In general, when trying to lose weight, it is best to cut back or avoid high calorie foods. However, the number of calories in a food is not the only factor to consider.
For example, low calorie foods, especially those lacking in nutrients such as fiber and protein can leave a person hungry, which can make it harder to resist snacking.
In this article, we will look at a selection of foods to avoid eating if you want to lose weight.
1. Sweet drinks
A great classic. Many drinks, such as sodas, sports drinks, and fruit juices, are very high in added sugars but often low in other nutrients. Consuming these drinks adds calories to the diet but does not necessarily help a person feel full.
Dietary guidelines generally recommend that consumers limit calories from added sugars to no more than 10% of their total daily intake, which is about 12 teaspoons on a 2000 calorie diet.
These dietary guidelines also state that the average person consumes about 17 teaspoons of added sugar per day. Nearly half of this sugar comes from drinks, especially sweet teas and coffees.
A 2015 study found a link between the consumption of sugary drinks and excessive weight gain in children and adolescents.
2. Baked foods
Baked foods, such as pastries and many desserts, are often very high in added sugars, including fructose.
A 2015 study found that participants who ingested fructose had greater hunger and desire for food than those who ingested glucose, another type of sugar.
Many baked foods also contain trans fat. The results of a 2016 study in mice suggest that a diet high in trans fat may increase the risk of obesity. In fact, to help reduce obesity, you can use food supplements like camu-camu or Garcinia. Sure Supplement guide, you will find a detailed guide to natural products to take to reduce your weight.
Partially hydrogenated oils (PHO) are the main source of trans fat in processed foods, according to another study. Regulators also explain that "eliminating PHO from processed foods could prevent thousands of heart attacks and deaths each year."
Fried foods, including French fries, are generally high in calories, salt, and unhealthy fats.
Many restaurants cook their fries in a deep fryer to give them a crispy texture, but this method of cooking adds a significant amount of fat and calories. Despite this, because they lack fiber and protein, French fries do not keep a person feeling full for very long.
A 2017 study investigated the consumption of French fries in 4,440 people aged 45 to 79. Researchers reported that participants who ate fried potatoes at least twice a week had a higher risk of premature death than those who ate them less frequently. They also found that eating un-fried potatoes did not increase the risk of death.
When dining out, people looking to lose weight should choose a salad, fresh fruit, or a pickle as a side dish instead of fries.
4. Restaurant burgers
Burgers in restaurants, especially fast food establishments, are often high in fat and calories.
A 2013 study looked at the consumption of restorative foods in 19,479 young African American women. Researchers reported that participants who ate burgers at restaurants at least twice a week had a higher risk of obesity than those who ate them less than five times a year.
Lean, ground meat can be part of a healthy diet if a person cooks it at home without added fats or oils. An occasional homemade hamburger can be a good source of protein, iron, and some B vitamins.
When trying to lose weight, it's best to avoid burgers and fried foods when eating out. Healthier alternatives can include grilled chicken, fish, or salads with grilled meat.
5. White pasta and bread
White pasta or bread that we make with refined wheat flour is generally high in calories and carbohydrates, but low in fiber, protein, and other nutrients.
Several varieties of whole grain pasta and bread are readily available. In fact, if you go to Italy, you can discover several restaurants in Rome that offer whole grain pasta, you can even ask for the recipe. This is because these generally contain more fiber and nutrients than white varieties, which can make them more filling and healthier.
The ingredient label should list whole grain flour as the primary type of flour.