Foods to Avoid When You Are on a Diet

One way to lose weight is to eat a healthy diet. Knowing which foods to avoid and which to consume will help a person achieve or maintain their ideal weight.

In general, it is best to eliminate or reduce calorie-dense foods while trying to lose weight. The amount of calories in food, however, is not the only factor to be considered.

For example, low-calorie foods that lack nutrients, including fiber and protein, can also leave a person hungry and unsatisfied, making it harder to avoid snacking.

This article discusses 10 different types of foods to avoid eating when trying to lose weight.

1. Any Snack That Only Contains Carbs

When you eat crackers, dry toast, bread, or rice cakes, your body transforms carbohydrates into simple sugars and delivers them directly to your bloodstream. In reaction to the sugar rush, the body releases extra insulin to help your body absorb sugar. The problem: you end up with low blood sugar and the same hunger pangs that caused you to eat carb in the first place. You may then be tempted to reach sugary snacks with no nutritious value to satisfy the desire for instant energy, says Charlie Seltzer, M.D., a weight-loss expert based in Philadelphia, Pennsylvania.

2. Sugary Beverages

Most beverages, such as sodas, sports drinks, and fruit juices, are very rich in added sugars. But they are also poor in other nutrients. Consuming these drinks adds calories to the diet but does not allow a person to feel full.

The 2015–2020 Dietary Recommendations for Americans suggest that people limit calories from added sugars to no more than 10% of their overall daily consumption, which is about 12 teaspoons for a 2,000-calorie diet.

These Dietary Recommendations also say that the average person in the United States consumes about 17 teaspoons of added sugar a day. Almost half of this sugar comes from beverages, including sweetened teas and coffee.

A 2015 study found an association between sugar-sweetened drinks and excess weight gain in children and teenagers.

3. French Fries and Potato Chips

Whole potatoes are nutritious and filling. But french fries and potato chips are not. They are really rich in calories, and it’s easy to consume too many of them. So this is one of the foods to avoid.

In observational trials, the intake of French fries and potato chips contributed to weight gain. One research also showed that potato chips could contribute to more weight gain per serving than any other food.

In comparison, cooked, roasted, or fried potatoes can contain cancer-causing substances called acrylamides. Therefore, it is better to eat plain, boiled potatoes.

4. Frozen Meals

Food manufacturers often load frozen foods with sodium, a natural preservative. They do this to make fresh products last extra long in your fridge. Sodium makes you hold the water that bloats you up. So, you’re not going to look and feel the best, no matter how much weight you want to lose.

Also, when food manufacturers want to squeeze the calorie content into a teeny-tiny jar, every bite ends up having many calories by design. Large portions trick your brain into thinking that your stomach is full. But, the measly portions in freezer meals are unsatisfying, even though they contain many calories.

5. White Bread

White bread is highly refined and sometimes has a lot of sugar added. It is high on the glycemic index and will increase blood sugar levels.

A survey of 9,267 people found that eating two slices (120 grams) of white bread per day was associated with a 40% higher risk of weight gain and obesity.

Luckily, there are plenty of healthy alternatives to regular wheat bread. One of them is Ezekiel bread, which is undoubtedly the healthiest bread on the market.

Keep in mind, however, that all wheat bread contains gluten. Other choices include oopsie bread, cornbread, and almond flour bread.

6. Restaurant Hamburgers

Restaurant hamburgers, particularly fast-food establishments, are also high in fat and calories. This is one of the foods to avoid.

In 2013, a 14-year study investigated the consumption of restaurant food in 19,479 young African-American women. Researchers found that participants who ate burgers at restaurants at least twice a week had a higher risk of obesity than those who ate them at least five times a year.

Lean, ground beef can be part of a balanced diet if prepared at home without added fat or oils. Occasionally, homemade burgers can be a healthy source of protein, iron, and some B vitamins.

When you’re trying to lose weight, it’s safer to avoid burgers and fried foods when you’re going out. More healthy options can include grilled chicken, fish, or grilled meat salads.

7. Candy Bars

Candy bars are very unhealthy. They pack in a small box a lot of added sugar, added oils, and refined flour.

Candy bars are rich in calories and are poor in nutrients. The average candy bar covered with chocolate can contain about 200–300 calories. And the extra-large bars may contain even more.

Unfortunately, you can find candy bars all over the place. They are also strategically placed in supermarkets to attract customers to buy them impulsively.

If you’re looking for a snack, eat a slice of fruit or a couple of nuts instead.

8. White Rice

White rice is very low in fat but also has limited fiber and protein content.

A 2016 study in Iran identified a correlation between white rice consumption and obesity. White rice also has a high glycemic index. This leads to a spike in a person’s blood sugar level after consuming it.

Brown rice, quinoa, and cauliflower rice are nutritious alternatives to white rice. These alternatives are richer in dietary fiber, which may help a person to feel fuller for longer.

9. Fruit Juices

Many of the fruit juices you see in the store have very little in common with whole fruit. Fruit juices are highly processed and filled with sugar. In truth, they can contain as much sugar and calories as soda, if not more.

Fruit juice is typically free of fiber and does not need chewing. This means that a bottle of orange juice would not have the same effect on the orange’s fullness. This makes it easy to consume huge amounts in a short period of time.

Keep away from fruit juice; eat whole fruit instead.

10. Sweetened Yogurt

Many people believe yogurt to be a healthy diet for weight loss. Greek yogurt, in particular, contains protein. Bacterial cultures in yogurt can contribute to digestion. However, with so many different yogurt varieties available, it is important to read the nutrition labels.

It would be best if you avoided sugar-or honey-sweetened yogurts. Fat-free yogurts are likely to have added sugars. Look for Greek yogurt with no extra sugar and sprinkle with fresh berries on top of it.

The Bottom Line

The worst weight loss foods are heavily processed junk foods. These foods usually contain added sugar, processed wheat, and/or added fats.

When you’re not sure whether the food is nutritious or unhealthful, read the label. But watch out for different names for sugar and false health statements.

Also, remember to consider the size of the serving size. Some nutritious ingredients, such as almonds, dried fruit, and cheese, are rich in calories.

You should also practice mindful eating, in which you pay careful attention to each bite, chew your food slowly, and monitor its fullness. This technique will help to moderate the intake of food.