Many factors can play a role in managing your weight, including your diet. Certain foods are more likely to make you gain weight.
However, these foods can still fit into a well-balanced diet. Just be sure to watch your portion sizes and enjoy them in moderation, especially if you're trying to lose weight.
Chocolate, nuts, cheese… What foods to avoid?
In this article, we give you all our advice to protect your body from obesity and to choose the right products to stay in shape.
What foods should you avoid to avoid gaining weight?
Here is a list of foods that can be harmful if you eat them in large quantities.
- Breakfast cereals.
Many brands of breakfast cereals are high in calories and added sugars, with some varieties containing 13 grams of sugar per 36-gram serving. In other words, sugary cereals can consist of almost 40% added sugar.
These grains are also highly processed and refined, meaning they have been stripped of many of the nutrients found in whole grains.
Some research suggests that replacing refined grains with whole grains could help prevent weight gain and improve nutrition quality.
Fortunately, many healthy, low-sugar, whole-grain options are available, so you don't need to give up cereal if you enjoy eating it for breakfast.
In fact, studies show that a diet based on whole grains or fiber-rich breakfast cereals is good for your health and may be linked to a lower risk of weight gain, type 2 diabetes, and cardiac disease.
When buying cereal, be sure to check the label and avoid varieties high in added sugar. Choose whole-grain cereals made with ingredients like oats or wheat bran.
- Fruit juices.
Although fruit juice is often considered a healthy drink, it is a real false friend. In fact, most commercial brands contain as much sugar as soda. Juice contains fewer nutrients than you would get from eating whole fruit. Excessive fruit juice consumption has been linked to an increased risk of obesity, particularly in children.
As such, you should instead aim to quench your thirst with water. You can still enjoy the juicy, sweet flavor of fruits by enjoying them whole. This way, you will also reap the benefits of their fiber and nutrients.
If you want to include fruit juices in your diet, be sure to choose unsweetened fruit juices whenever possible and keep an eye on your portion sizes. For children, it is recommended to limit their consumption to 10 cl of fruit juice per day.
- Sweet coffee.
Rich in caffeine and health-promoting antioxidants, coffee can be a nutritious beverage. However, if sweetened with syrup or added sugar, coffee and smoothies, lattes or mochas can contain as much sugar as soda.
Like soda, high-sugar coffee drinks can make you fat and harm your health, such as increasing your risk of heart disease, stroke and type 2 diabetes.
Therefore, if you are trying to lose or maintain your weight, it is best to avoid your coffee shop's sugary options and limit the amount of sugar you add to your coffee at home or at the office. You can also opt for a low-calorie sweetener like stevia instead.
- The soda.
Sodas are high in calories and added sugar, but lack important nutrients like vitamins, minerals, fiber and antioxidants. Drinking soda too often can make you gain weight.
In fact, research shows that people who regularly drink sugary sodas are much more likely to gain weight than those who don't.
One study found that people who drank soda alongside their regular diet would consume 572 calories more per day. Over time, this could easily lead to significant weight gain.
Additionally, soda consumption may be linked to a higher risk of diseases such as type 2 diabetes, heart disease, and certain types of cancer. While you can still enjoy an occasional glass of soda, try to limit your intake to around 1 ounce and don't make it a daily habit. You can also opt for sugar-free versions to reduce your sugar intake.
- The ICES.
Most commercially made ice creams are high in sugar and fat. Additionally, because ice cream is often eaten as a dessert, it can add many extra calories to your meal, even if you already feel full after the main course.
For this reason, it is best to consume ice cream as an occasional treat rather than a staple in your diet.
To choose a healthier ice cream, choose sorbets (water based) over ice creams (milk or egg based). You can also prepare it simply at home by mixing frozen fruit with a little cottage cheese at home.
- The pizzas.
Store-bought pizzas are a popular ready-made meal, including among children and adolescents. Unfortunately, most pizzas are high in fat, refined carbohydrates and calories. Some varieties are also made with large quantities of cheese and processed meats that have been dried, smoked, or salted. Higher consumption of processed meats often associated with obesity and increased risk of heart disease and certain types of cancer.
However, pizza can still fit into a well-balanced diet, as long as you only enjoy it occasionally and in moderation. Also, keep in mind that not all pizza is created equal!
For example, you can experiment with healthier homemade versions that include lots of vegetables, unprocessed protein, smaller amounts of cheese, and whole grain or cauliflower pizza bases!
- Fries and chips.
French fries are a popular side dish choice, especially in restaurants. An average 115 gram serving typically contains around 378 kcal, making French fries a high-calorie food.
Most commercially produced fries are also high in fat and salt, two appetizing ingredients that increase the risk of overeating.
Additionally, they are often served with high-calorie foods like burgers or fried fish. Many people also like to eat them with sauces like ketchup or mayonnaise which can themselves be high in salt, sugar and fat.
Combined, this means you'll potentially eat a high number of calories in one sitting, which can increase your risk of gaining weight. In fact, several studies link French fry consumption to obesity.
Similarly, chips are high in fat, refined carbohydrates and salt, and observational studies have also linked them to weight gain. Instead of frying potatoes in oil, you can roast them in the oven before seasoning them with your favorite dried herbs and spices. If you're craving a sauce, try making your own using Greek yogurt and chives, garlic or smoked paprika.
- Fast food restaurants.
Fast food is often seen as a convenient and quick alternative to cooking at home. However, most fast food foods are highly processed and loaded with calories, fat, sodium and added sugar.
For this reason, many studies have reported that eating fast food more frequently may be linked to an increased risk of obesity, as well as health problems like heart disease and type 2 diabetes.
Ideally, limit your consumption of high-calorie fast food items, such as burgers, tacos, pizza, fries, nuggets, fish and chips, donuts.
Instead, try to cook most of your meals at home and eat fast food no more than 1-2 times a week. When you have no other options, look for restaurants offering healthier takeout options whenever possible, such as soups, salads, sandwiches, wraps, or poke bowls.
Why do certain foods make you gain weight?
Some foods are higher in calories than others.
Calories themselves are neither good nor bad, but eating too many foods high in them can lead to weight gain. When we eat more than we burn during the day, our body stores it, usually as fat. Over time, this fat accumulates and we gain weight.
Do we store fat from certain foods directly in one place in the body?
No, cookies don't go straight to your thighs and beer doesn't go straight to your stomach. The reason you gain weight often just has to do with the nutrition versus exercise ratio. But genetics have a profound influence on where we tend to store excess fat. So when you continually overeat, your genes may predispose you to first store those extra calories around specific areas like your waist, thighs, armpits, or rear.
IN SUMMARY.
Many of the foods listed above are high in added sugar, fat and calories. As such, they can contribute to weight gain over time, especially if you eat them regularly without making other adjustments to your diet.
However, keep in mind that it is not necessary to eliminate them completely, even if you are trying to lose weight. It’s always important not to get frustrated! Instead of cutting them out completely, try limiting your portion sizes and eating these foods in moderation as part of a balanced diet.
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