Your diet and food intake can impact your weight to a large degree.
Some foods, such as yogurt with full fat, coconut oil, leafy vegetables and eggs, are best for reducing weight (1, 2, 3).
Other edibles and food items, particularly filtered and processed products can increase your weight.
Below are 10 edibles to stay away from, when you’re striving to reduce weight.
1. Fried Potatoes and Frites
Although, potatoes are flourishing and filling for health, but potato chips and other forms of fried potatoes are abundant in calories, making potato chips unhealthy for diet conscious people. Moreover, they are so tempting that a person eats many of them in one sitting, resulting in weight gain.
According to observational studies, eating Fried Potatoes and Frites can result in weight gains (4, 5).
Interestingly, a research found that Frites can increase more weight than any other eatable (5).
In addition, steamed, roasted, backed or fried potatoes can be a cause of cancer as there are some chances that they can be the carrier of compounds known as acrylamides. Therefore, consuming plain and boiled potatoes are best for the health. (6, 7).
Fried Potatoes and Frites are cause of obesity whereas boiled or steam potatoes are very nourishing.
2. Fizzy Drinks
Sugar-sweetened beverages, such as fizzy drinks, are among the most unhealthy foods available.
The consumption of sugary drinks results in increased weights and can destroy the health of people when taken abundantly (8, 9, 10, 11).
Although sugary drinks are full of calories but your brain does not consider them like food that needs to be digested, thus in spite of taking calories you will not feel full and will consume the regular diet too (12).
Thus the calories of liquid sugar will add up in your regular intake of calories resulting in higher amount of calories than usual.
If you really want to lose weight, you will have to leave fizzy drinks entirely.
Fizzy drinks rich in sugar can have negative impact on weight and create other health issues. Giving up sodas and other sugary drinks can make your goal of losing weight easy to achieve.
3. White Bread
White bread is an example of highly refined product. It is made by using added sugar and processed flour.
On the glycemic index, it lies on the higher end and can thrust the glucose level in your blood, immediately (13).
A study consisting of 9,267 participants found that the risk of weight gain and obesity can be increased by 40% if you consume two slices that is approximately 120 g of white bread daily (14).
The traditional white bread have a number of healthy alternatives. One of these alternatives include Ezekiel bread. It is known to be the best bread available for diet conscious people.
All the breads do not contain gluten in them so they can be consumed easily. Some of the other healthy breads include oopsie bread, rye bread, cornbread, flaxseed bread, and almond flour bread.
A white bread consists of refined flour that has more sugar in it which can also lead to over consumption. However, the number of healthy breads are available in the market.
4. Sweets and Chocolates
Candy bars contain artificial sugar, added oils, taste enhancers, high-calorie chocolates and refined flour that makes these bars extremely unhealthy for consumption especially for the people striving to lose weight.
These bars are rich in calories and low in healthy nutrition. An medium chocolate candy bar can have 200–300 calories in it. The chocolate bars with extra large size may contain a greater number of calories resulting in disturbed diet plans (15).
Candy bars are available every where especially when you are on a diet, you would see these bars where ever you go. In large stores, these bars kept in an eye catching position strategically, so that a large number of customers would by them impulsively
Fruits or dried nuts can be eaten to minimize the craving of these candy bars.
Chocolate bars contains a number of unhealthy ingredients like sugar, refined flour, high-calorie chocolate and added oils. These bars add in calorie in take and are major sources of weight gain.
5. Most Fruit Juices
The packaged fruit juices that we find generally are not made of whole fruit, most of the times.
These fruit juices contains excessive sugar that can increase your calorie consumption.
Although, it seems that fruit juices must be healthy but the calories and sugar content in packaged juice is generally same as fizzy drinks (16).
In addition, the lack of fiber in fruit juices doesn’t require chewing so it would keep your stomach empty, compelling you to take large servings within a short time.
Moreover, one regular serving of orange juice won’t provide the same benefits as a complete orange (17).
Eating a whole fruit instead of drinking fruit juice is a better option.
Fruit juice contains high calories and are rich in sugar, but lack the fiber. It is better to consume the natural fruit instead of fruit juices.
6. Pastries, Cakes, and Biscuits
Pastries, cakes and biscuits are rich in artificial sugar and processed flour, which makes them one of the unhealthiest foods to eat.
In some pastries and cookies, artificial trans fats are also present. These trans fats can be the cause of a number of health problems (18).
Pastries, cakes and biscuits do not satisfy your stomach for a long time. You will start to feel hungry again in no time after having such stuff with more calories and low nutrient value.
If you like to eat something sweet, go for a chunk of dark chocolate.
Pastries, cakes and biscuits are full of artificial sugar, processed flour and trans fat. Such eatables are responsible for weight gains but do not satisfy the stomach.
7. Some Types of Alcohol (Especially Beer)
Alcohol contains a greater number of calories than the average diet rich in carbs and protein. Per gram of alcohol contains more than 7 calories.
However, the alcohol has not been a proved cause of affecting the weight, up till now (19).
Having alcohol in moderate quantities are associated to lesser weight gains whereas heavy drinking is linked with more weight gain (20, 21).
The calorie in take is also dependent on the kind of alcohol being used. Beer can increase the weight whereas consuming wine in moderate quantities may be beneficial for weight loss (19, 22).
If losing weight is your aim, then you should say ‘no’ to alcohol. However, wine in smaller servings can be consumed.
Pizza is an extremely tasty and a well known fast food but pizzas are very high in calories that makes them a bad choice for dieters.
They contain a large number of calories and are made by using unhealthy components such as processed flour, high-fat cheese and processed meat.
A home-made pizza with healthier ingredients can be one of the alternatives of the conventional commercial pizzas. In addition, the sauces used in the pizzas can also be made at home, which would make pizzas more healthier than their super-market versions.
Another solution for the pizza craving is to find a pizza parlor that serves healthier and low-calorie pizzas.
Traditional pizzas sold in stores contains high calorie ingredients like refined flour and sugar. A pizza made at home can be a healthier alternative.
10. High-Calorie Coffee Drinks
Coffee can be among one of the drinks that can be consumed for reducing weight. It contains caffeine that can help in reducing the excessive fats from the body.
Caffeine helps to boost your metabolism that increases the fat burning process in the body, instantly (23, 24).
Apart from it, coffee can also result in weight gains if unhealthy constituents like cream and added sugar are excessively used.
The coffee drinks, rich in calories have similar effects as soda. They contain a large number of calories, which can have disastrous effects on your health.
If you are a coffee lover but trying to lose weight, then it’s best to consume simple black coffee. Using some cream or milk will work but adding sugar and other high-calorie ingredients will spoil your diet.
Plain and simple black coffee can be a healthy option to increase your metabolism but adding unhealthy ingredients in it to make it tasty will ruin your weight loss efforts.
11. Foods High in Artificial or added Sugar
Added sugar can have worsening effects on your body. These added sugars have been associated with the most harmful diseases known (25, 26, 27).
Foods, which are rich in artificial sugar, adds to the calorie in take but does not satisfy the stomach.
Some of the examples of food that contain large quantities of added sugar include breakfast cereals, salad dressing, granola bars, tomato sauce and flavored yogurt.
You should carefully select the “low-fat” or “fat-free” food because it might contain added sugar to compensate for the lost flavors.
Here you can find 15 “health foods” that are really just junk foods in disguise.
Additional sugar is unhealthy ingredient that is used in a number of edibles. Many edibles like fat-free foods, seem healthful but can contain massive sugar contents.
Some of the foods that are not suitable for consumption in losing weight are made from highly processed and refined ingredients. These foods are particularly full of additional sugar content and other unhealthy substances that increases the calorie intake.
If you’re unsure about the nutrients in a food, read the label but you must be careful with different names for sugar that can be misleading.
Additionally, it is also important to have a close look on the quantity of food taken. Some healthy foods, like nuts, dried fruit, full cream milk and cheese, are rich in calories, and can be consumed in large quantities.
For a list of food items that you should eat, check out this article:
The 20 Most Weight Loss Friendly Foods on The Planet.