Trying to lose weight can be tough, even when you’re doing everything right. A 2025 study in Nature Medicine found a big difference. People who ate whole foods lost twice as much weight as those who ate processed foods, even if the foods had the same calories.what to eat what not to eat to lose weightWhat Does a Spine Specialist Do? Roles, Treatments, and What to Expect
At Liv Hospital, we know losing weight is more than just counting calories. It’s about knowing which foods can stop you from reaching your goals. In this guide, we’ll show you the top 15 foods to avoid while losing weight. This will help you make better food choices.
Key Takeaways
- Minimizing ultra-processed foods is key for losing weight.
- Eating whole foods can help you lose weight twice as fast.
- Knowing which foods to avoid is important for losing weight.
- Choosing the right foods is essential for managing weight.
- Getting rid of high-calorie, low-nutrient foods is vital.
The Science Behind Food Choices and Weight Loss
Knowing how food choices affect weight loss is key. Making smart food choices helps manage weight and boosts health.
Recent studies show food quality matters for weight control. A study in Nature Medicine in 2025 found that eating whole foods helps with weight loss.
The 2025 Nature Medicine Study on Processed Foods
The 2025 Nature Medicine study reveals the impact of processed foods on weight. It found that eating lots of processed foods makes losing weight harder. In contrast, whole, minimally processed foods aid in weight loss.
Key findings from the study include:
- A strong link between processed foods and weight gain.
- Those who ate whole foods lost more weight.
- Food quality is more important than just counting calories.
Why Food Quality Matters Beyond Calories
Calorie counting is common in weight loss talks. But, food quality is just as important. Foods like fruits and veggies, which are low in calories but high in nutrients, aid in weight loss and health.
On the flip side, foods like sugary snacks and processed meats, which are high in calories but low in nutrients, can slow down weight loss. It’s not just about avoiding certain foods. It’s about making choices that support our health goals.
For example, can you lose weight eating bread? It depends on the bread type. Whole grain bread is better than white bread because it’s higher in fiber and nutrients.
Understanding these details helps us make better food choices. This supports our weight loss goals and overall health.
Understanding Ultra-Processed Foods and Weight Gain
Ultra-processed foods play a big role in weight gain. They are common in many diets worldwide but harm our health.
It’s key to know what ultra-processed foods are and how they affect our diet. Ultra-processed foods are made from many ingredients, mostly from factories. They have added flavors, colors, and preservatives to taste better and last longer.
Definition and Classification of Ultra-Processed Foods
These foods are full of unhealthy fats, sugars, and salt. They include packaged snacks, sugary drinks, and ready-to-eat meals. The NOVA classification system sorts foods by how much they’re processed.
NOVA says ultra-processed foods are different because they have many additives. Potato chips, for example, have lots of salt, oil, and flavor enhancers, even though they’re made from potatoes.
How Processing Affects Nutritional Value
Food processing can change its nutritional value a lot. Ultra-processed foods often lose good nutrients and gain unhealthy ones. For example, refining whole grains removes fiber and nutrients, leaving behind calories that can lead to weight gain.
“The more processing a food undergoes, the more it loses its natural nutrients and the more it gains in unhealthy additives.”
Ultra-processed foods are also very tasty, which can lead to eating too much. This makes it hard to stop at just one serving. Eating these foods often can make it hard to lose weight and can lead to weight gain.
To manage weight, it’s important to watch what we eat. We should limit ultra-processed foods. Knowing how processing affects food helps us make better choices and avoid weight gain.
Refined Carbohydrates: The Weight Loss Saboteurs
Refined carbohydrates are a big problem for those trying to lose weight. They are found in many processed foods. These carbs can quickly raise blood sugar, causing harm to our bodies.
We often eat refined carbs like white bread, bagels, white rice, and pasta. While they taste good, they harm our weight loss goals.
1. White Bread and Bagels
White bread and bagels come from refined flour without fiber or nutrients. Eating them quickly raises blood sugar, then drops it, making us feel hungry and tired. The question of can you eat bread and lose weight is often asked, but the answer is no for white bread.
2. White Rice and Pasta
White rice and pasta are also refined carbs without important nutrients. They are quickly broken down, raising blood sugar fast. This can stop weight loss and even cause weight gain. It’s important to know how these foods affect our health.
The Blood Sugar Connection
The blood sugar connection is key to understanding refined carbs’ impact on weight loss. Eating refined carbs raises blood sugar, which triggers insulin. This can lead to fat storage, making it hard to lose weight.
Food | Glycemic Index | Impact on Weight Loss |
White Bread | 70-80 | Negative |
White Rice | 60-70 | Negative |
Pasta | 40-60 | Negative |
Knowing how refined carbs affect us helps us make better food choices. By picking whole, nutrient-rich foods over refined carbs, we support our weight loss and health.
Sugar-Loaded Foods and Beverages to Eliminate
When trying to lose weight, it’s key to cut out foods and drinks high in sugar. Too much sugar can cause health problems like obesity, type 2 diabetes, and heart disease. We’ll look at common sugar sources in our diets and how to avoid them.
Sugary Sodas and Energy Drinks
Sugary sodas and energy drinks are big sugar culprits. A single soda can have up to 40 grams of sugar, more than we should have in a day. These drinks can make us gain weight and cause health issues.
Key statistics on sugary sodas and energy drinks:
Drink Type | Sugar Content (grams) | Daily Recommended Intake (%) |
Soda (12 oz can) | 39 | 195% |
Energy Drink (16 oz) | 54 | 270% |
Candy and Chocolate Bars
Candy and chocolate bars are also big sugar offenders. They often have lots of added sugars, unhealthy fats, and calories. For example, a milk chocolate bar can have up to 30 grams of sugar.
“The average American consumes 27 pounds of candy per year, much of it in the form of chocolate bars and other sugary treats.”
It’s important to remember that candy servings are often small, making it easy to eat too much. Reading labels and watching portion sizes helps manage sugar intake from these sources.
Hidden Sugar Sources to Watch For
There are also hidden sugars in foods that seem healthy. Flavored yogurts, granola, and some bread products can have a lot of added sugars. Always check food labels to find these hidden sugars.
Examples of hidden sugar sources:
- Flavored yogurts
- Granola and snack bars
- Bread and baked goods
- Sauces and condiments
By knowing where these sugars hide and making smart choices, we can cut down on sugar intake. It’s not just about avoiding obvious sugary foods but also being careful with less obvious ones.
Processed Snack Foods That Derail Weight Loss
When trying to lose weight, it’s important to watch what snacks we eat. Processed snacks are bad because they have lots of calories but not much good stuff.
5. Potato Chips and Fried Snacks
Potato chips and fried snacks have a lot of calories and unhealthy fats. Eating them often can make us gain weight and harm our health.
A small bag of potato chips has about 170 calories, mostly from fat. They also have a lot of salt, which can cause bloating and heart problems.
6. Crackers and Pretzels
Crackers and pretzels can also stop us from losing weight. They seem okay, but many are made from refined flour and have lots of empty calories.
We often eat too much of these snacks, which makes things worse. It’s key to know how much we’re eating and choose whole grain options instead.
The Empty Calorie Problem
Processed snacks have a big problem: they’re full of empty calories. These calories give us energy but don’t have important nutrients like vitamins, minerals, and fiber.
Snack Food | Calories per Serving | Nutritional Value |
Potato Chips | 170 | Low in nutrients, high in fat |
Crackers | 130 | Low in fiber, high in refined carbs |
Pretzels | 110 | Low in nutrients, high in salt |
To lose weight, we need to eat foods that are full of nutrients and avoid snacks with empty calories. Making smart choices helps us stick to our weight loss plan.
Fast Food and Takeout Items to Avoid
Trying to lose weight means watching what you eat, including fast food and takeout. These are convenient but often packed with calories, fat, and sodium. They can slow down your weight loss.
Burgers and Fried Chicken
Burgers and fried chicken are high in calories and fat. A fast-food burger can have 300 to over 1,000 calories, depending on toppings. Fried chicken is also bad, with one serving over 500 calories.
Pizza and High-Calorie Sandwiches
Pizza and high-calorie sandwiches are bad for weight loss. A pizza slice can have 200 to 400 calories. It’s easy to eat more than one. High-calorie sandwiches, with processed meats and cheeses, are also high in calories and sodium.
Healthier Alternatives When Eating Out
It’s good to limit fast food and takeout but there are better choices. Many restaurants offer grilled chicken or fish, salads, and vegetable dishes. These are lower in calories and higher in nutrients. Choosing baked or grilled over fried can help a lot.
Unhealthy Option | Healthier Alternative | Calorie Reduction |
Fried Chicken | Grilled Chicken | 300-500 calories |
Large Burger | Grilled Chicken Sandwich | 400-600 calories |
Pizza with extra cheese | Pizza with vegetables | 200-300 calories |
By choosing healthier options, we can reach our weight loss goals. It’s not about cutting out fast food and takeout completely. It’s about making smart choices for our health and wellbeing.
What to Eat What Not to Eat to Lose Weight: Protein Sources
Protein is key for losing weight, but picking the right sources is important. You should choose proteins that are high in protein but low in bad fats and additives.
Processed Meats (Hot Dogs and Bacon)
Processed meats like hot dogs and bacon are bad for weight loss. They are high in sodium and unhealthy fats. Regularly eating these can cause weight gain and health problems. For example, a hot dog has up to 500 mg of sodium, and bacon is full of saturated fats.
Fried and Breaded Meats
Fried and breaded meats, like fried chicken and breaded cutlets, can also stop weight loss. The breading and frying add extra calories, bad fats, and sodium. Choosing baked or grilled options can cut down on calories.
Better Protein Choices for Weight Loss
So, what proteins are good for losing weight? Here are some:
Protein Source | Nutritional Benefits |
Grilled Chicken Breast | High in protein, low in fat |
Salmon | Rich in omega-3 fatty acids, high-quality protein |
Legumes (lentils, chickpeas) | High in fiber, protein, and various vitamins and minerals |
Tofu | High in protein, versatile, and low in calories |
These proteins are great for losing weight and are good for your health too.
Dairy Products That Can Hinder Weight Loss
Dairy products are often seen as healthy, but some can slow down weight loss. They are full of nutrients like calcium, protein, and vitamins. Yet, some types have a lot of calories, sugar, and saturated fat, which can stop weight loss.
To make good food choices, knowing which dairy products might slow down weight loss is key. Let’s look at some common dairy products that can get in the way of losing weight.
Flavored Yogurts with Added Sugar
Flavored yogurts, specially those with added sugar, can block weight loss. Many flavored yogurts have as much sugar as a soda. This adds empty calories and can mess with your blood sugar and insulin.
To enjoy yogurt and keep losing weight, choose plain, unflavored, and unsweetened yogurts. You can add your own fruit or a little honey to control sugar.
Ice Cream and Frozen Desserts
Ice cream and frozen desserts are full of calories, sugar, and saturated fat. They are treats that can really slow down weight loss. A single serving of ice cream can have 100 to 300 calories, and it’s easy to eat more than that.
If you can’t resist ice cream, try healthier options like frozen yogurt or banana “ice cream” made by blending frozen bananas. These choices can satisfy your sweet tooth without ruining your weight loss plans.
Full-Fat Cheese and Cream
Full-fat cheese and cream are not just high in calories but also in saturated fats. They can affect heart health and weight. While they can be part of a healthy diet, eating them in moderation is important.
To cut down on calories, switch to lower-fat cheese and use cream sparingly. You can also try plant-based alternatives to cream and cheese. These are often lower in calories and saturated fats.
In summary, dairy products can be good for you, but being careful about what and how much you eat is key for weight loss. By picking lower-calorie, less processed dairy options, you can enjoy dairy’s benefits while reaching your weight loss goals.
Beverages and Condiments High in Calories
Beverages and condiments can add a lot of hidden calories. These calories can make it hard to lose weight. It’s not just about what we eat, but also what we drink and the condiments we use.
Fruit Juices and Sweetened Coffee Drinks
Fruit juices and sweetened coffee drinks have a lot of calories. Fruit juices are full of natural sugars and lack fiber. Sweetened coffee drinks have added syrups and creams, making them even higher in calories.
A single serving of fruit juice can have up to 150 calories. Sweetened coffee drinks can have over 400 calories.
Mayonnaise, Ketchup, and Creamy Dressings
Condiments like mayonnaise, ketchup, and creamy dressings add flavor but are high in calories. Mayonnaise is full of fats, and ketchup has added sugars. Creamy dressings have both fats and sugars, making them calorie-dense.
Condiment | Calories per Tablespoon |
Mayonnaise | 94 |
Ketchup | 15 |
Creamy Dressing | 73 |
Low-Calorie Alternatives
There are low-calorie options for these high-calorie items. For drinks, unsweetened tea or black coffee can cut down on calories. For condiments, herbs and spices or low-fat versions can help.
Some low-calorie alternatives include:
- Unsweetened almond milk or tea instead of fruit juices
- Black coffee instead of sweetened coffee drinks
- Low-fat mayonnaise or mustard instead of regular mayonnaise
- Homemade vinaigrettes with vinegar and olive oil instead of creamy dressings
By choosing these alternatives, we can lower our calorie intake. This helps support our weight loss goals.
Conclusion: Creating a Sustainable Weight Loss Diet
To lose weight and keep it off, we need a diet that’s full of whole, nutritious foods. Knowing what to eat and what to avoid is key to a successful weight loss journey.
A good weight loss diet means staying away from bad foods. These include ultra-processed foods, refined carbs, and sugary drinks. Cutting down on these can boost our health and help us lose weight.
It’s important to think about our food choices every day. Foods like processed meats, full-fat dairy, and high-calorie sauces can slow down our weight loss. Making smart choices helps us eat better.
Adding more whole foods to our diet and avoiding bad ones leads to a balanced eating plan. This not only helps us lose weight but also improves our overall health.
FAQ
Can you lose weight and eat bread?
Yes, you can lose weight and eat bread. But, choose whole grain bread and eat it in small amounts. Refined white bread can stop weight loss because it has a high glycemic index and is low in nutrients.
Do chips make you fat?
Potato chips are full of calories, fat, and sodium. Eating too many can make you gain weight. But, eating them in small amounts is better. Try baked or air-popped chips instead.
Does bread make you gain weight?
Bread itself doesn’t make you gain weight. But, eating a lot of refined white bread can because it has a lot of carbs and not much fiber. Whole grain bread, eaten in small amounts, can help with weight loss.
What foods should you avoid when trying to lose weight?
Avoid ultra-processed foods, refined carbs, sugary foods, processed snacks, and high-calorie condiments. Stick to whole foods like fruits, veggies, lean proteins, and whole grains.
Are potato chips fattening?
Yes, potato chips are high in calories, fat, and sodium. They can be fattening. It’s better to eat them in small amounts or choose healthier options.
What not to eat on a diet?
Avoid foods with added sugars, refined carbs, and unhealthy fats. This includes sugary drinks, processed snacks, fast food, and high-calorie condiments. Eat whole, nutrient-rich foods instead.
Can bread be part of a weight loss diet?
Yes, whole grain bread can be part of a weight loss diet if eaten in small amounts. Choose bread that’s high in fiber and nutrients, and watch your portion sizes.
What to avoid when wanting to lose weight?
Avoid ultra-processed foods, sugary drinks, refined carbs, and high-calorie snacks. Focus on a balanced diet and regular exercise for sustainable weight loss.
What are the best protein sources for weight loss?
Lean proteins like poultry, fish, tofu, and legumes are great for weight loss. Avoid processed meats and fried proteins, which are high in unhealthy fats and sodium.
How can I make healthier choices when eating out?
Choose grilled or baked proteins, veggies, and whole grains when eating out. Avoid fried foods, high-calorie sauces, and large portions. Pick restaurants with healthy options and watch your calorie intake.
References
Government Health Resource. Evidence-Based Medical Guidance. Retrieved from https://www.ucl.ac.uk/news/2025/aug/less-processed-diet-may-be-more-beneficial-weight-loss
