Eating a healthy diet with a sustainable calorie deficit is the most effective way to lose weight. While you don’t have to exclude any food group, you must know what foods to avoid to lose weight quickly. Foods that contain protein and fiber are the best for weight loss because they keep you full longer, help you eat less, and may support healthy weight loss.

On the other hand, highly processed foods that are high in calories and lack fiber and protein are the worst foods for weight loss because they may exceed the daily calories required to lose weight. Yet, you may still feel hungry after eating and find it harder to resist unhealthy snacks.

So, what are the worst foods for weight loss? This article shares 15 foods to avoid when trying to lose weight and their alternative.

15 Foods to Avoid When Trying To Lose Weight

Here are some foods that can sabotage your weight loss goals and why you should avoid them if you want to lose weight.

#1. White bread

White bread is one of the foods to avoid when trying to lose weight because it is made from refined flour, contains added sugar, and can lead to rapid spikes in blood sugar levels.

Did you know that eating more than two slices of white bread every day increases your risk of being overweight and obese by 40%? A 2014 study to determine the correlation between white bread and obesity also confirmed that eating whole grains did not cause weight gain, unlike white bread. Furthermore, due to the processing, white bread lacks essential nutrients like fiber and protein that will make you full longer.

Alternatives: Choose whole-grain bread because it is high in fiber, may help you feel full longer, and does not cause a rapid increase in blood sugar levels. If you prefer gluten-free bread, choose bread made from legumes, oats, or almond flour.

#2. French fries

French fries are usually deep fried to give them a crispy texture and look appealing. They are high in salt, calories, and unhealthy fats. Furthermore, they are low in fiber and protein, which means you’ll not be full for long and will need to eat more food in a short span. Most of the accompaniments, like Buffalo wings, add about 100 calories, and their sauce adds about 300 more calories and 33 grams of fat.

Excess consumption means you’ll consume more calories than you burn, which may lead to weight gain. Furthermore, cooking potatoes in hot oil produces free radicals and acrylamides (a substance linked to cancer). Therefore, It is advisable to eat fries in moderation, especially if you want to lose weight.

Alternative: Bake or cook potatoes in an air fryer for a low-calorie option that reduces the amount of fat and calories. Also, eat them with 2 servings of vegetables and a protein (like grilled chicken strips instead of wings) to boost satiety and reduce calorie intake.

Also Read: Facts about Fast Foods That Will Make You Rethink Your Health Choices

#3. Sugary drinks

Most people drink more calories than they eat. The culprits are sugary drinks like soda, sports drinks, flavored water, and fruit juices, which contain added sugars and are high in calories and low in essential nutrients.

Drinking these sugary drinks in excess causes weight gain and can also lead to other health issues, like uncontrollable blood sugar levels, leading to type 2 diabetes, because the body doesn’t metabolize the calories from sugary drinks like solid food.

Most fruit juices sold in the supermarket are not made from whole fruits. They have just as much added sugar and calories like soda and have no fiber. That means you won’t feel full when you drink a 500ml can of fruit juice, unlike if you eat a whole fruit like a mango. That’s why it’s easy to consume a lot of calories quickly when drinking juices verse eating a whole fruit,

Furthermore, consuming these sugary drinks doesn’t make you full even if you drink a lot of it. You may be forces to eat them with food, often fast foods, meaning you’ll take more calories than normal.

Do you know how many calories are in a serving? Or how many servings are in a bottle? One 20-ounce bottle of regular soda packs 250 calories.

According to the Centers for Disease Control, CDC, you should limit calories from added sugars to no more than 10% of your daily calorie intake. Hence, if you eat a 2000-calorie diet, then it means 200 calories or 1 teaspoon. Yet a can of 500 ml of regular soda already contains teaspoons of sugar or 250 calories.

Alternative: If you want to lose weight, limit your intake of these sugary drinks and replace them with plain water (or water infused with fruits), plain or Greek yogurt, unsweetened tea, and black coffee. A good alternative to fruit juice is to eat whole fruits instead.

#4. Chips and crackers

These are also high in calories, unhealthy fats, and added salt. For example, a serving of regular chips contains 160 calories, and when you eat them with a dip, the calorie count increases by another 60.

Alternative: Choose healthy snacks such as raw carrots, toasted nuts with no added fat, salt, or sugar, or fat-free popcorn.

#5. White rice, pasta and refined flours

Pasta made from refined wheat flour, ugali, and white rice are high in calories and low in fiber and protein, so they are some foods to avoid when trying to lose weight. They also lead to a rapid rise in blood sugar levels, and eating in excess may lead to weight gain and obesity.

A 2018 study done in Japan showed that regular consumption of white rice significantly increased the risk of obesity compared to brown rice.

Moreover, snacks made from refined flours, such as doughnuts, mahamri, and mandazi, are often cooked in too much oil, increasing the calorie count. Once the grains are refined, they leave only a nutrient-poor starch high in calories and low in nutrients. For example, a glazed doughnut contains about 260 calories and is one of the worst foods for weight loss. You may need to run for minutes to burn that entire calorie off.

Another study showed that people who eat more soluble fiber, about 10 grams daily, gain less belly fat. Hence, choose foods made from whole grains because they contain fiber, B vitamins, and other essential nutrients that are good for your body.

Alternative: Choose pasta made from whole wheat flour because it contains more fiber and is healthier and more satisfying than white pasta. Also, consider brown rice or quinoa, which are also high in fiber and are healthier than white rice.

#6. Processed meat

Processed meats such as bacon, sausage, hot dogs, ham, pepperoni, and salami are often high in sodium and calories and low in essential nutrients.

According to the International Agency for Research on Cancer, consuming these meats in excess introduces carcinogens into your body and may increase your risk of getting cancer. The agency further reports that eating just 50g of processed meat every day (e.g., two slices of bacon) increases the risk of bowel cancer by 18%.

Alternative: Eat lean meats such as fish, beef, chicken, turkey, and beans, which are rich in essential nutrients and are not processed with a good serving of vegetables. The recommended serving size is the size of your palm

#7. Hamburgers

Burgers are also high in fat, sodium, and calories, and eating them in excess may contribute to weight gain. Furthermore, they are not nutrient-dense, meaning you may take a huge portion without much contribution to your nutrient intake. Some giant burgers have almost 1000 calories and 75 grams of fat.

Alternative: You can try to make a healthier version of hamburgers at home without added fats, with more vegetables and with lean ground beef or turkey and whole wheat buns and eat occasionally.  Alternate with healthy snacks such as fruits and vegetable salad.

#8.Pastries and baked foods

Cookies, cakes, and pastries are among the foods to avoid when trying to lose weight because they are high in added sugars (fructose), made with refined flour, and have high calories.

Furthermore, they are low in fiber and high in fructose, which reduces the feeling of fullness and makes you desire to eat more, even after eating a big slice. You may surpass your daily calorie intake. Eating too much cake, cookies, and biscuits may lead to weight gain and cause obesity.

Studies show that fructose in baked goods can reduce the feeling of fullness and make you desire to eat more. This is because, unlike glucose, fructose cannot signal the brain that you’re full and cannot curb appetite. Furthermore, baked foods are often made with partially hydrogenated fats (trans fats), such as margarine and vegetable shortening, which may increase the risk of obesity and heart attacks.

Alternative: If you crave sugary foods, choose dark chocolate, mixed nuts, or fruits. If you must eat pastries, eat in moderation or make low-calorie baked goods with whole grain flour, nut butter, or almond flour. Ensure to read the labels of store-bought baked goods and choose those with less added sugar, fat content, and additives.

Also Read: Why Am I Craving Sugar? How to Stop Sugar Cravings Instantly

#9. Flavored yogurt

Wait, isn’t yogurt healthy? Indeed, plain or Greek yogurt is one of the best foods for weight loss because it contains protein, calcium, and probiotics (good bacteria) that improve digestive health.

However, flavored yogurt contains added sugar and artificial colors, making it high in calories. Consuming excess added sugar may increase the risk of obesity, heart disease, type 2 diabetes, and liver disease.

Check food labels when buying yogurt because its sugar content varies from 10g per 100g to 31 grams of added sugar (2.5 to 7 teaspoons). Furthermore, some low-fat alternatives may contain added sugar to compensate for the lost flavor due to their low-fat content.

Alternative: Select plain Greek yogurt with no added sugar, color, or flavors. If you can’t stand the taste, add berries or other fruits to add natural sugar and flavor.

#10. Sweets and candy bars

Candy bars are the top foods to avoid when trying to lose weight because they contain a lot of added sugar, refined flour, and high-fat content, making them high in calories and low in essential nutrients. A single serving of candy bar contains about 200 to 300 calories or more, and it is easy to overindulge because they don’t make you full.

Alternative: If you have sugar cravings, reach out for healthy snacks like a slice of banana or apple with peanut butter, mixed nuts, or a small square or two of dark chocolate (it has less sugar and milk than white chocolate). Greek or plain yogurt mixed with berries is also a good way to satisfy your sweet tooth.

#11. Sweetened tea or coffee

Most people drink coffee because it contains caffeine, which helps boost metabolism and may help you burn more fat. However, adding sugar to coffee or tea increases the calories. Therefore, if you are trying to lose weight, you must limit your intake of sweetened tea or coffee with excess cream and added sugar.

Alternative: don’t add sugar or cream to your tea or coffee. Instead, drink plain black coffee to get the benefits of caffeine.

#12. Pizza

Commercially made pizza is made from refined flour, contains processed meat such as sausage, ham, and pepperoni, and is high in calories, making it one of the foods that sabotage weight loss.

If you order pizza, choose one with low calorie toppings such as chicken, peppers, onions, and mushrooms and eat a slice or two. If you cannot eat in moderation it is best to totally avoid it.

Alternative: Make pizza at home with whole grain flour, low-calorie toppings such as veggies and chicken, and a thin crust to reduce the calories. Eat with a bowl of vegetable salad to increase your fiber intake, promote fullness, and reduce your calorie intake.

#13. Alcohol

Alcoholic beverages, particularly beers, are high in sugar and calories and low in fiber and protein, which may lead to weight gain. For example, a regular 12-ounce can of beer contains about 153 calories. Some types of alcohol, such as wine, may have health benefits in moderation because a 5-Ounce glass of wine contains about 125 calories.

According to the CDC, the recommended limit for alcohol per day for women is one drink or less and no more than two for men. Drinking alcohol in excess makes most people obese because the body prioritizes the metabolism of alcohol over food and makes the body absorb the calories and sore as fat.

Furthermore, most people drink alcohol with high-fat and high-calorie accompaniments such as burgers, roasted meat, and fries. Even the cocktails made with Scotch or Vodka and other alcoholic drinks. Therefore, limit your alcohol consumption of you are trying to lose weight or drink wine in moderation

Alternatives: Drink wine in moderation and avoid eating fast foods with alcohol.

#14. Dried fruits

Whole fruits are one of the best foods for weight loss because they are high in fiber and essential nutrients and are low in calories. However, drying fruits reduces their water content, makes them have high fructose content, and may contain more calories than whole fruit.

For example, 10g of fresh whole banana contains just 89 calories, while 100g of dried banana chips contains 519 calories.

Alternative: Dried fruits are healthier than candies and sweets because they have fiber, however if you’re trying to lose weight you need to avoid them or eat in moderation or choose whole fruits instead.

Also Read: What Are The Top 10 Best Foods For Weight Loss?

#15. Ice cream

Even when sugar cravings are high on the roof, ice cream is one of the foods you should avoid when trying to lose weight because it is high in calories and contains added sugar. According to WebMD, Half a cup of plain ice cream without toppings contains 230 calories. Furthermore, it doesn’t contain fiber, so it’s easy to exceed a healthy portion without getting full.

You can enjoy ice cream once in a while in moderation (half a cup), but if you cannot control your intake, it’s best to totally avoid it. 

Alternative: Scoop a small portion of ice cream instead of eating straight from the container. Alternatively, make healthier frozen desserts like popsicles using plain or Greek yogurt and blended fruits.

FAQs

• What foods should I avoid when losing weight?

Some foods to avoid when trying to lose weight are refined sugars, simple carbohydrates, and sugary drinks that are high in calories, saturated fats, and Trans fats.

• What foods help burn fat fast?

High-fiber foods such as fruits, legumes, whole grains, and vegetables, as well as high-protein foods such as Greek Yogurt, eggs, beans, chicken, and fish, can help you burn fat. Also, reduce your intake of refined carbs and try high-intensity interval training (HIIT) workouts.

• Which foods are best for weight loss?

Some of the best foods for weight loss include fish, oats, avocados, lean meat, chicken, beans, lentils, broccoli, and low-fat dairy. The rule of thumb is to choose healthy foods rich in protein and fiber, as they promote satiety and are low in calories.

• How can I lose weight in 7 days naturally?

To lose weight naturally in 7 days, you need to eat high-protein and high-fiber foods, limit highly processed foods with added sugar and trans fats, drink plenty of water, and increase your activity levels. However, it is recommended to lose 0.5 to 1 kg (1 to 2 pounds) per week because it is more sustainable and healthy for you.

Final Thoughts

What you eat has a significant effect on your weight. Some foods to avoid when trying to lose weight include white bread, pastries, ice cream, French fries, burgers, and candy bars because they are high in added sugar and calories, which makes it easy to gain weight. Furthermore, they are low in protein and fiber and are less filling.

Always read food labels before you buy food, and choose those made with whole grains, fiber, and no added sugar. Always go for foods in their natural state that are minimally processed, such as lean meat, whole grains, legumes, fruits, and vegetables, and eat in small portions to help you maintain a healthy weight.

Also, consider including regular exercise in your weight loss plan to help you burn excess body fat and adopt mindful eating so that you can monitor your food intake. If you need help achieving a healthy weight, consider a one-on-one consultation with a dietician to get a personalized weight loss plan.