If weight loss is at the top of your goals this year, you probably already know there are two crucial factors to consider: exercise and diet. While a great workout routine can do wonders for your physique, the importance of healthy, nutrient-rich meals can’t be overstated. Overeating is a top culprit when it comes to weight gain (and weight loss difficulties). But it isn’t just how much you’re eating that matters; when it comes down to it, what you eat can make or break your wellbeing.
As it turns out, eating the wrong foods could lead to more cravings and overindulging. If you’re not filling your body with nutrients that keep you full, you’re a lot more likely to try to fill it up with even more junk later in the day. And if you’re not fueling your body with everything it needs to function properly and keep your metabolism fired up, burning fat is a lot harder, too.
So, what are some of the worst choices? To find out, we spoke to Dr. Ayesha Bryant, MD, Clinical Advisor at Alpas Wellness in La Plata, and Dr. Rimas Geiga, MD, registered dietitian nutritionist. Find all of their warnings below.
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1. Sugary Cereals
A bowl of cereal is an undeniably convenient option on busy mornings, but the toll it can take on your health may not be worth it. "Sugary cereals like Fruit Loops or Cinnamon Toast Crunch are mostly refined carbs and sugar," warns Dr. Natkin. "These digest into glucose within minutes, providing a quick burst of energy followed by an inevitable crash, spurring cravings." That means you're less likely to stay full and more likely to overindulge on more sugar.
Dr. Geiga agrees, noting that many breakfast cereals are packed with added sugars, causing rapid spikes in blood sugar levels. Instead, opt for whole-grain cereals with no added sugars and sweeten them with fresh fruit.
2. White Bread
White bread is a staple in many households, but the refined carb content can be a nightmare for your blood sugar levels, which can lead to cravings for more processed carbs and sugar later in the day. Plus, this popular item offers virtually no nutritional value, meaning it won't keep you full for very long, likely resulting in hunger and overeating.
"White bread and pastries made from refined flour lack fiber and can cause a quick rise in blood sugar," advises Dr. Geiga. "Switch to whole-grain or whole-wheat bread, which provides more sustained energy and better nutritional value." Got it!
3. Fruit Juices
Fruit juice may seem like a natural, healthy morning beverage. Unfortunately, though, most varieties are unexpectedly loaded with sugar and stripped of the nutrients offered by whole fruit. Hello hunger, sugar cravings, and excess calories that lead to fat accumulation!
"Fruit juices lack fiber and can cause a rapid increase in blood sugar levels," explains Dr. Geiga. "Opt for whole fruits or dilute juices with water." Whole fruits provide fiber and a slower release of sugar into the bloodstream. Plus, they're delicious!
4. Ultra-Processed Snack Foods (Like Potato Chips)
Ultra-processed snacks are a major driver of overeating because they’re engineered to keep you reaching back into the bag. "Potato chips and fast-food fries trigger a strong craving for salt and crunch," says Dr. Bryant. "The high salt content encourages overeating and the fat combined with the satisfying crunch creates an enjoyable sensory experience that the brain quickly learns to seek out."
These tasty but detrimental snacks are calorie-dense, low in fiber, and easy to overconsume—leading to excess calories without real fullness. Instead, try air-popped popcorn seasoned with herbs or a small handful of lightly salted roasted nuts for crunch plus protein and healthy fats.
5. Candy
Like other sugary items, candy hits your brain’s pleasure centers hard, so you keep coming back for more and more. Plus, they're definitely not going to give you the nutrients you need to stay full or keep your hunger at bay, and all that sugar can add up to unwanted weight gain. All in all, this is a poor choice for your weight loss goals.
"These foods trigger very specific cravings mainly because of their composition," says Dr. Bryant. She explains that candy creates a rapid dopamine spike followed by a crash, which "stimulates a new craving for quick energy and the cycle continues." These repeated sugar crashes increase hunger and make portion control nearly impossible. But there is a healthy alternative that can still please your sweet tooth: Dark chocolate (70% or higher) paired with berries to slow sugar absorption and provide antioxidants is a great choice.
