When you think of the term ’empty calories,’ what are the first foods and drinks that come to mind? It’s something worth thinking about, as while all food and drinks are fuel to some extent, various ’empty calorie’ products can cause some trouble in your weight loss journey.
As you try to lose weight, it gets more crucial to focus on wholesome foods that are nourishing and can keep you feeling full while also providing you with essential macronutrients. Nowadays, with processed foods seemingly taking over most of our grocery store aisles, there are so many snacks, premade meals, and beverages with what health experts consider to be “empty calories,” which essentially means the food doesn’t do much for your health or provide sustainable energy, making it harder to lose weight.
Women over 40, who sometimes have a naturally more difficult time losing weight, are especially vulnerable to these foods. We spoke with health experts, including Dr. Stacy Heimburger with SugarFree MD, and Certified Nutritionist Mel Duettchen with Fierce Mama Collective, about four “empty-calorie foods” women over 40 should avoid if they want to lose weight. Read more about them below.
Struggling With Sleep? This Rechargeable Sound Machine Is A Total Game-Changer
1. Protein Shakes & Bars
While protein bars may sound like a harmless and perfectly healthy snack, there are so many of them on the market that can actually hinder your weight loss because of the added sugar and other chemicals they contain.
"A lot of these are marketed as 'healthy' but are highly processed with sugar, additives, and artificial sweeteners that can cause bloat, trigger cravings, and stall weight loss," explains Dr. Heimburger. "Greek yogurt with berries, cottage cheese, hard-boiled eggs, or a homemade smoothie with real protein."
2. Sugary Coffee Drinks
Understandably, many people can't get through their day without some sort of morning or mid-day coffee fix. Caffeine is a part of life, and can actually be good for you. However, when you load up your morning coffee with syrups, cold foams, and sweetened creamers, it no longer becomes a beneficial beverage.
"Those fancy lattes and frappes can sneak in 300 to 500 calories and 40 grams of sugar in one cup," explains Duettchen. "For women over 40, that sugar spike can stall fat loss and trigger energy crashes."
3. Potato Chips
One of today's most popular snacks is potato chips, as they can be paired with so many popular foods and make a great food to snack on at gatherings. However, they're one of the most notorious examples of empty calories, because although they're light and you can eat a lot of them in one go, they're not a very beneficial food.
"Chips and crackers are basically crunchy carbs with no staying power," says Duettchen. "They spike blood sugar and leave you hungrier an hour later. Swap for air-popped popcorn, roasted chickpeas, or Greek yogurt with fruit. These provide fiber and/or protein, so you feel satisfied longer."
4. Alcohol
Alcohol is a routine part of people's social lives, but for those trying to lose weight, it can be worth cutting out, because it's another famous example of empty calories.
"In addition to empty calories and increasing hunger on the spot, the disrupted sleep can trigger food cravings far into the next day," explains Dr. Heimburger. "[Try] sparkling water with citrus, or mocktails made with herbs and fruit."
