Foods to Avoid for Weight Loss: Your Go-To Guide

Aug 3

food to avoid for weight loss — Photo by Lucie Liz:

Read Time: 10 min

Are you ready to kickstart your weight loss journey? Let's face it: shedding those extra pounds can be a real challenge. But here's the good news: knowing which foods to avoid for weight loss can make a huge difference in your success. By steering clear of certain items, you'll set yourself up for a healthier, slimmer you in no time.

In this guide, we'll dive into the foods that might sabotage your weight loss efforts. We'll cover everything from sugary beverages and fast food to white bread and high-calorie snacks. You'll learn why these foods can hinder your progress and what to eat instead, so get ready to take charge of your diet and make smarter choices to help you reach your weight loss goals. Let's get started on your path to a healthier lifestyle!

Sugary Beverages

Sugary Beverages Overview

You might not realize it, but sugary drinks are a major obstacle to weight loss. These beverages, also known as sugar-sweetened beverages (SSBs), include sodas, fruit, sports, energy, sweetened waters, and even coffee and tea with added sugars [1]. They're the largest source of added sugars in the American diet, making them a prime target for elimination when trying to shed pounds [2].

Sugary Beverages Calorie Content

The calorie content of these drinks can be shocking. A typical 12-ounce can of soda packs about 150 calories, almost all from added sugar [2]. To put this into perspective, imagine dumping 7 to 10 teaspoons of sugar into your glass of water—that's how much sugar you're consuming with each can [2]. Energy drinks can be just as bad, with some containing up to 260 calories per 16-ounce serving [3].

Sugary Beverages Health Risks

Regularly consuming these drinks doesn't just hinder your weight loss efforts; it can lead to serious health problems. Frequent intake is associated with weight gain, obesity, type 2 diabetes, heart disease, kidney diseases, non-alcoholic liver disease, tooth decay, and even gout [1]. What's more, higher consumption of sugary beverages has been linked to an increased risk of premature death [2]. By cutting out these drinks, you're not just helping your waistline but investing in your long-term health.

Processed and Fast Foods

Processed Foods Defined

You might think all processed foods are bad, but it's more complex. Processing can be as basic as freezing, canning, cooking, or drying [4]. The key is to understand the spectrum of processed foods. On one end, you have minimally processed items like whole-grain oats or apples. In the middle, you'll find foods with added ingredients, such as canned vegetables or freshly baked bread. At the far end are ultra-processed foods, often called "food-based products" [5].

Processed Foods Nutritional Impact

Ultra-processed foods can significantly impact your health. They're often packed with additives like oil, fat, sugar, starch, and sodium while stripped of essential nutrients [5]. A study by Dr. Kevin D. Hall found that people eating ultra-processed foods consumed about 500 more calories daily and gained an average of 0.9 kilograms (2 pounds) over two weeks [6]. These foods have been linked to weight gain, heart disease, dementia, type 2 diabetes, and cancer [5].

Processed Foods Alternatives

To make healthier choices, focus on whole, unprocessed, or minimally processed foods [5]. When shopping, check ingredient labels and opt for items with fewer recognizable ingredients [5]. Stock your fridge and pantry with grab-and-go options like fruits, vegetables, nuts, and hard-boiled eggs [5]. For breakfast, choose oats or whole-grain cereals instead of sugary options [5]. When dining out, be mindful that fast meals can easily add up to a whole day's worth of calories, sodium, and unhealthy fats [7].

Refined Grains

Refined Grains Examples

You might be surprised to learn that many common foods in your diet are refined grains. These include white bread, white rice, and regular pasta. In their natural state, grains like wheat, corn, rice, and oats are packed with nutrients. However, industrial processing strips away many of these beneficial components, leaving you with less nutrient-dense options [8].

Refined Grains' Effects on Weight

Consuming a high amount of refined grains has been linked to an increased risk of becoming overweight or obese. A study of 9,267 people found that eating just two slices (120 grams) of white bread per day was associated with a 40% greater risk of weight gain [9]. This is partly because refined grains are less filling than whole grains due to their lower fiber content. Your body digests them quickly, leading to rapid spikes in blood sugar levels. These spikes can trigger hunger sooner, causing you to eat more throughout the day [8].

Refined Grains Healthier Substitutes

Try swapping refined grains for whole grain alternatives to support your weight loss journey. Opt for whole oats, quinoa, wild rice, brown rice, spelled, rye, barley, and bulgur wheat [8]. These options are rich in nutrients like iron and fiber, which can help you feel fuller for longer. By choosing less processed, higher-quality carbohydrates, you're aiding your weight loss efforts and improving your overall health [8].

High-Calorie Condiments and Dressings

You might think you're making a healthy choice by opting for a salad, but your dressing can quickly turn it into a calorie bomb. Let's dive into some high-calorie condiments that could be sabotaging your weight loss efforts.

High-Calorie Condiments List

Ranch dressing is a major culprit, packing about 150 calories in just two tablespoons [10]. Mayonnaise is another heavyweight, with a single tablespoon containing around 100 calories [10]. Even seemingly innocent options like barbecue sauce can add up, with some varieties containing up to 70 calories per two-tablespoon serving [10].

High-Calorie Condiments Hidden Calories

It's easy to underestimate how much these condiments contribute to your daily calorie intake. A standard 2-ounce cup equals 4 tablespoons, meaning you could consume nearly 400 extra calories with a side of garlic aioli for your fries [11]. Even ketchup, which seems harmless, can add almost 100 calories if you use up a whole side cup [11].

High-Calorie Condiments Healthier Options

Consider swapping high-calorie condiments for healthier alternatives to keep your calorie count in check. Try using mustard, hot sauce, or salsa instead of mayo or ranch dressing [10]. These options are much lower in calories and can still add flavor to your meals. For a creamy alternative, Greek yogurt can be a great base for homemade dressings [12].

Alcohol

Alcohol Calorie Content

You might be surprised to learn how many calories are hiding in your favorite drinks. Alcohol packs a hefty seven calories per gram, nearly twice that of carbohydrates and protein [13]. A standard glass of wine contains about 160 calories, while a pint of beer clocks in at 180 calories [14]. Cocktails can be even more calorie-dense, with a piña colada potentially reaching up to 500 calories per serving [13].

Alcohol Impact on Weight Gain

While light to moderate drinking isn't typically associated with weight gain, heavy drinking can lead to excess pounds [13]. Alcohol can interfere with your body's hormone balance, potentially increasing appetite and stress levels [13]. It may also lead to poor food choices, as studies suggest alcohol can activate brain cells that signal intense hunger [13]. Moreover, your body prioritizes burning alcohol over fat, which can lead to fat accumulation, especially in the abdominal area [13].

Alcohol Moderation Tips

To enjoy alcohol without derailing your weight loss efforts, consider these tips:

Stick to moderate drinking: No more than one drink per day for women and two for men [13].
Choose lower-calorie options: Opt for light beer or dry wine instead of sugary cocktails [14].
Stay hydrated: Alternate alcoholic drinks with water to pace yourself and reduce overall consumption [15].
Eat before drinking: This can help slow alcohol absorption and prevent overeating later [15].
Track your drinks: This helps you stay aware of your consumption and calorie intake [15].

Fried Foods

Fried Foods Examples

You're likely familiar with popular fried foods like French fries, potato chips, and fried chicken. These items are often found in fast food restaurants and are a significant part of the Western diet [16]. While tasty, they're typically high in calories, fat, and salt, making them less than ideal for weight loss [17].

Fried Foods Calorie Density

Fried foods pack a caloric punch. For instance, a 4-ounce serving of French fries contains about 378 calories [17]. When foods are fried, they lose water and absorb fat, significantly increasing their calorie content [18]. To illustrate, 100 grams of baked cod contains 105 calories and 1 gram of fat, while the same amount of deep-fried fish jumps to 232 calories and 12 grams of fat [18].

Fried Foods Cooking Alternatives

To enjoy your favorite foods without the extra calories, consider these healthier cooking methods:

Oven-roasting: This method caramelizes food, giving it a delicious taste and crispy crust similar to deep-frying [19].
Air-frying: A popular alternative that uses hot air circulation to cook food with little to no oil [16].
Baking: Try baked versions of traditionally fried foods, like "fried" chicken or mozzarella sticks [16].
Steaming: This gentle cooking method preserves nutrients while keeping food tender and flavorful [16].

By opting for these alternatives, you can still enjoy crispy, tasty foods while supporting your weight loss goals.

Processed Meats

Processed Meats Definition

You might wonder what exactly qualifies as processed meat. The World Health Organization defines it as "meat that has been transformed through salting, curing, fermentation, smoking, or other processes to enhance flavor or improve preservation" [20]. This includes popular items like bacon, sausages, hot dogs, and deli meats [21].

Processed Meats Health Risks

Consuming processed meats can increase your risk of various health issues. Research shows that eating 150 grams or more of processed meat weekly raises the risk of cardiovascular disease by 46% and death by 50% compared to eating none [22]. Additionally, the World Health Organization classifies processed meat as carcinogenic to humans [21]. Eating 50 grams daily has been linked to increased risks of breast, colorectal, pancreatic, and prostate cancers [22].

Processed Meats Lean Alternatives

To reduce your processed meat intake, consider these healthier options:

Canned tuna or salmon for easy, lean protein
Peanut butter for healthy fats and protein
Roasted chicken from the deli counter
Homemade egg salad for a nutritious alternative
Plant-based proteins like beans, lentils, tofu, or tempeh [23] [24]

By choosing these alternatives, you can enjoy tasty, protein-rich meals while supporting your health goals.

High-Calorie Snack Foods

High-Calorie Snacks List

You might be surprised to learn that many common snacks can pack a hefty caloric punch. French fries and potato chips are often very high in calories and fat, with studies linking their consumption to weight gain and obesity [9]. Candy bars are another culprit, typically containing 200-300 calories per bar [9]. Pastries, cookies, and cakes are often loaded with added sugar and calories, making them less satisfying and potentially leading to overconsumption [9]. Ice cream is another high-sugar, high-calorie treat that's easy to overeat [9].

High-Calorie Snacks Portion Control

To manage your intake of high-calorie snacks, it's crucial to practice portion control. Instead of eating straight from the package, take one serving according to the food label and eat it from a plate [25]. Use smaller dishes to naturally reduce portion sizes [25]. When buying snacks, opt for single-serving prepackaged options or divide larger packages into single servings right away [25]. This approach can help you avoid overeating, as research shows people tend to consume more from large packages than small ones [26].

High-Calorie Snacks Nutritious Alternatives

You can satisfy your snack cravings with healthier alternatives. Try pairing apple slices with peanut butter for a mix of fiber and protein [27]. Greek yogurt with berries offers protein and antioxidants [27]. For a savory option, try cucumber slices with hummus, providing fiber and plant-based protein [27]. Nuts are another nutritious choice, offering healthy fats, protein, and fiber - just stick to about 1 ounce or 1/4 cup to keep calories in check [27].

Artificial Sweeteners

Artificial Sweeteners Types

You've likely encountered various artificial sweeteners in your diet. These include aspartame, sucralose, saccharin, neotame, and acesulfame potassium (Ace-K) [28]. These sweeteners are 30-13,000 times sweeter than sugar and contain virtually no calories [29]. They're often found in diet sodas and other "sugar-free" products. Each sweetener has unique properties, affecting taste and food applications differently [29].

Artificial Sweeteners Weight Gain Link

Despite their reputation as weight loss aids, artificial sweeteners might not be the magic bullet you're hoping for. Some studies suggest that regular consumption of these sweeteners is associated with an increased risk of weight gain, obesity, and type 2 diabetes [30]. However, the evidence is mixed. Some meta-analyzes show no significant difference in body weight change between those consuming artificial sweeteners and those consuming sugar or placebos [29].

Artificial Sweeteners Natural Alternatives

If you're looking for alternatives, consider natural sweeteners like stevia and monk fruit. These options are low in calories and may provide health benefits over refined sugar, such as lower blood pressure and blood sugar levels [31]. Erythritol, a sugar alcohol, is another option that doesn't spike blood sugar or insulin levels [31]. Remember, even natural alternatives should be consumed in moderation for optimal health.

White Bread and Refined Flour Products

White Bread Nutritional Profile

You might be surprised to learn that white bread, a staple in many diets, offers few nutritional benefits. The refining process strips away essential nutrients like B vitamins, iron, magnesium, and vitamin E [32]. Despite being high in calories, white bread provides almost no fiber, protein, or healthy fats [32].

White Bread Impact on Blood Sugar

Consuming white bread can cause a rapid increase in blood sugar levels [33]. This spike is due to its high starch content and lack of fiber [33]. Over time, this can increase your risk of developing chronic illnesses like type 2 diabetes and heart disease [32].

White Bread Whole Grain Alternatives

To improve your diet, consider switching to whole-grain alternatives. Whole wheat flour is a good source of protein, fiber, and various vitamins and minerals [34]. You can use it in equal amounts as white flour in recipes, though it may result in a less fluffy texture [34].

Restaurant Meals

Restaurant Meals Portion Sizes

You might be surprised to learn that restaurant portion sizes have increased dramatically since the 1970s [35]. This trend, known as portion distortion, can make it challenging to identify appropriate serving sizes. For example, a restaurant's chicken stir-fry has grown from 2 cups (435 calories) to 4 1/2 cups (865 calories) [35]. This increase in portion sizes can lead to overconsumption, as people tend to eat more when given larger portions [36].

Restaurant Meals Hidden Calories

Restaurant meals often contain hidden calories that can sabotage your weight loss efforts. These meals are typically higher in calories compared to home-cooked alternatives due to larger portion sizes and the use of added fats, sugars, and salts for flavor [37]. For instance, a grilled chicken Caesar salad has increased from 1 1/2 cups (390 calories) to 3 1/2 cups (790 calories) [35]. Additionally, alcoholic beverages can significantly contribute to calorie intake, with a large glass of red wine containing about the same calories as a candy bar [38].

Restaurant Meals Healthy Ordering Tips

To make healthier choices when dining out, consider these tips:

Choose dishes that are baked, broiled, grilled, poached, steamed, boiled, or roasted to limit extra saturated fat and salt [39].
Ask for sauces and dressings on the side to control your intake [37] [38].
Consider sharing a meal or saving half for later, as restaurant portions can be very large [39].
Opt for dishes that highlight vegetables, such as stir-fries or veggie wraps [39].
Research menu information online before dining out to make informed choices [39].
Choose marinara sauces over cream or butter-based options to limit calories from saturated fat [39].

By following these tips, you can enjoy dining out while still supporting your weight loss goals.

Conclusion

Embarking on a weight loss journey involves more than just exercising; it's about making smart food choices, too. By steering clear of sugary drinks, processed foods, refined grains, high-calorie condiments, and excessive alcohol, you're setting yourself up for success. These dietary changes not only aid in shedding pounds but also have a positive impact on your overall health and well-being.

Remember, sustainable weight loss is a marathon, not a sprint. It's about creating lasting habits that you can stick to in the long run. To keep up with the latest weight loss and nutrition tips, sign up for our free newsletter and check out our bookstore for weight management resources. By taking it one step at a time and making informed choices, you're well on your way to achieving your weight loss goals and embracing a healthier lifestyle.