19 Foods and Drinks to Avoid in Your Weight Loss Journey

foods and drinks to avoid to reduce weight loss quickly

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.

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Foods to Avoid for Weight Loss
Drinks to Avoid for Weight Loss
Foods that Help in Weight Loss
Tips to Lose Weight
Frequently Asked Questions

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 - 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

avoid eating candy bars to reduce weight

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

avoid eating processed meats like bacon, sausage and salami to reduce weight

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

avoid eating ice creams to reduce your weight quickly

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

avoid eatng sweet desserts to reduce your weight

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

stop drinking sugary beverages like soda, coke etc., to reduce your weight

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 - 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 - 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

avoid drinking alcohol to reduce your weight

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 - 250 kcal
Sugars - 54 g
Carbohydrates - 60 g
Protein - 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.

FAQs about Foods to Avoid for Weight Loss

All

Is rice good for weight loss?

Rice is neither bad nor good for weight loss. However, it is better than consuming bread, especially white bread, as it contain gluten and are complex carbs. You can, however, substitute rice with Quinoa for your meals.

What are some foods that help in burning belly fat?

Avocado, cardamom, apples, flaxseeds, and cauliflower are some foods that can help one burn belly fat.

What is the 30 30 30 rule for weight loss?

The rule is to consume 30 grams of protein within 30 minutes of waking up and doing 30 minutes of low-intensity workout.

How to lose weight fastly?

Cutting down on processed foods and added sugar and drinking plenty of water can help people lose weight quickly.

How to remove belly fat?

Curbing carbs instead of fats, lifting weights, and avoiding processed and sugary foods are a few ways to lose belly fat quickly.

What are 5 unhealthy foods?

Fried foods, processed foods, sugary foods, cold drinks and alcohol are the most unhealthy foods.

What are the top healthy foods to lose weight?

Lean proteins, leafy green vegetables, whole grains, fruits, and legumes are top healthy foods for losing weight.

What foods to avoid getting fat?

Red meat, potatoes, refined grains, fruit juices and sugar-sweetened beverages are responsible for fats and should be avoided.

How to reduce hunger to lose weight?

To reduce hunger, you can incorporate a few ways, such as eating protein and fibre, drinking plenty of water, choosing solid foods, reducing plate size, and exercising regularly.

Does walking burn fat?

Yes, walking is a great exercise that helps burn fat at all speeds.

Can I lose weight without exercise?

Yes, with the help of a proper diet, one can lose weight without exercise.

Is chapati good for weight loss?

No, chapati is not good for weight loss. However, if consumed in moderation, it has benefits in weight loss.

19 Foods and Drinks to Avoid in Your Weight Loss Journey

Table of Contents

List of 9 Foods to Avoid for Weight Loss

1. French Fries and Packaged Chips

2. Candy Bars

3. Processed Meat

4. Ice Cream

5. Sweet Desserts

6. White Bread

7. Full-Fat Dairy Products

8. Condiments and Sauces

9. Fast Food

List of 10 Drinks to Avoid for Weight Loss

1. Sugary Beverage

2. Packaged Fruit Juices

3. Sweetened Iced Teas

4. Energy Drinks

5. Flavoured Coffees

6. Alcohol

7. Sweetened Sports Drinks

8. Store-bought Smoothies

9. Milkshakes

10. Sweetened Lemonades

What are the Foods that Help with Weight Loss?

Healthy Tips to Lose Weight

FAQs about Foods to Avoid for Weight Loss

Is rice good for weight loss?

What are some foods that help in burning belly fat?

What is the 30 30 30 rule for weight loss?

How to lose weight fastly?

How to remove belly fat?

What are 5 unhealthy foods?

What are the top healthy foods to lose weight?

What foods to avoid getting fat?

How to reduce hunger to lose weight?

Does walking burn fat?

Can I lose weight without exercise?

Is chapati good for weight loss?

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