One way to lose weight is to eat a more healthful diet.
Knowing which foods to avoid and which to eat can help a person reach or maintain their ideal weight. In general, when trying to lose weight, it is best to reduce or avoid foods that are calorie-dense. However, the number of calories in food is not the only factor to consider.
For example, low-calorie foods that lack nutrients such as fiber and protein can still leave a person feeling hungry and unsatisfied, which can make it harder to resist snacking.
Here are the 10 types of food to avoid eating when trying to lose weight.
When trying to lose weight or maintain a healthful weight, it is important to choose the right foods and to avoid those that are calorie-dense but low in fiber, protein, and other healthful nutrients.
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1: Sugary Beverages.
Sugary beverages many beverages such as
soda sports drinks and fruit juices are very
high in added sugars but often low in
other nutrients
Consuming these beverages adds calories to the diet but does not help a person feel full the 2015-2020 dietary guidelines for Americans recommend that people limit
calories from added sugars to no more than 10 percent of their total
daily intake which is around 12teaspoons for a 2000 calorie diet
these dietary guidelines also state that
the average person in the united states
consumes around 17 teaspoons of added
sugar a day
almost half of this sugar comes from
drinks including Sweden teas and coffees
a 2015 study found an association
between consuming sugar-sweetened
beverages and excess weight gain in
children and adolescents
2: Baked Foods.
baked foods such as cookies pastries and many pre-made desserts were often very high in added sugars including fructose a 2015 study found that participants who ingested fructose experienced greater hunger and desire for food than those who ingested glucose
3: French Fries.
Another type of sugar french fries fried foods including french fries are
generally high in calories salt and unhealthful fats many restaurants cook their fries in a deep fryer to give them a crispy texture
but this cooking method adds a significant amount of fat and calories
despite this, because they lack fiber and protein french fries do not help a
person feel full for very long
when eating out people looking to lose weight should select a salad
fresh fruit or a pickle as a side instead of fries
4: Crackers and Chips.
crackers and chips crackers and chips are often high in calories and may also contain added fats salts and sugar crackers and chips are
types of processed food
a 2015 study in brazil found a positive correlation between the consumption of ultra-processed foods and obesity more helpful snacking options include
raw carrots or celery with hummus or a small portion of toasted nuts with no added salt or sugar
5: White Rice.
white rice is very low in fat but also contains minimal fiber and
protein
brown rice quinoa and cauliflower rice are healthful alternatives to white rice these options are richer in dietary fiber which can help a person feel
fuller for longer
6: Energy and Granola Bars.
energy and granola bars although energy and granola bars are often rich in fiber and protein
they can sometimes contain as much sugar as a candy bar more healthful snack options include a sliced apple with peanut butter mixed nuts greek yogurt with berries a hard-boiled egg
7: Sweetened Yogurt.
sweetened yogurt many people consider yogurt to be healthful food for weight loss greek yogurt in particular contains protein and the bacterial cultures in yogurt may aid digestion.
however with so many different types of yogurt available. it is important to read the nutrition labels it is best to avoid sugar or honey-sweetened yogurts.
fat-free yogurts are especially likely to contain added sugars look for greek yogurt without added sugar and sprinkle fresh berries on the
top for flavor.
8: Ice Cream.
Ice cream is a high sugar high-calorie dessert that offers very little
protein and no fiber.
It is also easy to exceed the recommended portion size of ice cream which is usually half a cup consider frozen fruit for an alternative cold and sweet treat or blend greek yogurt with fresh fruit and freeze the mixture in popsicle molds for a homemade frozen treat
9: Processed meat.
Processed meat includes meat that manufacturers have either dried smoked fermented canned otherwise processed and preserved
examples of processed meats include bacon jerky hot dogs salami and ham.
These types of meat are often high in salt and low in nutrients they also tend to be calorie-dense compared with lean protein sources
such as poultry fish and beans.
10: Candy Bars
Candy bars are generally unhelpful due to their high calorie
sugar and fat content however a person trying to lose weight can still enjoy
chocolate in moderation.
It is usually best to choose one or two small pieces of dark chocolate with a
minimum of 70. cocoa dark chocolate typically contains less sugar than milk or white chocolate varieties.
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