While many focus on cutting calories to lose weight, it is also important to consider the foods and drinks you consume. Foods high in calories, unhealthy fats, sugar, and refined flour are linked with weight gain, and eating them often may make weight loss more challenging.
Instead, focus on protein-rich foods like poultry and beans to help you feel fuller longer. Fiber-rich foods include vegetables, fruits, whole grains, and legumes. These foods aid in digestion and support weight loss.
1. Sugary Drinks
Sugary drinks like soda and energy drinks are high in calories and sugar. These types of drinks are linked to weight gain and an increased risk of chronic conditions like type 2 diabetes.
The brain does not register drinks as food, meaning you could consume many calories and still feel hungry.Healthier drink alternatives include:
- Fruit juice (in moderate amounts)
- Sugar-free sparkling water
- Water flavored with fruit
2. Fast Food
Most types of fast food, such as burgers, fried chicken, and fries, are high in calories, fat, and salt. They are also low in nutrients and do not provide the body with the energy it needs or satiety (a satisfied feeling of fullness), so it is common to still feel hungry after eating fast food.
Frequently eating fast food leads to lower diet quality, and low-nutrient foods tend to crowd out healthy foods.Some healthy fast food options include:
- Baked potato
- Cup of soup
- Grilled chicken sandwich
- Hamburger with a side salad
- Salad with dressing on the side
3. Candy
Candy is high in sugar, calories, refined flour, and fat. It does not provide nutrients; a small serving may contain 200 to 300 calories, leading to a lot of sugar without feeling full or satisfied.
Craving a sweet treat? Healthier options include:
- Apple slices
- Berries
- Granola
- Small amount ofdark chocolate
- Trail mix
4. Fried Foods
Fried foods include savory treats like french fries, chips, and chicken nuggets. They are high in calories and fat and are linked with higher rates of weight gain and obesity.One study found that eating fried potatoes (chips or fries) may contribute to more weight gain than other foods.
Healthier alternatives to fries and chips include:
- Baked potato wedges
- Baked sweet potato fries
- Grilled vegetables
5. Baked Goods
Baked goods (cakes, cookies, and sweet breads) are rich in sugar, calories, and fat. They are usually high in fructose, a sugar known to reduce feelings of fullness and may increase hunger.
Eating high-sugar foods is also linked with an increased risk of obesity and type 2 diabetes.Healthier dessert options include:
- Berries
- Homemade granola
- Yogurt parfait
6. White Bread and Pasta
Eating foods made with refined flour, like white breads and pasta, contributes to weight gain. These foods lack fiber and protein, contain many calories, and do not help you feel full or satisfied.
White bread and pasta also contain additives like sugar and salt. Eating refined grains is linked with a higher risk of weight gain and obesity.
Healthier alternatives to white bread and pasta include:
- Sprouted grain bread
- Whole-grain pasta
- Whole wheat bread
7. White Rice
White rice lacks nutrients like vitamins, minerals, fiber, and protein. It has a high glycemic index, meaning it spikes your blood sugar. Foods that cause a quick increase in blood sugar may raise the risk of obesity and type 2 diabetes.
Healthier options include:
- Brown rice
- Cauliflower rice
- Quinoa
8. Ice Cream
Ice cream is high in fat and sugar, which contributes to weight gain and can make weight loss harder. It does not contain fiber but has a small amount of protein. Healthier alternatives include:
- Frozen grapes
- Fruit smoothies
- Greek yogurt bars
- Yogurt parfait
9. Pizza
Pizza is often made from refined grains like white flour, contains cheese that is rich in fat, and tomato sauce that may be rich in added sugar. Many pizza toppings like pepperoni or sausage are high in saturated fats. People who frequently eat ready-made foods like frozen pizza are likely to gain weight and have more belly fat.
To make your pizza more nutritious, try these changes:
- Add fresh vegetables to your toppings
- Enjoy it with a side salad
- Make the crust from scratch
10. Processed Meats
Processed meats that have been canned, dried, smoked, or cured include beef jerky, pepperoni, and lunch meat. Because many of these meats are known to containcarcinogens (cancer-causing substances), eating a large amount increases your cancer risk. They can also make weight loss more challenging.
Healthier alternatives to processed meat include:
- Baked fish
- Grilled chicken
- Nuts and seeds
11. Some Fruit Juices
Fruit juice sounds like a healthy choice, and sometimes it is, but it’s also high in sugar and calories. Some fruit juice brands contain very little fruit, while others include just as much sugar per serving as soda.
Fruit juice does not contain fiber like whole fruits. Drinking fruit in the form of juice or a smoothie does not provide the same satiety as whole fruit. Regarding fullness, our brains do not register the foods we drink as much as the foods we chew.
Healthier options include:
- Sliced apples
- Sparkling water
- Water with fruit
12. High-Calorie Coffee
High-calorie coffee drinks contain large amounts of sugar, fat, and calories without providing a feeling of fullness. Black coffee may aid weight loss because its caffeine temporarily boosts metabolism. However, when coffee is loaded with cream, flavored syrups, and sugar, it can contribute to weight gain.
Consuming foods and drinks with added sugar raises the risk of type 2 diabetes, obesity, heart disease, and liver disease. Healthier alternatives to high-calorie coffee include:
- Black coffee
- Cold brew coffee
- Tea
13. Alcoholic Beverages
Most alcoholic beverages are high in calories and carbohydrates. Consuming alcohol in moderation may not affect your weight. Moderation means one drink per day for people assigned female at birth and two drinks per day for people assigned male at birth. However, heavy drinking is associated with weight gain.
If you’d like to enjoy alcoholic beverages in moderation, consider having a glass of wine with dinner. Avoid mixed drinks with sugar additives.
14. Foods High in Added Sugar
Foods with added sugar include processed foods such as breakfast cereals, flavored yogurt, and store-bought granola. These foods are low in protein and fiber, so they do not fill you up. Eating a diet rich in foods with added sugar also raises the risk of chronic health conditions like type 2 diabetes, heart disease, and obesity.
Instead of packaged foods, try:
- Nuts and seeds
- Plain yogurt with berries
- Sliced fruit
15. Candied or Dried Fruits
Candied or dried fruits are high in sugar and calories. Dried fruit provides a calorie-dense, high-fructose snack that does not help you feel full. Because whole fruit is rich in water, you can eat less and feel satisfied.
An average-size fresh banana of about 100 grams contains 89 calories, while a 100 gram portion of dried banana chips contains 519 calories. Opt for fresh fruits like berries, apples, grapes, and clementines instead.
Other Factors that Can Influence Weight Loss
The foods you eat have a strong influence on weight and overall health. However, other factors affect your weight, such as:
- Exercise: Daily physical activity is linked to weight loss. Incorporate cardio exercise and strength training into your routine to support your weight loss efforts and overall health.
- Hydration: Staying hydrated supports metabolic health and weight loss. Aim for 8 glasses of water per day.
- Eating too little: Skipping breakfast and eating too little food throughout the day are linked with lower metabolism and increased weight gain. Give your body the fuel it needs to maintain a healthy weight.
- Sleep: People who do not get enough sleep are more likely to be overweight or have obesity. Practice good sleep hygiene by going to bed at the same time each night and unwinding without screens in the evenings.
- Stress: Chronic stress affects hormones and can lead to weight gain over time. Try focusing on managing stress with mindfulness, meditation, and therapy.
Other factors that affect weight are outside of our control, including:
- Sex: People assigned male at birth usually have a higher muscle mass than people assigned female. Muscle burns more calories than fat, making weight loss efforts more effective.
- Genetics: Race, ethnicity, and genes affect your risk of becoming overweight or obese.
- Age: After age 30, the body starts to lose muscle mass, and the metabolism slows down.
Summary
Many people on a weight loss journey focus on cutting calories from their diets. However, the foods and drinks you consume matter, too.
When setting a weight loss goal, focus on limiting or avoiding foods that are high in sugar and fat. This includes processed foods like sugary cereals or boxed cookies, fried foods, candy, pastries, white bread, and processed meat. Avoid high-calorie drinks (soda, energy drinks, and alcohol) that do not provide a feeling of fullness.
