With the coming of summer, and the thought of putting on summer clothes and swim ware people’s thoughts are currently turned towards diets to get ready for summer.
Losing weight is not a one-size-fits-all process, and what works for you may not work for someone else. We all have unique genetic makeup that plays a role in how we are able to lose weight, and our individual lifestyles affect weight loss, too. How much you eat, the types of foods you choose, frequency and type of exercise, stress levels, and sleep patterns are just some of the lifestyle factors that may play roles in your ability to lose weight. When it comes to food choices, not all calories are created equally. That's why we're here today with 11 of the worst weight loss foods you should avoid at all costs.
White bread is not especially high in calories, it may leave you feeling hungry soon after your meal due to its low fiber content. Fiber is known for increasing satiety, and research suggests dietary fiber intake is linked to lower body weight. To increase fiber in your diet, swap your white bread for whole grain or whole wheat options. Additionally, when looking through the bread options at your local store, compare fiber content and choose those with higher numbers.
Potato chips may be halting your weight loss efforts. In fact, one study found potato chips contributed to more weight gain per serving than other common foods, including potatoes, red meat, and sugar-sweetened beverages. Potato chips are another poor source of fiber and are high in fat, which contributes to higher calorie content. Additionally, research suggests salt may possess some addictive properties, and consuming foods with high sodium content could lead to a desire for more salty foods. Overeating salty foods like potato chips, which are also high in fat and calories, could prevent your weight loss goals.
Fruit snacks are packed with sugar and lack nutritional value. While some refined sugar can be part of a well-rounded diet, research suggests diets high in added sugar may promote the prevalence of obesity. Although a single pouch of fruit snacks is usually under 100 calories, it may be best to swap the snack for a piece of whole fruit instead. Even though this may result in more calories consumed, the fruit will contribute more fiber and nutrients, which could benefit your weight loss efforts.
Breakfast Pastries: A category that includes many common treats like cinnamon rolls, croissants, muffins, danishes, and donuts, the calorie content of these items may totally shock you. Not only can a single grocery store muffin pack more than 500 calories, but many of these calories come from poor sources, like oil and sugar. With a high-calorie count and low satiety value, pastries will likely slow your weight loss.
For a much healthier alternative, try making your own pastries, like bran muffins and whole-wheat banana bread. These can deliver the same convenience for a meal or snack and pack more fiber and nutrients than store-bought varieties.
Candy: A concentrated source of added sugar that could be slowing your weight loss. While candies that contain nuts also have high sugar content, they at least provide some nutritional value in the form of healthy fats and protein. The worst offenders in the candy category are the fruit-flavored options that provide minimal fat, protein, and fiber. If you are looking to satisfy your sweet tooth, reach for fresh fruit, dark chocolate with a high percentage of cocoa, or nuts dusted with cocoa as lower sugar alternatives.
Ice cream: Packs high-fat content into a small package. A mere half cup of ice cream can provide close to 150 calories and who is just having a half cup?
With main ingredients including cream and sugar, you are better off keeping ice cream for special occasions and choosing lower-sugar desserts as your regular treat. Try homemade banana "ice cream" as an easy, delicious, and customizable option. Simply combine frozen bananas and a splash of your milk of choice in a food processor, and blend until smooth. Top with a couple of dark chocolate chips or a drizzle of nut butter for an indulgent dessert feel that will keep you on track toward your goals.
Sugary Cereals: Many cereals are loaded with added sugar—some providing well over 10 grams in a single serving. Delicious, yes, but these high-sugar cereals are likely slowing your weight loss. The term "empty calories" is used to describe calories from solid fat and/or sugar in food that provides few other nutrients. To improve your cereal selection, search for options with fewer than five grams of sugar per serving, or swap your cereal entirely for a bowl of oatmeal with fruit and nuts for a higher-fiber, well-rounded meal.
Fast Food: Milkshakes, fries, and a variety of other fried items fill the menus of drive-thru restaurants. A single meal containing a cheeseburger, medium order of fries, and soda can be close to 1,000 calories, far more than the average person needs in one sitting.
While the convenience of fast food is hard to beat, skipping this "meal" option is a good way to make a fast-food order work for your weight loss goal. Stick with just the burger and add a side of fruit or vegetable at home instead of opting for the traditional fries and soda.
Cookies: Whether filled with chocolate chips or nuts, or topped with icing or chocolate, cookies are typically loaded with fat, sugar, and calories and most enjoy more than a single cookie at a time, leading to an even higher intake of calorie-dense desserts. Try swapping your white flour enriched cookie for a whole wheat option, replace sugar with a 1:1 equivalent of unsweetened applesauce, and trade half of the butter for equal parts of full-fat plain Greek yogurt.
Hot Dogs: Are notorious for being high in sodium, fat, and calories. Each of these components in addition to the white bread and condiments often enjoyed with a hot dog will slow down your weight loss goals. If you are looking for an alternative that works better within your weight loss goals, try chicken sausage. Just like hot dogs, these are typically available fully cooked so all you have to do is heat and eat. Additionally, they are lower in fat and calories, and often higher in protein.
Solid Fats: Butter and red meat are two common sources of solid fat. Baked goods and dishes made with butter, lard, and tallow will also contain the "empty calories" from these ingredients as well. To reduce the amount of solid fat you consume, stick with lean cuts of red meat, and cut off visible fat when able. Swap butter, lard, and tallow for healthier fats, like olive oil when applicable, and trade your solid fat for equal amounts of mashed avocado in your baked goods.
Follow these recommendations and watch the pounds melt away.
Until Next time: Stay Safe, Stay Healthy and be Careful out in the World.
James A Vito, D.M.D.