{"id":2847,"date":"2025-02-19T08:12:45","date_gmt":"2025-02-18T21:12:45","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/5-foods-to-avoid-for-weight-loss.html"},"modified":"2025-02-19T08:12:46","modified_gmt":"2025-02-18T21:12:46","slug":"5-foods-to-avoid-for-weight-loss","status":"publish","type":"post","link":"https:\/\/movewithnicole.com.au\/blog\/5-foods-to-avoid-for-weight-loss.html","title":{"rendered":"5 Foods to Avoid for Weight Loss"},"content":{"rendered":"

Losing weight can seem like an uphill slog at times. It doesn\u2019t help that food companies use targeted marketing and packaging to make unhealthy foods enticing to us from the minute we start eating solids.<\/p>\n

As an adult trying to lead a healthy(-ish) lifestyle, you may be able to resist the flashy cereal boxes and giant bags of chips. And probably know your way around basic nutrition facts.<\/p>\n

But what other foods, besides the obvious culprits, should take a back seat? Read on to learn what you should keep out of your pantry and refrigerator if you want to lose weight.<\/p>\n

A Calorie Is a Calorie (or Is It?)<\/strong><\/h2>\n<\/p>\n

First things first: Cutting back on calories can result in weight loss, says Katy MacQueen, MS, RD, CSOWM, CDOE, CVDOE, an outpatient dietitian who specializes in weight management.<\/p>\n

But that doesn\u2019t mean all calories are the same.<\/p>\n

\u201cOne hundred calories of potato chips and 100 calories of almonds have very different effects once they hit your digestive system,\u201d Alissa Rumsey, R.D., says.<\/p>\n

Almonds have protein, healthy fat, and fiber \u2014 all of which help keep you fuller longer than a handful of potato chips.<\/p>\n

It\u2019s best to choose nutrient-dense foods \u2014 meaning they have plenty of vitamins, minerals, fiber, and other healthy nutrients for their calories.<\/p>\n

A smart, healthy way to cut calories \u2014 and shed some pounds \u2014 is to cool it on foods that have little nutritional value associated with them, such as added sugars, fried foods, sugar-sweetened beverages, and alcohol, MacQueen says.<\/p>\n

And it all starts with your grocery cart.<\/p>\n

Shop Smart to Lose Weight<\/strong><\/h2>\n

\"5<\/p>\n

For most people, the food in your refrigerator and pantry dictates what you\u2019ll be eating for most of your meals. While a little treat here and there isn\u2019t going to completely sabotage your weight-loss efforts, having a shelf full of unhealthy foods can.<\/p>\n

\u201cSeeing junk food is a cue to your brain to eat it,\u201d MacQueen says.<\/p>\n

Her suggestion? Keep less healthy foods out of the house (or hidden) and put healthy foods at the front of the pantry or fridge so they\u2019re the first foods you see.<\/p>\n

Rumsey says this is especially important if certain foods are \u201ctriggers\u201d for you, meaning you tend to lose control and overeat them.<\/p>\n

Moral of the story: When it comes to junk food, practice the adage \u201cout of sight, out of mind.\u201d<\/p>\n

Tips to keep healthy food top of mind:<\/h3>\n
    \n
  • Keep a stocked fruit bowl on your counter.<\/li>\n
  • Wash and prep some fruits and veggies so they are ready to eat.<\/li>\n
  • Prep snack boxes that you can grab and go.<\/li>\n
  • Keep refrigerated produce front and center.<\/li>\n
  • If you live with someone who doesn\u2019t eat that healthy \u2014 or has a year\u2019s supply of Girl Scout cookies on hand \u2014 ask if it\u2019s OK to store your healthy food at eye level and the junk food out of immediate sight.<\/li>\n<\/ul>\n

    Foods to Keep Out of Your Kitchen<\/strong><\/h2>\n

    With little to no nutritional value, you can get away without these foods entirely.<\/p>\n

    1. Refined grains<\/h3>\n

    \"5<\/p>\n

    This category includes: <\/strong>White bread, white rice, many baked goods<\/p>\n

    For many people, white pasta, rice, cookies, cereal, and bagels make the world go \u2019round. But refined grains have been processed in a way that removes fiber and important nutrients, and taking the fiber out means you\u2019ll feel less full, making it easier to overeat.<\/p>\n

    Since there\u2019s no fiber, refined grains are digested much more quickly than unrefined ones. This can result in a spike in your blood sugar, which can then cause the body to over-secrete the hormone insulin.<\/p>\n

    \u201cA surge of insulin can then result in low blood sugar, which makes you hungry again,\u201d she says. \u201cInsulin is a storage hormone, so when a lot is released, we end up storing most of those calories as fat [if not used for energy],\u201d Rumsey adds.<\/p>\n

    Whole grains, on the other hand, aren\u2019t stripped of fiber and key nutrients. They\u2019re digested much more slowly, which leads to more stable blood sugar levels and less \u201cI WANT MORE PASTA!\u201d<\/p>\n

    The good news: Plenty of refined grain favorites have healthier unrefined versions. Try swaps like brown rice for white rice, and nutty, whole-grain wheat bread for white bread.<\/p>\n

    2. Foods and drinks with added sugar<\/h3>\n

    This category includes: <\/strong>Pasta sauce, fruit juice, flavored yogurt, condiments<\/p>\n

    Sugar can sneak into your daily diet in some of the unlikeliest foods.<\/p>\n

    Manufacturers often add sugar (in the form of cane juice, fruit juice concentrate, high-fructose corn syrup, and more) to foods and drinks like yogurt, fruit juice, sports drinks, pasta sauce, granola, and condiments.<\/p>\n

    Research suggests that a diet high in excess sugar can contribute to the development of cardiovascular disease and type 2 diabetes.<\/p>\n

    Don\u2019t overlook drinks, either: Sugary drinks \u2014 whether soda or happy hour margaritas \u2014 also play a role in obesity and obesity-related health issues.<\/p>\n

    Even the natural sugars in fruit may lead to weight gain if you go overboard \u2014 depending on how you consume it. Fruit juice no longer contains the filling fiber and pulp of the whole fruit.<\/p>\n

    But if you\u2019re eating whole, fresh fruit, then you\u2019re also consuming water and fiber, which helps slow your body\u2019s absorption of sugar.<\/p>\n

    \u201cThe benefit to having natural sugars versus added sugars is that with natural sugars, you get other beneficial nutrients at the same time,\u201d MacQueen says.<\/p>\n

    Take fruit, for instance: One large apple contains 23 grams of natural sugar, but you\u2019re also eating fiber, as well as vitamins A and C.<\/p>\n

    Milk is another good example: One cup of 2% milk has 13 grams of natural sugar.<\/p>\n

    But each cup also has almost 10 grams of protein, and important vitamins and minerals like vitamins A, D, and calcium and potassium.<\/p>\n

    3. Processed foods<\/h3>\n

    This category includes: <\/strong>Processed meats, packaged snacks, canned foods packed in syrup<\/p>\n

    \u201cSome foods undergo a low level of processing that doesn\u2019t affect their nutrition, like freezing fruits and vegetables. Other foods are more highly processed and have sugar, salt and\/or fat added,\u201d Rumsey says.<\/p>\n

    \u201cUltra processed foods\u201d can include sweeteners, emulsifiers, preservatives, colors, and flavors, many of which are artificial. The unnecessary salt, sugar, fat, and artificial additives in this type of processed foods can promote weight gain.<\/p>\n

    Even worse? \u201cHighly processed foods appeal to our taste buds and make it hard to eat just one serving,\u201d adds Rumsey.<\/p>\n

    4. Greasy and fried foods<\/h3>\n

    \"5<\/p>\n

    This category includes: <\/strong>Burgers, fried chicken, pizza \u2014 namely fried foods made outside of your own kitchen where the oils are lower quality and potentially less healthy<\/p>\n

    Research suggests that eating fatty fried foods on a regular basis could raise your risk of Type 2 diabetes and heart disease.<\/p>\n

    But while we do suggest ditching greasy fried food, don\u2019t forget that healthy fat is an essential part of a balanced diet. Just aim to get most of your fat from unsaturated sources, such as nuts, seeds, avocados, and fatty fish like salmon and tuna, Rumsey says.<\/p>\n

    On the opposite end of the spectrum, it\u2019s a good idea to avoid many low-fat or nonfat foods. Manufacturers often add more sugar or refined grains to reduced-fat foods to make them tastier.<\/p>\n

    5. Alcohol<\/h3>\n

    \"different<\/p>\n

    This category includes: <\/strong>Beer, wine, liquor<\/p>\n

    \u201cPeople often overlook the role that caloric beverages \u2014 especially alcohol \u2014 have on weight, as many dieters solely focus on food choices,\u201d MacQueen says.<\/p>\n

    While moderate alcohol intake doesn\u2019t appear to be linked to obesity, \u201cheavy drinking and binge drinking\u201d are associated with increased body weight.<\/p>\n

    We\u2019re not saying you can\u2019t ever have a glass of wine or a celebratory mojito, but a drink \u2014 or more \u2014 each night can make it harder to lose weight, both because of the extra calories and because getting boozy can lower your inhibitions.<\/p>\n

    After a few drinks, you may lose the drive to stay on the healthy eating track and eat more (and maybe less healthfully) than you intended.<\/p>\n

    But Don\u2019t Eliminate Entire Food Groups<\/strong><\/h2>\n

    Now that we just spent the bulk of this article telling you why you should keep bagels, cookies, packaged snacks, and booze out of your home, it\u2019s time to play devil\u2019s advocate.<\/p>\n

    Sometimes it\u2019s not a good idea to eliminate an entire food group.<\/p>\n

    Here\u2019s why: Completely restricting certain foods or entire food groups can increase temptation or\u00a0lead you to miss out on important minerals and vitamins.<\/p>\n

    \u201cEach type of food, or food group, provides certain nutrients that the body needs to carry out specific functions,\u201d MacQueen says. \u201cIf you eliminate an entire type of food, you jeopardize your health in various ways depending on the nutrient you avoid.\u201d<\/p>\n

    In addition, an overly restrictive diet \u2014 let\u2019s say super low carb, for instance \u2014 can leave you feeling deprived.<\/p>\n

    \u201cMaking something off limits increases the chance you want to eat it, which can lead to restriction followed by a binge,\u201d Rumsey adds.<\/p>\n

    Focusing on healthy habits that are sustainable and realistic, on the other hand, will likely be more successful over the long haul.<\/p>\n

    The Bottom Line<\/strong><\/h2>\n

    You don\u2019t necessarily need a long, detailed list of specific foods to ban from your kitchen. By prioritizing healthy, whole foods when you\u2019re stocking your fridge and pantry, the foods that you should avoid will naturally disappear from your shelves.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Losing weight can seem like an uphill slog at times. It doesn\u2019t help that food companies use targeted marketing and packaging to make unhealthy foods enticing to us from the minute we start eating solids. As an adult trying to lead a healthy(-ish) lifestyle, you may be able to resist the flashy cereal boxes and […]<\/p>\n","protected":false},"author":1,"featured_media":2848,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2847","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/2847","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/comments?post=2847"}],"version-history":[{"count":1,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/2847\/revisions"}],"predecessor-version":[{"id":2849,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/2847\/revisions\/2849"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/media\/2848"}],"wp:attachment":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/media?parent=2847"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/categories?post=2847"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/tags?post=2847"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}