There is no single “correct” method of weight loss. Everyone’s body is different, so what works for someone else might not work for you. For example, some people have a blood sugar response that makes them gain weight, while others have a body type that makes it harder to lose weight.
For successful weight loss, you should avoid following the latest fad diet. Instead, find a diet that works well for your body and stick to it.
There are certain foods to avoid if you want to lose weight. These foods are usually high in refined carbs, spike your blood sugar levels and make it more challenging to lose weight.
You might want to avoid some foods if you’re trying to lose weight. These foods can be difficult to digest and stop you from losing weight.
1. White Pasta
White pasta is not very nutritious food. This type of pasta is made from grains. Grains have three parts: the bran, endosperm, and germ. When white pasta is made, the bran and germ are removed. It leaves the endosperm but removes most vitamins, minerals, and fiber.
White pasta makes your blood sugar rise quickly, and it doesn’t have many nutrients. Eating a lot of white pasta can make you gain weight. But you probably won’t gain weight if you only eat a small amount of white pasta with other healthy foods.
Eating too many refined carbs is linked to an increased risk of type 2 diabetes and heart disease.
You can swap out your white pasta for spaghetti squash or zucchini noodles. These foods are higher in fiber and will help to keep your blood sugar from going too high. Before consuming, bake your vegetable-based noodles at 200 degrees on low heat to eliminate extra moisture.
2. Sodas and Juice
Both soda and juice have the same effect on blood sugar levels. They are both high in sugar, and because they are liquids, they rapidly deliver glucose to the bloodstream.
Drinking water instead of sweetened beverages can help you stay at a healthy weight over time. It is because you will not gain as much weight drinking water as you would drinking other sweetened beverages. However, getting your nutrients from whole fruits rather than fruit juices is still a good idea.
Quitting sodas can be difficult, as some people experience withdrawal symptoms like headaches and fatigue when they stop.
And unfortunately, drinking artificially sweetened beverages isn’t much better. Studies suggest diet sodas are associated with impaired glucose metabolism, increased calorie intake, and weight gain.
To reduce sugar intake, you must swap sweetened drinks for sparkling water or herbal tea. Suppose you remove two cans of soda a day. In that case, you’ll have already removed around 300 calories and 70 grams of sugar from your daily intake. You can also add mint, cucumber, or frozen blueberries to your water to give it some flavor.
3. White Bread
Just like white pasta, white bread is made by removing the grain’s fiber and nutrient-containing parts during processing. It doesn’t have as many nutrients as bread made with whole grains. But that doesn’t mean that eating a single slice of white bread as part of a healthy diet will make you gain weight. Whole grains are associated with much better health outcomes.
After eating white bread, blood sugar levels can spike quickly, releasing insulin to bring them back down. For some people, this can cause feelings of tiredness and more cravings for simple carbs. It can create a vicious cycle.
If you can tolerate wheat, try a high fiber, whole grain bread with at least three or four grams of fiber per slice. You can also experiment with various vegetable-based wraps that help keep refined carbs in check.
Unsurprisingly, sweets like candy or baked goods harm your blood sugar. Sweets usually contain refined grains and added sugars.
But even foods labeled “gluten-free” or “low-carb” may not be the best choice for you. These foods have a “health halo,” meaning they look like a healthy choice, but often they aren’t.
The problem with so-called “healthy” treats is that they are often high in calories or sweeteners. If you like to lose weight, you should only have them once in a while.
If you want something sweet, try dark chocolate or frozen fruit. If you choose a sweet, only have it on special occasions and avoid fake or diet treats. That way, you’ll feel more satisfied.
It’s easy to finish a whole bag of chips when you’re snacking. Chips are high in calories, and they don’t have many nutrients. They also spike your blood sugar and add empty calories to your diet. Plus, many chips are cooked with unhealthy oils that could contribute to inflammation in your body.
Chips have many healthy options like gluten-free, low-carb, and grain-free. But even with all those healthy options, chips are still easy to overeat. They also don’t have any protein or fiber, which can slow down digestion and blood sugar spikes.
Try nuts, carrots, guacamole, or crispy chickpeas if you need something to snack on. These are all healthy snacks that are easy to grab. You can also keep pre-washed and chopped veggies in the fridge to have them ready when you need them.
6. Fried Foods
Fried foods are not always good for you. The breading is often composed of refined grains that can be sweetened. Fried foods are also traditionally cooked in refined seed oils, which might not be the best for you. Eating more fried food10 can lead to weight gain and increased risk of heart disease and type 2 diabetes.
Cooking foods at high heat can create toxins called advanced glycation end products (AGEs). AGEs are linked to increased risks of chronic diseases such as oxidative stress and inflammation.
You can make food that tastes like it’s been fried by baking it instead of frying it at a high temperature. And for people who love kitchen gadgets, air fryers are a healthy alternative that lets you make food that tastes fried without using any oil.
Drinking alcohol can have an impact on your blood sugar and insulin response. However, light to moderate drinking is not linked with long-term blood sugar problems. Heavy drinking can lead to increased insulin resistance or a loss of sensitivity to insulin, the hormone responsible for getting rid of sugar from your blood.
Also, many drinks have a lot of carbs and calories because they are made with sweet mixers or juices. Alcohol can also make you less careful about what you eat, which might lead to eating something unhealthy.
Reducing the amount of alcohol you drink is the best way to avoid getting sick. You can still have fun by drinking mocktails made with sparkling water. Choose light beers, wine, or spirits mixed with club soda instead of dark beer or mixed drinks if you drink.
8. Sweetened Coffee Drinks
Many people are surprised to find out how much sugar is in their favorite coffee drink. A pumpkin spice latte, for example, has 50 grams of sugar. It means starting your morning off with 12 teaspoons of sugar.
Many coffee shops add syrups to sweeten your drink. It can make it harder to lose weight because of the extra calories and sugar. It can also make you feel tired in the afternoon.
Going sugar-free is a good option if you’re looking to cut down on your sugar intake. However, it can be tough to go from sweetened drinks to black coffee. If you’re looking for a sugar-free alternative, try using monk fruit or stevia. These options will not spike your blood sugar or add excess calories.
If you want to lose weight, avoiding being high in empty calories is best, which can cause blood sugar spikes. These foods often make you feel tired and hungry later on. Instead, opt for natural foods like lean proteins, healthy fats, and a variety of fresh produce.
Learn more: How to Lose Weight: 9 Strategies to Try