5 Foods You Should Not Eat To Lose Belly Fat – One way to lose weight is to eat healthier. Knowing which foods to avoid and which to eat can help a person achieve or maintain an ideal weight.
In general, when trying to lose weight, it is best to limit or avoid foods that are high in calories. However, the number of calories in food is not the only factor to consider.
5 Foods You Should Not Eat To Lose Belly Fat
For example, low-calorie foods that lack nutrients like fiber and protein can still make you feel hungry and unsatisfied, making it harder to resist snacking.
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In this article, we discuss 14 different types of foods to avoid when trying to lose weight.
Many beverages such as sodas, sports drinks, and fruit juices are very high in sugar, but often low in other nutrients. Consuming these beverages adds calories to your diet but does not help you feel full.
They recommend that people limit calories from added sugars to no more than 10 percent of their total daily intake, which is about 12 teaspoons on a 2,000-calorie diet.
These dietary guidelines also state that the average person in the United States consumes approximately 17 teaspoons of added sugar per day. Almost half of this sugar comes from drinks, including sweetened teas and coffee.
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A 2015 study found a link between the consumption of sugar-sweetened beverages and excessive weight gain in children and adolescents.
Baked foods such as cookies, pastries, and many ready-made desserts are often high in sugar, including fructose.
A 2015 study found that participants who consumed fructose experienced greater hunger and cravings than those who consumed glucose, another type of sugar.
Many baked goods also contain trans fats. Results of a 2016 mouse study suggest that a diet high in trans fats may increase the risk of obesity.
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Partially hydrogenated oils (PHOs) are the primary source of trans fat in processed foods. The FDA also states that “removing PHO from processed foods could prevent thousands of heart attacks and deaths each year.”
Many restaurants deep fry their fries to give them a crispy texture, but this method of cooking adds a significant amount of fat and calories. Despite this, due to the lack of fiber and protein, French fries do not help a person feel full for a long time.
Examined the consumption of fried potatoes in 4,440 people aged 45 to 79 years. The researchers reported that participants who ate fried potatoes at least twice a week had a higher risk of premature death than those who ate them less often. They also found that eating unfried potatoes did not increase the risk of death.
People who want to lose weight should choose salad, fresh fruit or pickles instead of fries as a side dish.
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Examined the consumption of restaurant meals in 19,479 young African American women. The researchers reported that participants who ate burgers at a restaurant at least twice a week had a higher risk of obesity than those who ate them less than five times a year.
Lean ground beef can be part of a healthy diet if you cook it at home without adding fat or oil. The occasional homemade hamburger can be a good source of protein, iron and some B vitamins.
When trying to lose weight, it’s best to avoid hamburgers and fried foods when eating out. Healthier alternatives may include grilled chicken, fish or grilled meat salads.
Crackers and chips are types of processed food. A 2015 study in Brazil found a positive correlation between consuming “ultra-processed foods” and obesity.
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Healthier snacks include raw carrots or celery with hummus or a small portion of roasted nuts without added salt or sugar.
The white pasta or bread that people make from refined wheat flour is usually high in calories and carbohydrates, but low in fiber, protein and other nutrients.
Whole grain varieties of pasta and bread are readily available. They generally contain more fiber and nutrients than white varieties, making them more filling and healthier.
The ingredient label should list whole wheat flour as the main type of flour. Some examples include whole wheat flour, brown rice flour, and whole wheat flour.
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A 2016 study in Iran identified a link between white rice consumption and obesity in adolescents. White rice also has a high glycemic index, which means it can cause your blood sugar to rise after eating it.
Brown rice, quinoa and cauliflower are healthy alternatives to white rice. These options contain more fiber, which can help a person feel fuller for longer.
Although energy bars and granola bars are often high in fiber and protein, they can sometimes contain sugar as well as candy.
Fresh fruit contains fiber and beneficial nutrients and is generally low in calories. However, dried fruit can have more calories.
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Because they contain much less water, dried fruit is a concentrated source of fructose. As a result, gram for gram of dried fruit contains more calories and sugar than fresh fruit.
However, dried fruit still contains fiber and nutrients, making it a better option for a sweet snack than cookies or candy.
People trying to lose weight can enjoy dried fruit in moderation, but it’s important to check for added sugar. Some “candied” or “sweetened” dried fruit can contain as much sugar as candy.
Many people consider yogurt to be a healthy weight loss food. Greek yogurt is especially high in protein, and the bacterial cultures in yogurt can aid digestion. With so many different types of yogurt available, it’s important to read nutrition labels.
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It is best to avoid yogurts sweetened with sugar or honey. Fat-free yogurts probably contain added sugars.
Ice cream is a high-calorie, high-sugar dessert that offers very little protein and no fiber. It’s also easy to exceed the recommended serving size for ice cream, which is usually half a cup.
Consider frozen fruit as an alternative cold and sweet treat. Or mix Greek yogurt with fresh fruit and freeze the mixture in popsicle molds for a homemade frozen treat.
Examples of processed meats include bacon, ground meat, hot dogs, salami and ham. These types of meat are often high in salt and low in nutrients. They also tend to be high in calories compared to lean protein sources such as poultry, fish and beans.
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The International Agency for Research on Cancer (IARC) classifies processed meat as carcinogenic, meaning it can cause cancer.
Alcoholic beverages are high in calories and generally high in sugar, but contain little or no protein and fiber. According to
People trying to lose weight can still have an occasional alcoholic drink if they want to. However, it is best to drink alcohol in moderation. The
They recommend no more than one alcoholic drink per day for women and no more than two alcoholic drinks per day for men.
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However, a person trying to lose weight can still enjoy chocolate in moderation. It’s usually best to choose one or two small pieces of dark chocolate with at least 70 percent cocoa. Dark chocolate usually contains less sugar than milk or white chocolate.
When trying to lose weight or maintain a healthy weight, it’s important to choose the right foods and avoid foods that are high in calories but low in fiber, protein, and other healthy nutrients.
People who cannot achieve a healthy weight with diet and exercise may consider consulting with a doctor or nutritionist.
Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using third-party links. We link to primary sources—including studies, scientific references, and statistics—within each article, and we also list them in the sources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and up-to-date in our editorial policy. Are all fats bad? Are all carbs worse? And is it possible to consume too much protein? With so much conflicting information about nutrition, it’s easy for people to fall into unhealthy eating habits without realizing it. Especially when it comes to weight loss, where you can make the same (avoidable) mistakes that unwittingly sabotage your efforts.
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Fortunately, these dietary mistakes are easy to overcome if you know better. And that’s where we come in, because we’re here to help! Read on to learn from these common diet mistakes that everyone else is making, so you can vow never to be one of those people. To help you stay on track with your goals, be sure to stock up on some of the 7 healthiest foods you can eat right now.
When the first dietary guidelines were issued in the US in the 1980s, fat was considered to be avoided. It was a sentiment that drove the nutrition industry for the next 20 years, even as obesity rates continued to rise. It turns out that fat was probably never the problem to begin with (studies show that sugar is a bigger trigger
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