General
19 Foods and Drinks to Avoid in Your Weight Loss Journey
Healthy bodies come in all sizes and shapes, so it is imperative to understand that losing weight will not always make you the healthiest, especially if one tries to achieve weight loss through unhealthy methods like crash dieting and weight loss pills. Instead, one should follow a proper diet and be mindful of what to consume and what not to.
This blog will discuss certain foods to avoid for weight loss and what to consume to aid in weight loss.
Table of Contents
List of 9 Foods to Avoid for Weight Loss
The foods that you eat on a day-to-day basis have a huge impact on your weight. Moreover, if you exercise regularly and then go back home to binge on unhealthy junk food, all your efforts will be unsuccessful. If you are on a weight loss journey and want to know what to avoid when losing weight, then here's a list for you:
1. French Fries and Packaged Chips
Both french fries and packaged chips are high in calories as they are made from potatoes. Potatoes contain a lot of starch, which increases a person's weight rapidly. Moreover, both are deep-fried in some white oil like vegetable or sunflower oil which is again unhealthy. Individuals who crave french fries or chips during their weight loss journey can substitute them with homemade sweet potato fries baked in an air fryer. They contain at least 50% fewer calories.
Nutritional Value (100gm of Packaged Chips)
- Calories - 548.9 Kcal'
- Sodium - 204.19 mg
- Fat -Â 33.94 g
- Carbohydrates - 52.4 g
Disadvantages of French Fries and Packaged Chips
- Often being deep fried, french fries and packaged chips are laden with unhealthy fats and more calories.
- They have no essential minerals or vitamins, so they do not give much nutrients.
2. Candy Bars
Candy bars or milk/white chocolates are typically high in calories and contain massive amounts of fat and sugar. However, you can still enjoy chocolates while on your weight loss journey, but do it in moderation. Also, one can swap candy bars with dark chocolate as it contains 70% cocoa.
Nutritional Value (57 g of Candy Bars)
- Calories - 280 Kcal
- Sodium - 136 mg
- Carbohydrates - 35 g
- Fat - 14 g
Disadvantages of Candy Bars
- Candy bars are high in sugar, which can cause sudden blood sugar spikes followed by crashes, often leading to more cravings for other sugary foods.
- Candy bars provide many empty calories because they lack any significant source of nutrients.
3. Processed Meat
Processed meats like bacon, packaged sausages, salami, and other deli meats are not only catalysts for weight gain but also increase the risk of various heart risks. Consuming processed meats will also lead to various other lifestyle diseases like diabetes and hypertension, which will again lead to weight gain.
Nutritional Value (100gm Processed Meat)
- Calories - 170 Kcal
- Protein - 16 g
- Fat - 8 g
- Carbohydrates - 2 g
Disadvantages of Processed Meat
- Processed meats like bacon, sausage, and hotdogs contain high levels of saturated fat, which can lead to obesity and high cholesterol levels.
- Usually, meat products contain preservatives and additives that could be bad for one’s health.
4. Ice Cream
Ice creams are full of empty calories. They provide no protein or fibre and are packed with sugars. Moreover, it is also easy to exceed the recommended potions while eating. Individuals can consider substituting frozen fruits for ice creams.
Nutritional Value (Regular 65-92 g)
- Calories - 140 Kcal
- Carbohydrates - 17 g
- Cholesterol - 30 mg
- Sugar - 14 g
Disadvantages of Ice Cream
- Ice cream contains high sugar and fat levels, so many calories are consumed.
- This provides little nutrition except for calcium. One can easily eat too much of it, thus taking too many calories.
5. Sweet Desserts
Sweet desserts like pastries, cakes, cookies, pretzels or even granola bars are packed with refined flour and sugar. Often, they also tend to contain artificial trans fats. They contain empty calories, so there is a high chance that you will start feeling hungry soon and will eventually end up overeating.
Nutritional Value (Regular Sized Pastry)
- Calories - 592 Kcal
- Carbohydrates - 60.6 g
- Cholesterol - 105 mg
- Fat - 34.8 g
Disadvantages of Sweet Desserts
- A high amount of sugar in desserts can result in blood sugar spikes and increase sweet cravings.
- These types of food will keep you hungry most of the time, thus making you eat more.
6. White Bread
White bread comprises refined white flour stripped of nutrients and fibre. These products often contain added sugars and can rapidly increase blood sugar levels.
Nutritional Value (100g)
- Calories - 250-300 kcal
- Sugars - 20-25 g
- Fat - 10 g
- Carbohydrates - 50 g
- Protein - 5 g
- Cholesterol - 30 mg
Disadvantages of White Bread and Pastries
- Low fibre and nutrition ultimately cause a high blood sugar level.
- Excessive sugar in breads and pastries can cause one to overeat and increase hunger.
7. Full-Fat Dairy Products
Full-fat dairy products like whole milk, cheese, and full-fat yoghurt have high amounts of saturated fat. Although they provide essential nutrients such as calcium, their high calorie and fat content hinders weight loss efforts.
Nutritional Value (100g)
- Calories - 150 Kcal
- Fat - 8 g
- Carbohydrates - 12 g
- Protein - 8 g
- Cholesterol - 25 mg
Disadvantages of Full Fat Dairy Products
- Full-fat dairy products are usually high in saturated fats and calories, resulting in weight gain.
- Excessive intake may also raise cholesterol levels, thus causing other problems related to bad cholesterol.
8. Condiments and Sauces
Sauces like ketchup, mayonnaise, and salad dressings often contain hidden sugars, unhealthy fats, and large amounts of sodium. They can go a long way in increasing the calorie content of a meal. They can also contain artificial colours that are harmful to the body.
Nutritional Value (100g)
- Calories - 200-300 Kcal (varies by type)
- Sugars - 10-20 g
- Fat - 15-20 g
Disadvantages of Condiments and Sausages
- High in hidden sugars plus unhealthy fats, hence leading to increased weight.
- Too much salt intake may aggravate hypertension.
9. Fast Food
Fast foods, including hamburgers, pizzas, and deep-fried chicken, are usually calorific, fatty, and high in sodium. They are convenient but often contain low-quality ingredients and additives that can harm health.
Nutritional Value (100g)
- Calories - 300-700 Kcal
- Fat - 20-30 g
- Sodium - 1000 mg
- Carbohydrates - 40 g
- Protein - 15 g
- Cholesterol - 40 mg
Disadvantages of Fast Food
- High in calories that foster obesity through the consumption of unhealthy fats.
- There is too much salt in them, hence causing hypertension, among other health complications.
In addition to the foods stated above, one should avoid eating restaurant meals like pizza, cheesy plates of pasta, and white bread more regularly. They lead to rapid weight gain and also obstruct weight loss.
List of 10 Drinks to Avoid for Weight Loss
Discover the top 10 drinks that could derail your weight loss efforts due to their high sugar content and empty calories. From sugary soft drinks to deceptively healthy fruit juices, find out which beverages you should steer clear of to stay on track. Find out the hidden pitfalls in your daily diet and make informed choices for a healthier you.
1. Sugary Beverage
Sugary beverages like coke or any other kind of soft drinks available in the market are some of the unhealthiest food items one can consume. Besides soda, packaged fruit juices are not as healthy as they claim to be. Packaged food juices contain vast amounts of sugar and are made with fruit concentrates. The sugar and preservatives in these beverages harm one's body. They are high in calories and do not fill up a person.
Nutritional Value (500 ml Soda)
- Calories - 240 Kcal
- Sugars - 65 g (130% added sugar)
- Carbohydrate - 65 g
- Sodium - 75 mg
2. Packaged Fruit Juices
Packaged fruit juices often contain added sugars and are made with concentrates, which can spike your calorie intake without providing the satiety of whole fruits.
Nutritional Value (250 ml Packaged Orange Juice)
- Calories -Â 110 kcal
- Sugars - 24 g
- Carbohydrates - 26 g
- Vitamin C - 50% DV
Disadvantages of Packaged Fruit Juices
- Even though they are marketed as healthy, they often contain as much sugar as soft drinks.
- Lacks the fibre of whole fruits, leading to quicker spikes in blood sugar levels.
3. Sweetened Iced Teas
Sweetened iced teas can contain as much sugar as soft drinks and provide little nutritional value.
Nutritional Value (500 ml Sweetened Iced Tea)
- Calories - 180 kcal
- Sugars - 45 g
- Carbohydrates - 46 g
- Sodium - 50 mg
Disadvantages of Sweetened Iced Teas
- Often perceived as healthier than soft drinks, but can contain large amounts of added sugar.
- Adds unnecessary calories to your diet without significant nutritional benefits.
4. Energy Drinks
Energy drinks are loaded with sugar and caffeine, leading to a quick energy boost but also contributing to weight gain.
Nutritional Value (250 ml Energy Drink)
- Calories - 120 kcal
- Sugars - 29 g
- Carbohydrates - 30 g
- Caffeine - 80 mg
Disadvantages of Energy Drinks
- Contributes to excessive calorie intake and potential weight gain.
- Can lead to jitters, increased heart rate, and sleep disturbances.
5. Flavoured Coffees
Flavoured coffees, such as lattes and frappuccinos, can be high in sugar and fat, adding unnecessary calories.
Nutritional Value (350 ml Mocha Frappuccino)
- Calories -Â 290 kcal
- Sugars - 36 g
- Carbohydrates - 38 g
- Fat - 10 g
Disadvantages of Flavoured Coffees
- Contains high amounts of sugar, syrups, and often whipped cream, leading to weight gain.
- Offers little nutritional value beyond empty calories.
6. Alcohol
Any alcohol, especially beer, leads to weight gain. They are high in sugar and contain little to no fibre and protein. Alcohol can also lead to bloating and swelling. Other than obesity, it also leads to many other diseases like cancer and diabetes.
Nutritional Value (Beer 355 ml)
- Calories - 153 Kcal
- Carbohydrates - 13 g
- Protein - 1.6 g
Disadvantages of Alcoholic Cocktails
- Alcoholic drinks do not add nutritional value but rather increase daily calorie intake.
- Alcohol removes inhibitions, so people tend to choose less healthy foods and eat a lot.
7. Sweetened Sports Drinks
While beneficial for athletes needing quick energy, sweetened sports drinks can contribute to excess calorie intake for most people.
Nutritional Value (500 ml Sports Drink)
- Calories - 130 kcal
- Sugars - 34 g
- Carbohydrates - 36 g
- Sodium - 110 mg
Disadvantages of Sweetened Sports Drinks
- Often consumed by people who do not need the extra sugar or electrolytes.
- Adds extra calories and can lead to weight gain if not offset by intense physical activity.
8. Store-bought Smoothies
Store-bought smoothies often contain added sugars and may use fruit juices or concentrates instead of whole fruits.
Nutritional Value (350 ml Fruit Smoothie)
- Calories -Â 250 kcal
- Sugars -Â 54 g
- Carbohydrates -Â 60 g
- Protein -Â 4 g
Disadvantages of Store-bought Smoothies
- Often contain added sugars and syrups, increasing calorie content.
- Typically lacks the fibre found in whole fruits, reducing their ability to satiate hunger.
9. Milkshakes
Milkshakes are high in sugar, fat, and calories, making them a poor choice for weight loss.
Nutritional Value (350 ml Vanilla Milkshake)
- Calories - 360 kcal
- Sugars - 45 g
- Carbohydrates - 54 g
- Fat - 12 g
Disadvantages of Milkshakes
- Contains high levels of sugar and fat, leading to rapid calorie consumption.
- Can contribute to increased cholesterol levels and heart disease risk.
10. Sweetened Lemonades
Sweetened lemonades can be high in sugar, leading to a significant calorie load without providing nutritional benefits.
Nutritional Value (500 ml Sweetened Lemonade)
- Calories - 200 kcal
- Sugars - 50 g
- Carbohydrates - 52 g
- Vitamin C - 20% DV
Disadvantages of Sweetened Lemonades
- Often contains large amounts of added sugars, leading to weight gain.
- Provides little beyond calories and sugar, lacking essential nutrients.
What are the Foods that Help with Weight Loss?
Just like you need to give up on many food items when you lose weight, you can substitute them with delicious alternatives.
If you are one of those people who have just begun their dieting and weight loss journey and do not have much idea about what to eat for weight loss, then here's a list for you:
| Foods | How it Helps in Weight Loss? |
| Leafy Greens | Leafy greens like spinach, kale, Swiss chard, collard greens, etc., have various properties perfect for maintaining a healthy weight. They are rich in nutrients and fibre. They can keep you full for a longer period. |
| Beans and Legumes | All legumes and beans benefit from weight loss, especially lentils, kidney beans and black beans. Indians consume a lot of beans and legumes regularly, so it will not be difficult to incorporate them into the diet to lose weight. |
| Broccoli | Broccoli contains high amounts of calcium and vitamin C, which boost metabolism. Individuals with high metabolism tend to burn fats faster than people with low metabolism. It is also high in fibre; as a result, it allows one to digest foods easily, absorb the required nutrients, and discard the rest. |
| Chia Seeds | Chia seeds are loaded with fibre, and they also help one feel full for a longer time, preventing overeating. Further, Chia seeds expand in water, so if individuals intake it in unsoaked form, they expand in their stomach and occupy most of the space. |
| Quinoa | Quinoa has recently become a popular ingredient among people trying to lose weight. It contains 11 types of amino acids and is an excellent substitute for rice and wheat. Moreover, Quinoa has insoluble fibres, which help keep one full for a long time. |
| Fatty Fish | Any fatty fish like salmon, tuna, halibut, trout, etc., are great sources of proteins and help in muscle building. When one tries to lose weight with the help of exercise, the first thing the individual starts losing is muscles instead of fats. |
| Dried Fruits | Dried fruits like almonds, pistachios, figs, prunes and dried apricots are great for weight loss. They are high in calories, but individuals can consume them as a pre-workout meal or snack instead of taking protein powder. |
| Yoghurt | Greek yoghurt has almost twice the amount of protein compared to normal yoghurt and is crucial for weight management. It also contains probiotic bacteria that maintain gut health. Having a healthy gut reduces inflammation and leptin resistance, which causes obesity. |
| Sweet Potato | Sweet potato is a great substitute for regular potatoes. Moreover, sweet potatoes are rich in fibre, keeping the person's diet satiated for longer. It also is suitable for diabetes patients as it does not skyrocket one's blood sugar. |
| Whole Egg | Individuals should start their day with whole eggs for breakfast. They are high in protein and serve as a hearty meal to begin your day. Moreover, protein speeds up the metabolic rate; as a result, you end up digesting food fast. |
| Grapefruit | If you are looking for a fruit rich in fibre that decreases insulin resistance and boosts metabolic rate, grapefruit is the answer. If you eat half a grapefruit 30 minutes before meals, you feel full and consume fewer calories. |
Healthy Tips to Lose Weight
If you are finding it difficult to lose weight quickly, then here are some tips for you:
- One should drink lots of water as it helps in burning belly fat. Also, many people consume thirst with hunger and overeat, resulting in weight gain. Staying hydrated will help one be mindful of what they are eating.
- Incorporate lots of fermented food into your diet. Some foods like sauerkraut, kefir and kimchi are good for gut health. A good gut helps with food absorption and boosts metabolism.
- Plan meals and keep a food diary. This helps to be mindful of what goes inside your body.
- Ensure that your meals have a wide range of foods rich in nutrients. Focus on incorporating an assortment of vegetables, fruits, lean proteins, whole grains and healthy fats.
- Being mindful about how much you eat can help you eat within limits. To control what you take in, use smaller plates and bowls instead of eating directly from large packages.
- Incorporate varied cardiovascular exercises (like walking, running or cycling) and strength training (like lifting or working out using body weights) into your routine.
- Quality sleep is essential for weight loss. Insufficient sleep can disrupt hormones regulating hunger and appetite, causing overeating. Aim for around seven to nine hours of sleep every night.
- Manage stress as it may cause emotional eating, leading to weight gain. Build a stress management plan like doing yoga, meditating, taking deep breaths or engaging in hobbies you enjoy most.
- Sugary drinks, such as soda, energy drinks and certain fruit juices, can pack a lot of calories without making you feel full. Rather than these beverage options, opt for water, herbal teas or black coffee.
- Intermittent fasting might be right for you if it fits into your lifestyle. By intermittent fasting and eating this method may help lower calorie consumption and boost metabolism.
- Drinking alcohol may add extra calories while lowering your inhibition, leading to poor food choices. So take less alcohol, and when you drink, make sure it is low calorie.
- When struggling with weight loss, consider consulting a registered dietitian or other health care professional who will direct you based on your personalised needs.
Losing weight can be challenging, but one should choose to eat healthy instead of taking pills to reduce fat from the body. The best way is to fill your shopping cart with veggies and nutritious food items. Moreover, one must be consistent with diet and exercise during weight loss. The above-mentioned foods that help in weight loss will come in handy for deciding your diet for your weight loss journey.