The secret to sustained weight loss is working out regularly, complemented by a healthy, balanced diet. While moderation is key when it comes to healthy eating, if you’re consuming any of these foods regularly, you might want to reconsider your weight loss strategy. Even if you’re busting yourself at the gym to get into shape, if you’re not eating healthy, then you might as well leave your weight loss goals well enough alone.
However, if you’re serious about losing weight and leading a healthy lifestyle, then get ready to cut out these foods from your diet and embrace healthier, more delicious alternatives.
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Worst fooods for weight loss
1. Fatty meats
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While a fully vegetarian diet isn’t everyone’s cup of tea, there are real benefits of including fruits and veggies into your diet. And if you’re a fan of meats, you need to be cutting down on your red meat intake. Red meat has been linked to different types of cancer as well as a shorter life span. As to the weight loss regimen, cut down on fatty cuts of red meat, while keeping them to the rare indulgence.
Better alternative: Instead of the fatty cuts of red, juicy steak, try a lean cut of red meat like tenderloin, sirloin, or flank steak.
2. Processed meats
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Processed meats like salami, sausages, hot dogs and the like, are high in fat, most of which is saturated, and salt content, used as a preservative, both of which are not good for your health in the long run. Processed meats are also high in calories, which in turn will make you gain weight. Although occasional servings won’t do too much damage, they shouldn’t be eaten every day.
Better alternative: Again, opt for fresh meat, that are lean cuts. Another thing you can do is to cut off the visible fat before cooking it, or go for a lower saturated fat protein like fish.
3. Alcohol
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If you want to lose weight, then you have to rethink your drinking habits. While alcohol has a lot of empty calories, many cocktails also contain sugar, which is no good for you if you’re looking to lose weight, because it hinders your progress.
Better alternative: Fret not, for you don’t have to give up booze altogether. You just need to make smarter choices by opting for healthy cocktails. Choose a low-cal mojito, or a Bloody Mary, or even a mimosa. It would also help if you cut back on the number of drinks you imbibe too.
4. Soda and energy drinks
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Soda and other energy drinks contain high amounts of sugar in them, with empty calories too. They also add a huge amount of calories to your body, with no real nutritional value whatsoever. Even diet versions of soda is said to have health risks, including an increased risk of weight gain, heart attack, and stroke. Drinking soda is a sure-fire way of sabotaging your weight loss goals.
Better alternative: Drink sparkling water with a squeeze of lemon in it, if you just love the fizz of carbonated soda.
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5. Juice
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Juice, whether you squeeze it yourself or pour it from a container, is just as bad as soda. The latter has tons of sugar in it, which isn’t good if you’re trying to lose weight. And while you’re squeezing out the juice, you’re losing out on all the natural fruit fiber in it. What use is such a juice?
Better alternative: Instead of juice, eat a whole piece of fruit that you would have squeezed, with the fiber intact. This way, your body will release the blood sugar slowly, that will avoid any sort of insulin spike. This will also help you stay more satisfied for a longer time.
6. Fried food
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Fried food contain a huge number of calories because of the oil the food has been fried in, which may also contain harmful trans fats. French fries, chips, any kind of crispy snacks are one of the worst foods for weight loss. Enjoying them once in a while as a treat is fine, but in general, fried foods are heavy on refined carbs, which are not healthy at all.
Better alternative: If you’re craving for a potato snack, go for a baked potato instead, which is rich on proteins as well as fibers. However, you need to keep the condiments and toppings to a minimum. This baked alternative will keep you feeling fuller for a lot longer than its fried counterpart.
7. Fast food
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Fast food is high in fat content, saturated fats, possibly trans fats too, sugar, salt, and truckload of bad calories. Sugar is present in burger buns and condiments too, and not just in milkshakes and other drinks. Add to that processed meats, high fat cheese, refined grains, and large portion sizes – all of these form one of the worst foods for weight loss. Not just weight loss, but in general, these are not good for your heart health in the long run either. Indulging in fast food once in a blue moon or when you’re really craving it is fine (that too in moderation), but if it becomes the main part of your daily caloric intake, it can cause serious damage to your health.
Better alternative: You can make fast food favorites at home by opting for lean cuts of meat instead of processed meats, limit the sugar and salt that go into preparing it, wholegrain buns, low fat ingredients, and even throwing in a salad.
8. Chocolates, cakes, candies
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Again, these foods are high in fat, sugar, and loaded with empty calories, which give little to no nutritional benefits. So, while it’s okay to consume them as a treat once in a while, in moderation, they shouldn’t be on your daily diet list.
Better alternative: If you love chocolate, opt for dark chocolate, since they contain healthy antioxidants. Instead of cakes and other desserts, choose fresh fruits or low-fat yogurt.
9. Butter, margarine, lard, and other animal fats
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These are pure fat, and hence contain a huge amount of calories even in a very small quantity. You might be better off if you start counting how much butter, or lard, or other animals fats you’re consuming in a day, and try to curb their intake.
Better alternative: Replace butter and animal fats with healthier, unsaturated fats like olive oil or canola oil. Another option is to use spray oil to use the smallest amount possible.
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10. Refined flour
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Studies have shown that regular, high consumption of refined grains causes weight gain over time, which is comparable to that of sweets, candies, and some desserts. White bread, white pasta, breakfast cereals – are all made from refined grains, and they raise blood sugar levels quickly, for a short amount of time, leading to increased hunger, resulting in increased food intake. Also, refined grains offer lower nutritional value than their whole grain counterparts.
Better alternative: Whole grain-based foods, which are rich in vitamins and fiber should be your healthy alternative.
So. There you have it. The worst foods for weight loss, because they offer up empty calories, high fat content, high amounts of sugar, and unhealthy trans fats. If you’re looking to achieve your weight loss goals, you’d better leave these dietary options behind and embrace all things healthy. I know it will be harder to get used to the healthier options, but it’s not impossible. It’s all up to your willpower and how much you want to lead a healthy lifestyle.
Your choice, really. Choose wisely!
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