The phrase you are what you eat stems from the direct correlation of food and its impact on one's health. Eating healthy doesn't necessarily have to be about shoving down big bowls of unseasoned salads, if you can cut out some of the foods and replace them with equally healthy alternatives it can make all the difference. If you are confused by all the self-proclaimed food gurus telling you what not to eat, we have compiled a guide for you that is curated with scientific evidence and research.
As much as it hurts to hear, it pains us to say that you need to cut out the bakery products. They are highly processed and contain excessive sugars and unhealthy fats. Pastries, cookies, cakes and muffins are calorie-dense and daily consumption can lead to weight gain that can potentially lead to a risk of obesity. The sugars can also spike blood sugar levels and can cause insulin resistance, metabolic disorders and type 2 diabetes.
Research has shown that a substance called Acrylamide found in bakery goods is considered a chemical hazard in the food chain that causes degeneration of the peripheral and central nervous system characterized by motor and cognitive abnormalities. Bakery products such as bread, cakes, biscuits and pies contain acrylamide (1).
Potato chips are among the popular snacks that are easily available and are fun to munch on as snacks. However, it is very greasy and an energy-dense food that has little to no nutritional value. Eating a pack of chips is equivalent to eating fried and fatty foods that can lead to weight gain and several other negative effects on your body. A study conducted on evaluating the link between specific foods and weight gain showed that eating potato chips in a 4-year interval period added about 1 kg factoring all the multiple variables (2).
Also categorized as 'soft drinks' these beverages have tons of added sugars or sweeteners that are high fructose sucrose, corn syrup, fruit juice concentration and more. They are high in calories and have no nutrient value. You may have a big bottle of a certain beverage and still not feel full while having consumed the same amount of calories as having eaten solid food.
An average can of sugar-sweetened soda or punch may contain about 150 calories. You can gain up to 2 kgs in a year just by consuming them. Some studies have shown that there is a direct link between the reduction in the prevalence of obesity when sugar-sweetened beverages are consumed less/not at all (3).
If you are wondering if bread is good for weight loss? Then the answer is no, it is primarily made of flour. Maida or all-purpose flour has been shown to have adverse effects on health when consumed daily or in large quantities. It has a high glycaemic index which means it releases a lot of sugar in the body when consumed which gets released directly into your bloodstream leading to an increase in blood sugar levels.
All your favorite and popular junk foods like pizza and cakes are made from maida or refined flour that can lead to weight gain. It slows down the metabolic rate of the body which makes the body burn the fats slower and instead starts storing them which leads to increased weight gain. It can also weaken bones and is extremely bad for cholesterol.
Alcohol is one of the biggest contributors of weight gain as it has empty calories which means that your body is being filled with calories with zero nutrient value. It has about 155 calories for every 355 ml of beer and 125 calories for 147 ml of wine. And people can easily consume several cans of beer and glasses of wine in a night. Alcohol is also notorious for its contribution to beer belly. The added sugars in the beer can lead the body to store fat that can quickly make you gain weight.
One medium serving of french fries from any fast food chain has about 427 calories. An average requires around 2,000 calories per day which makes one serving make for almost ¼ of the day's total requirement. It also makes the blood sugar levels unstable, increases blood pressure, increases cholesterol levels and leads to digestive problems. Long-term studies consisting of about 120,000 health professionals followed for up to 20 years showed that french fries are the most effective in increasing weight gain.
Red meat is a rich source of protein that helps you build muscles and increases your weight. Steak and other red meats contain protein and fats that can promote weight gain. A study was conducted to evaluate the consumption of meat and its effects on weight gain. It was found that red meat, poultry and meat led to weight gain in both men and women, as well as normal and overweight subjects.
Chocolate is high in calories, fat and sugar which are major contributors to weight gain. Consuming a lot of sugar leads to a rise in insulin levels, insulin is the hormone that signals our brain that we are hungry. If you consume a lot of chocolates the sugar will overproduce insulin and make you hungry quickly which will lead to you snacking more often and gaining significantly more weight. Some chocolate bars contain about 600 calories and eating it in one go can cause an increased calorie intake that is associated with weight gain.
Regularly consuming ice cream will have significant effects on your weight. It should be reserved for eating on special occasions or as a treat once in a while. Ice cream is high in calories. Every ½ cup of vanilla ice cream contains about 7.2 grams of fat and chocolate ice cream contains about 143 calories. These calories come from added sugars that can lead to weight gain.
A study has found that people who consume a diet of highly processed foods tend to take in more calories and gain more weight. Research was conducted to compare the effects of highly processed along with minimally processed diets within 10 men and women each. This diet lasted for two weeks. The people who consumed highly processed diets had to gain weight of about 0.907 kgs.
One medium serving of french fries from any fast-food chain has about 427 calories. An average requires around 2,000 calories per day which makes one serving make for almost ¼ of the day's total requirement. It also makes the blood sugar levels unstable, increases blood pressure, increases cholesterol levels and leads to digestive problems.
Long-term studies consisting of about 120,000 health professionals followed for up to 20 years showed that french fries are the most effective in increasing weight gain.
If you are on a weight loss journey avoid all the foods, we have mentioned above and if you are just starting you can start by cutting them out little by little from your diet and replacing them with the healthier alternatives we have suggested.
It's impossible to give up years of food habits in one night so take it easy and don't get frustrated if it seems hard at first, eventually it will become a part of your routine diet.
FAQs
1. What foods should I stop eating to lose weight?
Stop eating high sugar, high calories and processed foods to lose weight.
2. What foods are the worst for weight loss?
Processed foods are the worst for weight loss.
3. What foods help burn belly fat?
Foods like oatmeal, chia seeds, avocados, coffee and vinegar help burn belly fat.
4. How to diet in 7 days?
Consult a dietician for a curated 7-day diet plan.
Health and Fitness enthusiast
Soumil is really passionate about health and fitness. He provides great insight on various trends about health and fitness. By writing about these topics he try to provide key insight on diet and e... Read More
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