When it comes to weight loss, most people know the foods they should be eating: fruits and vegetables, complex carbohydrates, healthy fats, and a variety of protein. And while this provides a good guideline to build your diet around, it does beg the question of which foods you should not be eating for weight loss. Although many items are fine to be eaten in moderation, according to dietitians you may have better luck with weight loss avoiding these specific foods.
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Fried Foods
This may not come as a shock, but fried foods are the primary group to avoid as you’re trying to lose weight. Registered dietitian Katelyn Brockmiller explains, “Not only are fried foods high in calories and low in satiety, but they are also loaded with sodium. Sodium can increase bloating and water retention which can limit weight loss.” If you find yourself with a craving for fried foods, Brockmiller suggests coating your favorite protein source with bread crumbs and baking in the oven with some potato wedges.
Sugary Drinks
Another common sense food to avoid, sugary drinks can act as a major hindrance in your weight loss success. With little to no nutritional value and loaded with calories and sugar, sodas and other sweet drinks offer no benefit to your diet. Brockmiller explains, “If you drink two 12 ounce sodas in a day, that’s an extra 78g of sugar. Overall, consuming sweet drinks only wastes your calories for the day.” According to the American Heart Association, your daily sugar intake should not exceed 25g!
Yogurt
Yogurt is typically touted as great for weight loss as it contains ample protein and is perfect to have with granola and fruit for breakfast, or as a side with your lunch. However, Brockmiller warns that it’s vital to read the nutrition label before assuming that all yogurt is created equal. “Look for added sugars versus the amount of protein per serving. If there is more added sugar than protein, leave it behind.” If you still want to integrate yogurt into your diet, opt for plain greek yogurt and sweeten it with frozen berries for a healthy iteration.
Energy Bars
Energy bars are sneaky because they’re often marketed as ‘healthy’ and great for weight loss. But not everything is as it seems, and energy bars can be loaded with exorbitant amounts of sugar that will likely skyrocket you to your daily intake goals with just one bar. These easy snacks are better left on the shelf as you work to lose weight in favor of a piece of fruit, or some vegetables and hummus.
Sugary Coffee Drinks
Although they’re a delicious addition to your morning routine, your sugary coffee drink could be one of the habits standing in the way of healthy weight loss. Many of the drinks on coffee chain menus are high in calories and sugar with little other nutritional gain, which can send you close to exceeding your calorie deficit before the morning is even over. If you’re still tempted to order your coffee out instead of making it at home, Brockmiller suggests an iced latte as it comes packed with fewer grams of sugar.
While it can be frustrating to face a wall of ‘don’ts’ in your weight loss journey, you’ll find yourself in a better mindset focusing on the delicious and healthy meals that you can eat while losing weight. Moderation will always be the key to enjoying your favorite foods while in a calorie deficit, but it’s important to be aware of those sneaky habits which could be standing in the way of reaching your goals and feeling confident in your body.
