Updated: May 17, 2022
Are you looking for a guide to eating food when trying to lose weight? If so, we’re writing this article specifically for you.
As a culinary & nutrition expert with over 30 years in the food industry and over 10 years in the nutrition industry, we are sharing with you some solid facts you need to know about foods to watch out for if you’re trying to lose weight.
1. White Rice
Did you know that white rice has a high glycemic index which means that it can cause a spike in a person’s blood sugar levels after they eat it? And because it has a high glycemic index, people with diabetes should limit or avoid consuming refined carbohydrates, such as white rice. General healthy individuals can have them in moderation.
However, we are not removing your consumption of white rice. Mixing it with alternatives can keep the balance such as cauliflower rice which is low in calories and carbs, and brown rice which is a rich source of dietary fiber and may help lessens the risk of heart disease.
2. Sweetened Yogurt
Many consider yogurt a healthy source of protein, and aids digestion. However, with so many options for yogurts, you have to be conscious of their nutritional content. It’s surprising that most low-fat yogurt contains more added sugar which is not good if you’re trying to lose weight.
According to an 11-year study of 8,238 women, those who consumed more high-fat dairy products gained less weight than women who consumed low-fat varieties. With this, full-fat dairy can still be the best choice over low-fat dairy when consumed in moderation.
3. Processed Meat
Processed meats like jerky, bacon, hotdogs, canned goods, and the like are high in salt but low in nutritional value. However, eating processed meats goes beyond just calories. Researchers found a correlation between processed foods and severe health repercussions such as obesity, cancer, autoimmune conditions, and even deaths.
To make things simple, processed meats are easy to consume especially when you’re always on the go. However, the convenience of eating these types of food will have a long-term effect not just on your weight but on your overall health. It’s best to stick with real whole foods to get the most benefit.
4. Chips and Crackers
Next time you visit the grocery store, reconsider getting your hands on those chips. If consumed habitually, you’re feeding your body with food that contains calories, salt, and sugar. Chips and crackers fall under processed foods which again can cause severe health concerns.
Replace your chips and crackers with healthy alternatives. Baked chips, raw carrots or toasted nuts with no sugar or salt are better alternatives. Just make sure to be mindful on the portion you’re consuming.
5. French Fries
Aside from the calories, it contains, french fries are on the list of top cancer-causing foods. Most restaurants cook their fries in a deep fryer which gives a significant amount of calories and is fast.
A clinical nutrition study in 2017 with 4,440 people aged between 45 and 79 years showed that participants who ate fried potatoes at least twice a week had a higher risk of premature death than those who consume less. However, in the same study, those who ate unfried potatoes did not show a significant risk of premature death. Consume french fries in moderation to avoid long-term impact to your health or better is to go for non-fried potato fries.
6. Sugar-sweetened Beverages
Excessive and habitual drinking of soda will ultimately result in weight gain. This claim is associated with the study from the International Journal of Behavioral Nutrition and Physical Activity. However, in the simplest term, sugary drinks don’t fill you up as fast as solid food does. Furthermore, sugar sweetener beverages spike blood sugar and quickly decrease gain which makes you feel hungry quickly.
The obvious alternative for sugar-sweetened beverages is drinking water or water with a slice of lime. Aside from it being cheap, you can easily benefit from this as it truly rehydrates your body and properly digests your food from proper distribution of nutrients.
7. Drinking Alcohol Frequently
What happens if your “occasional drinking” becomes habitual drinking? According to the Journal of the Academy of Nutrition and Dietetics studies claimed that drinking alcohol can result in consuming at least 384 extra calories per day.
According to the National Institute of Alcohol Abuse and Alcoholism:
a regular 12-ounce (oz) beer contains about 153 calories
a light 12-oz beer contains approximately 103 calories
a 5-oz glass of red wine contains close to 125 calories
a 1.5-oz glass of an 80-proof distilled spirit contains an average of 97 calories
However, when occasion requires you to consume alcohol when you’re mindful of your intake, we recommend either avoiding or drinking in moderation by limiting the intake of 2 drinks or less in a day for men and 1 drink or less a day for women.
8. Energy Bars
Energy bars have high-calorie nutrients which often it’s rich in fiber and protein but if you don’t exercise regularly, this may cause weight gain. If you’re looking for alternatives to boost your energy are sliced apple with peanut butter, mixed nuts, greek yogurt with berries, and a hard-boiled egg.
Furthermore, energy bars can be part of a healthy diet however people on a strict balance diet may still enjoy the sweet taste of energy bars or candy moderately.
9. Dairy Products
It may be the best partner for your bagel bread, but if you consume too many cream cheese, it will go straight to your waistline.
According to www.healthline.com, on an average, 1 ounce (28 grams) of regular cream cheese provides
Protein: 2 grams
Fat: 10 grams
Carbs: 2 grams
Fiber: 0 grams
Vitamin A: 10% of Daily Value
Riboflavin (vitamin B2): 5% of the DV
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