Are you on the path to losing weight? It is good that you are taking care of yourself and trying to shed off some pounds off your body that will make your body fit. The goal is to get a fit body be it by losing weight, gaining muscles, or gaining body weight. No matter what your health goal is, food plays a crucial role in your weight management. Before knowing what foods to eat during your weight loss journey, you should know about the foods to avoid for weight loss.
Read the full article to know which foods you need to avoid and why they should not be a part of your diet while you are losing weight.
Which foods to avoid for weight loss?
As mentioned above, foods play a crucial role in weight loss and management. Here is a list of foods to avoid for weight loss:
Sugary foods and beverages:
- While losing weight you need to avoid sugar completely in all forms. Avoid foods and beverages that contain sugar because they are high in calories. And a person who wants to lose weight needs to consume less calories and burn more calories.
- Sugary foods and beverages are the reason for cravings. They are the reason for sudden spikes in your blood sugar levels that would give you a temporary form of energy.
- Avoid foods like sodas and sugary drinks that have no nutritional benefits at all. All they do is increase your calorie intake.
- You need to avoid candies and sweets with added sugar because they provide sudden spikes in blood sugar levels and increase fat storage.
- Baked goods like cakes, cookies, pastries, and doughnuts are also high in sugar and you need to avoid them to eliminate the consumption of unhealthy fats.
Refined carbohydrates:
- To get a fit body, you need all the essential nutrients including vitamins and minerals and micro, and macronutrients namely, fats, carbohydrates, and protein (yes, protein for weight loss is a legitimate thing and so are fat and carbs). You need to consume healthy fats and complex carbs to lose weight.
- Eliminate refined carbs like white bread and pasta that are made from refined flour and lack fiber. These foods could be the reason for rapid spikes in blood sugar levels.
- Avoid white rice because the fiber is stripped away.
- Do not consume breakfast cereals because they are high in sugar and low in fiber. Your breakfast should be the least sugary because they are a poor choice of food if you want to lose weight.
Fried and fast foods:
- Fried foods are high in calories and they are often considered unhealthy because they contain unhealthy fats.
- Avoid your favorite french fries and potato chips because not only they have high calorie content and unhealthy fats, but also contain high amounts of salt which will increase the content of sodium in your body.
- Foods like burgers and sandwiches should not be a part of your diet if you want to lose weight because they have high-calorie content along with high sodium content.
- Fried chicken and fish are not ideal food choices to eat during weight loss. Chicken and fish are rich in vital nutrients that your body needs but frying them adds unnecessary calories and unhealthy fats leading to weight gain.
High calories snacks:
- Humans have the habit of snacking while watching the screen, playing games, or when sitting ideally. Munching sounds good and of course, tastes good as well. But these snacks that you like to munch on are high in calories.
- Avoid chips, crackers, and similar items because they are processed snacks which have high-calorie content.
- Do not consume granola bars because certain bars are loaded with sugar and calories. You must have heard people marking them as healthy, but you should read the labels before buying and eating them for better understanding and making healthy food choices.
High-fat dairy products:
- Weight loss means less fatty foods. Dairy foods that are good for you should be consumed considering the fat content in them.
- Avoid foods like full-fat cheese which have a high content of saturated fats and calories. Ensure to consume them in moderation.
- Ice-creams are considered to be favorite desserts and everyone has some space for desserts after meals. But if you want to lose and maintain weight, you have to say no to ice creams because they are high in sugar and fat and even a small bowl can lead to unnecessary calorie consumption.
Processed meats:
- Eat eggs and poultry but make sure to avoid processed meats like hot dogs, sausages, and bacon because they are high in unhealthy fats, calories, and sodium.
- Deli meats should not be a part of your weight loss journey because they are high in salt and preservatives. High sodium content will lead to water retention in your body and increase cravings as well.
Alcohol:
- Alcohol could be the main reason for weight gain. Alcohol leads to weight gain because of the toxins in it. It makes you feel more hungry and you tend to consume more food than required.
- Avoid drinks with alcohol content like beer, wine, and cocktails because they are high in calories and can lower inhibitions which leads to overeating.
High-calorie sauces:
- Sauces and condiments could be high in fat and calories that is why you need to consume sauces like mayonnaise.
- Avoid barbecue sauce, ketchup, and similar sauces and condiments because they have high sugar content.
- You can consume homemade dressing and sauces but make sure to avoid preservatives and other ingredients that are not good for your health.
- Avoid using creamy salad dressings that have high-calorie content.
Convenience foods:
- Do not start your journey of weight loss by relying on convenient foods. You need essential nutrients and convenience foods like microwave dinners and instant noodles do not have nutrients that your body needs to remain fit. They have added preservatives and are high in refined carbs, unhealthy fats and sodium.
- Instead try to cook at your home and if you do not have enough time, subscribe to meal plans that are made from fresh ingredients preserving the essential nutrients.
Tips to avoid foods during weight loss:
Stay hydrated:
Staying hydrated throughout the day will not just fulfill the water requirement of the body but would also make you feel full, reducing the urge to eat frequently and avoid snacking on refined carbs or unhealthy fats. You would not be tempted to drink sugary drinks if your body is well-hydrated. You can also go for weight loss drinks made from healthy ingredients. Herbal teas for weight loss are an effective choice for drinks if you want to reduce weight.
Make informed food choices:
You need to make sure that the food you choose should be healthy for you. Choose fruits and vegetables instead of processed snacks. There are ingredients that you have to buy in packed form. Make sure you are reading the labels of every food item that you buy. Read labels to know the nutritional value of the ingredients and to avoid hidden sugars, and unhealthy and high-calorie content.
Focus on protein and fiber-rich foods:
When you eat foods rich in protein they will make you feel full for longer times eliminating the cravings and hunger. Protein also helps to maintain lean muscle mass which is essential to maintain while you are losing body fat.
Fiber-rich foods also help make you feel full and enhance the digestion process by ensuring effective food breakdown and waste elimination from the body.
Consult a nutritionist:
Starting your health journey would require you to get some expert advice especially when it comes to food and nutrition. Consult a nutritionist who are expert in the field of nutrition because they have studied foods and know which food is good for you and why.
Nutritionists help you to understand nutrition and food better so you can also understand what you are consuming and how it is affecting your body.
Frequently Asked Questions:
Can I reduce my tummy in 7 days?
Yes, you can reduce your belly fat in 7 days, by starting small. The change might not be visible immediately but you will definitely experience results within a week, requiring that you follow a balanced diet, exercise regularly, and keep yourself hydrated.
What can I drink to burn belly fat?
Drinking green tea would help to reduce belly fat. You can also drink teas like lavender, chamomile, turmeric, and ginger for various flavors. For better results make sure you are eating a balanced diet and regular exercise.
How to reduce weight in 7 days?
You can reduce weight in 7 days by avoiding sugary foods and beverages, processed foods, and fried foods. Eat more natural sources of food like fruits, vegetables, legumes, lentils, dairy products, protein sources, meat, chicken, fish etc. Additionally, you need to exercise regularly if you want to lose 0.5-1 kg of weight in 7 days.
