Categories: weight loss

Foods to avoid to lose weight: the top 30

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Discover the top 30 foods to avoid to lose weight.

Wondering what foods to avoid to lose weight? Here is the answer in a list of 30 products to eliminate from your diet.

Honestly, you can eat almost any food and still lose weight, as long as you don’t exceed the right amount of calories per day ( calculate here ).

However, the foods we are going to list in this article can make you fat and should therefore be avoided if you are looking to lose weight. Foods to avoid to lose weight: the top 30

This is because they increase your hunger and cravings to a point where you will end up consuming way too many calories. Also, they can cause excessive water retention.

Again, the foods you eat can have a big effect on your weight. Some, like plain yogurt, eggs, coconut oil, etc. help to slim down. Others, especially processed and refined products, can instead make you fat.

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Top 30 foods to avoid to lose weight

We list thirty foods to avoid if you want to lose weight (this is a non-exhaustive list of course):

1) French fries and crisps Unprocessed

potatoes are healthy and satisfying, but french fries and chips are not. These are very caloric and it is easy to eat too much.

In observational studies, the consumption of french fries and potato chips has been associated with weight gain.

One study even revealed that crisps can help you gain more weight than any other food (for the same portion and quantity).

In addition, baked, roasted or fried potatoes may contain carcinogenic substances called acrylamides. Therefore, it is better to consume regular boiled potatoes.

2) Sugary drinks

This type of beverage, of which sodas are one, is one of the most unhealthy foods that exist on our planet.

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They are strongly associated with weight gain and can produce disastrous health effects when consumed in excess.

Even though sugary drinks have a lot of calories, your brain doesn’t register them like solid foods.

Calories from liquid sugar don’t make you feel full, you won’t eat less food to compensate. Instead, you end up adding those calories to the calories you normally eat.

If you’re serious about losing weight, consider ditching sugary drinks altogether.

3) White Bread

This food product is highly refined and frequently includes a lot of added sugar.

White bread has a high glycemic index and can cause your blood sugar levels to skyrocket. A study conducted on 9267 people concluded that eating 2 slices (about 120 grams) of white bread a day was linked to a 40% increase in the risk of weight gain and obesity.

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Know that there are many healthy alternatives to classic white bread. One of the other possible choices is organic wheat sprouted cereal bread (often on sale at the price of 5 euros per 500 g tray).

However, remember that all wheat bread contains gluten. Other choices include cornbread and almond flour bread.

4) Chocolate bars

They are very bad for your health and are one of the foods to absolutely avoid if you want to lose weight. Manufacturers add an inordinate amount of sugar, oils, and refined flour to these little bars.

Chocolate bars are high in calories and low in nutrients. Medium-sized bars can contain between 200 and 300 calories, and large-sized ones contain even more.

Unfortunately, candy bars are on sale everywhere. They are even placed in strategic locations in stores after marketing analysis, to encourage consumers to buy them on impulse.

If you crave a snack, eat a fruit or a handful of nuts instead of these candy bars.

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5) Fruit juice (the majority)

Most fruit juices sold in supermarkets have almost nothing to do with real fruit.

These juices are highly processed and loaded with sugar. They can contain as much sugar and calories as sodas (or more).

And fruit juices offer zero dietary fiber content. They require no chewing. This means that drinking a glass of orange juice does not provide the same satiety effects as eating an orange.

This makes consuming excessive amounts of orange juice over a short period much more likely.

Another thing: fructose (the naturally occurring sugar in these foods that gives fruit and fruit juice flavor) fattening because it reduces your body’s ability to recognize when it’s full.

This makes you eat more, and increases your risk of developing insulin resistance and diabetes.

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So stay away from fruit juice and eat whole fruit instead.

6) Pastries, cookies, and cakes

These food products are loaded with unhealthy ingredients such as added sugar and refined flour.

They also contain artificial trans fats, which are very harmful and linked to multiple diseases.

Pastries, cookies, and cakes will not satisfy you that much, and you are likely to get hungry very quickly after eating these high-calorie foods. and poorly nutritious.

If you’re craving something sweet, look for a piece of dark chocolate instead of pastries, cookies, and cakes.

7) Alcohol (some types, especially beer)

Alcohol provides more calories (about 7 calories per gram) than carbohydrates and proteins.

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However, the scientific evidence proving that alcohol makes you fat is unclear.

Drinking alcoholic products in moderate amounts does not seem to harm your health and may even help you lose weight. However, drinking excessive volumes is linked to weight gain.

The type of alcohol is also to be taken into account. Beer can make you gain weight, but drinking wine in moderation can be beneficial to your health.

8) Ice cream

Ice cream is outrageously delicious, but also downright unhealthy.

It is high in calories, and almost all types of ice cream are loaded with sugar. So refrain from eating this food when you are looking to lose weight.

A small serving of ice cream won’t be a problem if you eat it once in a while, but the problem is that it’s too tempting to eat it in large quantities once you’ve started having a tub of ice cream.

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Try making your ice cream, using less sugar and healthier ingredients (like whole yogurt and whole fruit).

Also, serve yourself only a small portion each time, and immediately put the tub of ice cream out of your sight so you are not tempted to eat too much.

9) Pizza

This super popular fast food is unfortunately very unhealthy when you eat the commercial version. It is really to be avoided when you set yourself a slimming goal.

Pizzas are very high in calories, and often contain unhealthy ingredients like highly refined flour and heavily processed meats.

If you want to treat yourself to a slice of pizza, try making your own using healthier ingredients.

If you make pizza sauce at home, it will also be healthier (compared to supermarket varieties that contain too much sugar).

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Another possible choice is to find a pizza place that makes healthier pizzas.

10) High-calorie caffeinated drinks

Coffee contains several biologically active substances, the most important of which is caffeine.

These chemicals can boost your metabolism and increase fat burning, at least in the short term.

However, adding unhealthy ingredients like artificial cream and sugar produces negative effects, which end up overshadowing all the aforementioned positive effects.

In reality, caffeinated and high-calorie drinks are no healthier than soft drinks. They’re filled with empty calories, which can come down to eating an entire meal.

If you love coffee, choose black coffee when trying to lose weight. Add a little cream or milk, it is not forbidden. Just avoid adding sugar or high-calorie creams or other unhealthy ingredients.

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11) Foods high in added sugar

This is probably one of the worst things in today’s diet. Adding excessive amounts of sugar to foods would explain some of the most serious diseases in the modern world.

Foods high in added sugar (examples: breakfast cereals, crackers, muesli bars, flavored yogurts, and rice cakes) usually provide a lot of empty calories but are not very satisfying.

When you eat it, your body converts the carbs you eat into simple sugars and sends them straight into your bloodstream.

In response to this influx of sugar, your body produces more insulin (which helps your body absorb sugar as quickly as possible).

The problem is that you end up with low blood sugar and the same hunger pangs you felt at the beginning will reappear.

You may then seek out foods high in added sugar (with no nutritional value) to satisfy your need for instant energy again.

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Foods rich in added sugar are therefore to be eliminated without regret when you want to lose weight.

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You should especially be careful when buying so-called “low-fat” or “fat-free” products, as manufacturers often add tons of sugar to compensate for the loss of taste when the fat is removed.

12) White rice

Do yourself a favor by just buying brown rice. White rice is stripped of fiber (which fills you up) and healthy antioxidants, along with much of the nutritional value.

Most of the calories in white rice come from carbs, so this Asian staple leaves you feeling hungry soon after you get up from the table.

This hunger is due to the rise in blood sugar levels and the subsequent fall, which makes you tired, hungry, and eager to seek a quick fix for energy. White rice is therefore a food to avoid for weight loss.

13) Muesli

A small amount of muesli can create a big impact on your diet. Touted as a “health food”, muesli often contains up to five varieties of sugar and added fats.

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This breakfast food is high in calories and provides instant energy, but causes energy to crash later on and causes you to crave sweets throughout the day. If you want to keep a reasonable waistline, it is best to ban these crunchy cereals.

14) Smoothies

Are one of those things that have the potential to be very healthy, but ultimately aren’t. Designed to look healthy, smoothies are often loaded with calories, carbs, and fat.

Watch out for ingredients like peanut butter, ice cream, juice, whole milk, and lots of fruit.

Calories can add up quickly in these drinks, so opt for smoothies that use protein powder or Greek yogurt as a base.

Plus, customize your smoothie and control the amount of added extras that can wreak havoc on your waistline and prevent you from losing fat.

As with most meals or snacks, it’s always best to make your own to control portions and ingredients.

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15) Dried fruits

Dried fruits are more or less sweet because of the sugar content (yes, fruits can make you fat).

It’s also too easy to get carried away with dried varieties than fresh ones because of the physical size of the food. Imagine a raisin versus a raisin and you’ll know what we mean.

Squeezing the water out of the fruit (to dry) leaves you full of sugar and calories inside. Dried fruits are caloric due to the sugar that is present in them naturally but also to added sugar.

Consuming this food to avoid when you want to lose weight can have an impact on your weight loss efforts, as it will alter your blood sugar levels and thus influence sugar cravings.

If you want to eat dried fruit at all costs, try to make it yourself, from the fresh version.

16) Green Juices

Here’s a general rule to follow: “just because it’s green doesn’t mean it’s healthy”. Some green juices are additionally loaded with hidden sugars to enhance the taste.

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Opt for green juices that are mostly vegetable-based, and limit fruit to one or two servings.

As with smoothies, it’s best to make your own. To reduce the bitter taste of vegetables, give preference to lemon and ginger and avoid adding sweet fruits.

17) Pasta

Pasta, whether traditional or refined, loses its fiber during processing. As a result, the nutrients that the wheat may have initially contained are lost.

Also, refined grains pass through your body quickly and make you hungry very soon after you finish eating.

If you want to eat pasta, opt for whole-grain varieties, which will digest more slowly in your body and keep you full longer.

18) Frosting

Covering donuts, cookies, and cupcakes, frosting may taste delicious, but definitely won’t help you lose unnecessary fat in the body.

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Not only is frosting loaded with sugar and calories, but it’s also one of the few foods on the shelves that still contain trans fats.

These fats are not only terrible for your health (they can raise bad HDL cholesterol and lower good LDL cholesterol), but they also trigger inflammation, which can lead to belly fat accumulation.

19) Microwave Popcorn

If there were to be a sign that something isn’t good for your health, sticking your grease-stained hand out of a bag of popcorn has got to be one of them.

Thanks to its high fiber and antioxidant content, popcorn can be a healthy snack when air-popped or cooked on the stove with small amounts of oil.

However, reheating popcorn in the microwave negates the health benefits. Microwave popcorn is often high in sodium and fat, and the bags that contain it are lined with chemicals that can hurt health.

20) Fat-Free Fruity Salad Dressing

Foods labeled “fat-free” and “diet” can be misleading. A major problem is that fruit dressings may be fat-free, but are not sugar-free.

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Fat-free fruit dressings tend to be high in sugar. You may have removed the calories from fat by eating them, but you are adding back the calories from sugar.

21) Cheese

It may contain protein and calcium, but in the end, cheese is still a very energy-dense food. (it contains a lot of calories for its volume versus other foods).

A 2.5 cm cube of cheese will provide you with approximately 70 calories. It is often the size of what many people bite into 1 or 2 times!

22) Nut Butters

Some nut butter contains tons of sugar and sometimes even high fructose corn syrup.

Remember to read labels and look for varieties with just nuts (and maybe a little oil and salt).

Also, although nuts are generally a healthy snack, they are still fatty and managing portion sizes is essential if you are looking to lose weight.

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Nuts, nut kinds of butter, and avocados are all great foods, but since these healthy foods are high in fat, the calories add up fast.

Remember, 1 gram of fat contains 9 calories while 1 gram of protein or carbohydrate contains only 4 calories. Many people eat these healthy foods, but the portions they consume are too large.

23) Charcuterie

Processed meats have no place in a good weight loss diet. The problem lies in the term “transformed”.

Deli meats like salami are high in fat and calories. They are also usually paired with other unhealthy foods like bread, cheese, and condiments when making a sandwich.

Skip the deli counter and buy leaner cuts of meat or fish instead if you want to lose the fat once and for all.

24) Sweetened Iced Tea

Tea, especially the unsweetened varieties, can be a healthy alternative to less healthy beverages like soda or fruit juice, and certainly less monotonous than water.

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However, sweetened iced tea (which many call “iced tea”) is loaded with sugar and full of empty calories (just like soda), and no amount of antioxidants can undo the damage it could do to your body. waist size.

So order the unsweetened iced teas and enhance the flavor with a little lemon (instead of sugar).

25) Margarine

Often heralded as a better alternative to butter, margarine is not. It’s full of trans fats, and hydrogenated oils, and lacking in nutrients.

Instead, use small amounts of olive oil where you would normally use butter or margarine.

26) Caesar Salad

Salad can be the staple of a healthy diet but turn into an enemy of people looking to lose weight with just a few pinches.

The three main staples of the Caesar salad, (namely the creamy dressing, the croutons, and the cheese) make this dish high in calories and fat.

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Stick to salads that are made with dressings (on the side if possible) and have lots of fresh produce like peppers, tomatoes, and cucumbers if you want a bowl that’s filling up nicely while still being good for a diet.

27) Frozen Meals

To help fresh ingredients last a very long time in your freezer, food manufacturers often stuff frozen meals with sodium, a natural preservative.

Sodium causes water retention, which will bloat your body. So you’re not going to get a good figure or feel good about yourself, no matter how much weight you manage to lose.

Another problem: When food manufacturers try to squeeze the nutritional value of a large meal into a tiny box, each bite ends up containing a lot of calories.

While eating large portions (with an actual non-frozen meal) will make it easier for you to believe your stomach is full, the small portions found in frozen meals are inherently unsatisfying (despite being high in calories).

28) Soy Sauce

Despite its low-calorie content, soy sauce is extremely high in sodium, which can cause your body to bloat and increase your risk of high blood pressure.

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There are many low-sodium soy sauce options available these days, but the sodium content is not significantly lower than traditional sauces. Use soy sauce sparingly.

29) Sugar-free

These products seem low in calories, but the effect on your health is nevertheless very dangerous.

While they may be low in calories, consuming these products may raise your insulin levels, as they often contain unhealthy alternatives to sugar.

30) Whole Milk

This type of milk is loaded with extra fat and cholesterol. Opt for the skimmed variety to enjoy the quality of milk without worrying about excess calories that do not help you lose weight at all.

Our opinion

Foods to absolutely avoid if you want to lose weight are essentially highly processed junk foods. These are typically foods filled with added sugar, refined wheat, and/or added fat.

If you’re not sure whether a particular food is healthy or unhealthy, read the label. However, beware of different sugar names and false health claims.

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Also, remember to watch portion sizes. Some healthy foods (like nuts, dried fruit, and cheese) are high in calories, and you can easily overeat them.

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