11 Foods to Avoid When Trying to Lose Weight

1. Processed meat

Deli meat, hotdogs, and canned meat such as Spam are high in sodium and trans fat, which you should avoid if you are trying to lose weight.

Like red meat, overconsumption of processed meats is linked to an increased risk of obesity and diabetes. Even in people without diabetes, eating processed meats can increase your overall insulin resistance, which can lead to dietary and metabolic dysfunction in the long run, including colorectal cancer.

2. Sugary beverages

If you want to lose weight, you should limit your daily intake of refined sugar to no more than 25 grams for women and 38 grams for men. Sugar is strongly associated with weight gain, and liquid calories can quickly add to your overall calorie intake.

Consuming excessive amounts of sugar is also linked to an increased risk of chronic diseases, including obesity, type II diabetes, cardiovascular disease, some types of cancer, Alzheimer's disease, and even advanced cellular aging.

Even diet sodas that use artificial sweeteners are linked to obesity over the long run. This could be because since liquid calories do not make you feel full, you will not eat less food to compensate.

3. Alcohol

According to some estimates, unchecked alcohol consumption can increase your daily calorie consumption by up to 384.8 calories. Though not all alcohol contains sugar, it is still bad for you because it contains extra calories. Even with zero grams of sugar, whisky and hard liquor have calories that can be swiftly deposited as fat and add to your waistline

4. Trans fats

Junk foods come in all forms, whether potato chips, instant noodles, baked goods, candy bars, frozen food, granola bars, etc. Most junk foods contain refined carbohydrates and trans fats, sodium, and sugar. As such, they are usually high in calories and are likely to contain other preservatives and additives that have little nutritional value.

In the long run, a variety of chronic diseases, including heart disease, type II diabetes, nonalcoholic fatty liver disease, and even some types of cancer, can be brought on by eating foods high in sugar, fat, and salt, as well as foods that are fried or processed. Due to the increased risk of heart disease, trans fat is the worst type of fat to consume. Additionally, trans fats increase abdominal fat and make you gain more weight than other kinds of calories.

5. Hydrogenated vegetable oils

According to the FDA, hydrogenated vegetable oils are deemed unsafe for human consumption. They can also increase weight gain.

Hydrogenated vegetable oils can be found in many processed goods, including margarine, vegetable shortening, pre-made dough, fried foods, coffee creamers, pastries, confections, processed snacks, flavored yogurt, etc., including hydrogenated oil.

6. Store-bought dressings and sauces

Many creamy dressings contain large amounts of oil, sour cream, mayonnaise, and other high-fat ingredients.

If you enjoy eating salads and other grain bowls with tangy or savory sauces, make your own salad dressing or sauce using healthy fats. Healthy fats play an important role in nutrient absorption and can help you feel full longer.

7. Ice cream

Ice cream is extremely high in calories from sugar and fat. It is also easy to consume too much ice cream in one sitting, which can add inches to your waistline. If you do decide to indulge, watch your portion sizes so that you don’t eat too much.

8. White bread

White bread is made from commercially bleached and refined flour that has been leached of the wheat hull and wheat germ. Although it may have fewer calories than whole grain bread, this benefit often comes at the expense of nutritional value. Whole grain bread contains more protein, fiber and micronutrients than white bread.

Bread made from processed sugar not only contains more sugar, which can contribute to weight gain and also cause blood sugar spikes.

9. White rice

Although white rice is low in fat, it is also low in protein and fiber, which are important nutrients for keeping hunger pangs at bay. Studies have shown a link between white rice consumption and obesity.

10. Fruit juice

Fruit juice can be deceptively unhealthy. Most that are bought at the supermarket contain very little real fruit and are loaded with sugar. Fruit juice also contains no fiber and often contains just as many calories as soda.

11. Candied nuts

Nuts such as almonds, walnuts, cashews, and pistachios, are highly nutritious. However, not only do candied nuts contain extra calories and sugar, but it is also important to eat nuts in moderation if you are trying to lose weight due to their high fat content. Avoid eating nuts close to bedtime.