’s a list of the most important foods to avoid when trying to lose weight. And don’t be tempted to eat them, especially at dinner!
French fries and potato chips
Whole potatoes are healthy and filling, but french fries and potato chips are not. They are very caloric and it is easy to eat too many of them.
In studies observed by specialists, it was found that the consumption of french fries and potato chips is associated with weight gain. The result: A serving of potato chips can contribute to greater weight gain than any other food.
Moreover, baked or fried potatoes may contain cancer-causing substances called acrylamides. That is why it is best to eat ordinary boiled potatoes.
French fries and potato chips are unhealthy and make them fat. On the other hand, whole boiled potatoes are very healthy and help you get full.
Sugar-sweetened beverages, such as carbonated beverages, are one of the healthiest foods on the planet.
Although sugary drinks contain a lot of calories, your brain does not register them as solid food. Calories with liquid sugar do not make you feel full and you will not eat less food to compensate. Instead, you end up adding those calories to your normal intake.
If you are serious about losing weight, consider giving up completely sugary drinks.
Sugar drinks can negatively affect your weight and overall health. If weight loss is your goal, then giving up fizzy drinks can have a big impact .
White bread is highly refined and often contains a lot of added sugar. The glycemic index is high and can raise your blood sugar levels.
A study of 9,267 people found that eating two slices (120 grams) of white bread a day was associated with a 40% increased risk of weight gain and obesity. Fortunately, there are many healthy alternatives to conventional wheat bread.
Keep in mind, however, that all wheat breads do contain gluten. Some other options include rye, cornbread or almond flour bread.
White bread is made from very fine flour and can raise your blood sugar levels and lead to overeating. However, there are many other types of bread that you can eat.
Candy is extremely unhealthy. They contain a lot of added sugar, added oils and refined flour in a small package. The candies are high in calories and low in nutrients. Medium-sized chocolate-coated candies can contain about 200-300 calories, and larger cuts can contain even more.
Unfortunately, you can find candy everywhere. They are even strategically placed around the checkouts in large stores to tempt consumers to buy them impulsively. If you crave a snack, eat a piece of fruit or a handful of nuts instead.
The candies consist of unhealthy ingredients such as sugar, refined flour and added oils. They are high in calories, but not very filling.
Most of the fruit juices
Most fruit juices you find in the supermarket have very little to do with whole fruits.
Fruit juices are heavily processed and loaded with sugar.
In fact, they can contain just as much sugar and calories as fizzy drinks, if not more.
In addition, fruit juice usually has no fiber and does not require chewing.
This means that a glass of orange juice will not have the same effects on fullness as an orange, which facilitates the consumption of large quantities in a short time.
Stay away from fruit juices and instead eat whole fruits.
Fruit juice is high in calories and added sugar, but usually does not contain fiber. It is best to stick to the consumption of whole fruit.
Pastries, cookies and cakes
Pastries, cookies and cakes are full of unhealthy ingredients such as added sugar and refined flour.
They can also contain artificial trans fats, which are very harmful and are associated with many diseases.
Cakes, cookies and cakes are not very filling and you will probably get hungry very quickly after eating these high-calorie, low-nutrient foods.
If you crave something sweet, reach for a piece of dark chocolate instead.
Pastries, cookies and cakes often contain large amounts of added sugar, refined flour and sometimes trans fats. These foods are high in calories but not very filling.
Some types of alcohol (especially beer)
Alcohol provides more calories than carbohydrates and protein – or about 7 calories per gram.
However, the evidence for alcohol and weight gain is unclear.
Drinking alcohol in moderation looks good and is actually associated with reduced weight gain. Heavy drinking, on the other hand, is associated with accelerated weight gain.
The type of alcohol also matters. Beer can cause weight gain, but drinking wine in moderation can actually be beneficial.
If you are trying to lose weight, you may consider reducing alcohol or skipping it altogether. Wine in small quantities has a good effect on weight loss diets.
The ice cream is incredibly delicious, but very unhealthy. It is high in calories, and most types are made with a lot of sugar. A small portion of ice cream is good from time to time, but the problem is that it is very easy to cross the border and eat huge amounts in one sitting.
Consider making your own ice cream using less sugar and healthier ingredients like whole yogurt and fruit.
Also, pour a small portion and put the rest of the ice cream in the freezer so you are not tempted to pour it again.
Store-bought ice cream is high in sugar, and homemade ice cream is a better alternative. Remember to keep portions in mind, as it is very easy to eat too much ice cream at one meal.
Pizza is a very popular fast food. However, commercially available pizzas are also very unhealthy. They are extremely caloric and often contain unhealthy ingredients such as highly refined flour and processed butter.
If you want to enjoy a slice of pizza, try making it at home using healthier ingredients. Homemade pizza sauce is also healthier, as ready-made ones that are sold in supermarkets can contain a lot of sugar.
Another option is to look for pizzerias that offer healthier pizzas.
Ready-made pizzas are often made from highly refined and processed ingredients. Homemade pizza with healthier ingredients is a much better option.
High-calorie calorie drinks
Coffee contains several biologically active substances, the most important of which is caffeine. These ingredients can boost your metabolism and increase fat burning, at least in the short term. However, the negative effects of adding unhealthy ingredients, such as artificial cream and sugar, outweigh these positive effects.
High-calorie coffee drinks are actually no better than carbonated ones. They are loaded with empty calories, which can be equal to a whole meal.
If you like coffee, it’s best to stick to plain, black coffee when trying to lose weight. Adding a little cream or milk is good. Just avoid adding sugar, high-calorie creams and other unhealthy ingredients.
Plain black coffee can be very healthy and help you burn fat. However, high-calorie coffee drinks, which contain artificial ingredients, are very unhealthy and make you gain weight.
Foods high in added sugar
Added sugar is probably the worst thing in the modern diet. Excess amounts are associated with some of the most serious diseases in the world today. Foods high in added sugar usually provide tons of empty calories, but are not very filling.
Examples of foods that may contain huge amounts of added sugar include sweet cereals, muesli bars and low-fat flavored yogurt.
You need to be especially careful when choosing low-fat or fat-free foods, as manufacturers often add a lot of sugar to compensate for the taste that is lost when removing fat.
Added sugar is one of the most unhealthy ingredients in the modern diet. Many products, such as low-fat and fat-free foods, look healthy but are loaded with sugar.
The worst foods for weight loss are heavily processed low quality foods. They are usually full of added sugar, white wheat and / or added fat.
If you are not sure whether a food is healthy or unhealthy, read the label. However, be careful to distinguish the names of sugar from its supposedly misleading healthy substitutes.
Also, be sure to consider the portion sizes you consume. Some healthy foods, such as nuts, dried fruits and cheeses, are high in calories and can be very easy to overeat too much with.
You can also start to focus on swallowing each bite, chewing your food slowly and monitoring your weight. This technique can help with moderate food intake.