Many factors can play a role in weight management, 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 monitor your portion sizes and enjoy them in moderation, especially if you're trying to lose weight.
Chocolate, nuts, cheese… What foods should you avoid?
In this article, we give you all our advice on how to protect your body from obesity and how to choose the right products to keep you in shape.
What foods should you avoid to avoid gaining weight?
Here is a list of foods that can be harmful if you consume them in large quantities.
- Breakfast cereals.
Many breakfast cereal brands are high in calories and added sugars, with some varieties containing 13 grams of sugar per 36-gram serving. This means that sugary cereals can be made up of nearly 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 may help prevent weight gain and improve nutritional quality.
Fortunately, there are plenty of healthy, low-sugar, whole-grain options available, so you don't have to give up cereal if you enjoy eating it for breakfast.
In fact, studies show that a diet based on whole grains or high-fiber breakfast cereals is good for your health and may be linked to a lower risk of weight gain, type 2 diabetes, and heart 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 beverage, it's a real false friend. 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, especially 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 eating them whole. This way, you'll also reap the benefits of their fiber and nutrients.
If you want to include fruit juice in your diet, make 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 frappes, 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're trying to lose or maintain your weight, it's best to avoid sugary options at your local coffee shop 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 consumed an extra 572 calories 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 the occasional glass of soda, try to limit your consumption to about 12 ounces and don't make it a daily habit. You can also opt for sugar-free versions to reduce your sugar intake.
- Ice cream.
Most commercially made ice creams are high in sugar and fat. Plus, since 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 as a staple in your diet.
To choose a healthier ice cream, opt for sorbets (water-based) over ice creams (milk- or egg-based). You can also simply make them at home by blending frozen fruit with a little cottage cheese.
- The pizzas.
Commercial pizza is a popular convenience food, including among children and teenagers. Unfortunately, most pizzas are high in fat, refined carbohydrates, and calories. Some varieties are also made with large amounts of cheese and processed meats that have been cured, smoked, or salted. Higher consumption of processed meats is often associated with obesity and an increased risk of heart disease and certain types of cancer.
However, pizza can still fit into a well-balanced diet, as long as it's enjoyed only occasionally and in moderation. Also, keep in mind that not all pizzas are created equal!
For example, you can experiment with healthier homemade versions containing lots of vegetables, unprocessed proteins, smaller amounts of cheese, and whole grain or cauliflower pizza bases!
- French fries and chips.
French fries are a popular side dish, especially at restaurants. An average 115-gram serving typically contains around 378 kcal, making them a high-calorie food.
Most commercially made 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 hamburgers or fried fish. Many people also enjoy eating them with sauces like ketchup or mayonnaise, which can themselves be high in salt, sugar, and fat.
Combined, this means you'll potentially be eating a high number of calories in one sitting, which can increase your risk of weight gain. In fact, several studies link French fries to obesity.
Similarly, potato 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 dip, try making your own using Greek yogurt and chives, garlic, or smoked paprika.
- Fast food.
Fast food is often seen as a convenient and quick alternative to cooking at home. However, most fast food is highly processed and loaded with calories, fat, sodium, and added sugar.
For this reason, many studies have reported that more frequent consumption of fast food could be linked to an increased risk of obesity, as well as health problems such as heart disease and type 2 diabetes.
Ideally, limit your consumption of high-calorie fast food products, such as hamburgers, tacos, pizza, French fries, nuggets, fish and chips, and donuts.
Instead, try to cook most of your meals at home and eat fast food no more than 1 to 2 times a week. When you have no other options, look for restaurants that offer healthier takeout options, such as soups, salads, sandwiches, wraps, or poke bowls, whenever possible.
Why do some foods make you fat?
Some foods are higher in calories than others.
Calories themselves are neither good nor bad, but eating too many foods rich in them can lead to weight gain. When we eat more calories than we burn during the day, our bodies store them, usually as fat. Over time, this fat accumulates and we gain weight.
Do we store fat from certain foods directly in one part of the body?
No, cookies don't go straight to your thighs, and beer doesn't go straight to your belly. The reason you gain weight often has nothing to do with your nutrition versus exercise ratio. But genetics has 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 end.
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 you don't need to eliminate them completely, even if you're trying to lose weight. It's always important not to get frustrated! Instead of banning them completely, try limiting your portion sizes and enjoy these foods in moderation as part of a balanced diet.
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