Какие продукты нужно есть для похудения: Что есть, чтобы похудеть — список правильных продуктов для диеты

Что есть, чтобы похудеть? Список продуктов и пример меню по дням

С одной стороны, питание для похудения подразумевает контроль над съедаемыми калориями. С другой стороны, не все калории одинаковы. Роль играет не только энергетическая ценность продуктов (и даже не состав БЖУ), а то, как именно организм может использовать полученную энергию.

Если вы едите много быстрых углеводов, это провоцирует набор жира даже при соблюдении нормы калорий. Тогда как сложные углеводы, богатые минералами и клетчаткой, создают продолжительное насыщение и помогают худеть без чувства голода. Какие именно продукты нужно есть, чтобы нормализовать обмен веществ?

// Что нужно есть, чтобы похудеть?

Питание для похудения легко может быть разнообразным и вкусным — вовсе не нужно есть один лишь обезжиренный творог и отварные куриные грудки. Существует множество продуктов, которые можно употреблять в пищу, не опасаясь набора веса и негативного влияния на метаболизм.

Однако соблюдение диеты всегда начинается с максимального ограничения быстрых углеводов в питании. Сахар, выпечка, конфеты, а также картофель, макароны и белый рис есть однозначно нельзя — их придется заменить на несладкие фрукты, зеленые овощи, псевдозерновые и бобовые.

Наиболее простым решением для похудения будет ограничение рациона до списка базовых продуктов, которые можно есть — тогда как все остальные продукты исключаются. В конечном итоге, отказаться придется от снэков, фастфуда, полуфабрикатов и любой промышленной пищи с долгим сроком хранения.

// Что есть для похудения:

• зеленые овощи
• нежирное мясо
• правильные жиры
• сложные углеводы

// Читать дальше:

Нужно ли соблюдать диету?

Ключевая проблема набора веса — сформировавшиеся пищевые привычки и, в частности, любовь к сладкому. Но для того, чтобы похудеть, необходимо привыкнуть есть лишь натуральные продукты, источники клетчатки, витаминов и минералов — а не высококалорийную сладкую пищу.

Соблюдение диеты с подсчетом калорий может быть эффективно для похудения — однако считать калории ежедневно на протяжении всей жизни достаточно сложно. Намного проще изменить свое отношение к еде и есть исключительно то, что несет пользу для организма.

// Читать дальше:

Еда для похудения — список продуктов

Оговоримся, что размер порции всегда играет роль — каким бы полезным для похудения не был конкретный продукт питания, это вовсе не означает, что его можно есть в неограниченных количествах. Правило подразумевает и то, что небольшое количество цельнозернового хлеба не создадут вреда здоровью.

Значение имеет и уровень ежедневной физической активности — регулярные занятия спортом повышают потребности организма в энергии, позволяя есть больше. Плюс в том, что чем больше мышечная масса, тем проще избавляться от запасов жира.

// Читать дальше:

// Чтобы похудеть без подсчета калорий, ограничьте ваше питание до следующих продуктов:

1. Зеленые овощи

Прежде всего, польза овощей для похудения заключается в содержании клетчатки. Она не только формирует продолжительное чувство насыщения, но и улучшает работу кишечника, положительно влияя на уровень холестерина и понижая содержание глюкозы в крови.

// Продукты, богатые клетчаткой

2. Несладкие фрукты

Диетологи рекомендуют съедать не менее 1-2 фруктов в день — причем наиболее полезными для похудения будут фрукты с низким содержанием углеводов и пониженным гликемическим индексом. Вместо персиков и винограда лучше есть цитрусовые и различные ягоды.

// Фрукты с низким ГИ — список

3. Псевдозлаковые

Псевдозлаковые культуры — это гречка, киноа и просо. Внешне они похожи на злаковые (рис, пшеницу, рожь, перловку), однако в их составе не содержится глютен. В свою очередь, чем меньше глютена в продукте, тем меньше он разбухает в желудке — что учит есть меньше.

// Киноа — в чем польза?

4. Бобовые

К бобовым культурам относятся как сами бобы (включая соевые), так фасоль, чечевица и даже арахис. Они отличаются низкой калорийностью, высоким содержанием белка и отсутствием глютена. Кроме этого, бобовые содержат намного больше витаминов и минералов, чем обычные макароны.

// Чечевица — как правильно готовить?

5. Нежирное мясо

Мясо — важный источник незаменимых аминокислот, необходимых для правильного функционирования организма. Кроме этого, в мясе нет углеводов, а значит оно не повышает уровень сахара в крови — что важно для целого ряда жиросжигающих процессов.

// Мясо для стейка — как выбрать?

6. Куриное мясо и яйца

Куриная грудка — лидер по содержанию белка при минимальном количестве жира. Кроме этого, она отличается полным профилем аминокислот и наличием минералов. В частности, в ней есть витамин В6 и магний — эти нутриенты важны для энергетического обмена в организме.

// Куриная грудка — калорийность и БЖУ

7. Рыба

Самым полезным для похудения видом рыбы являются океанская семга или лосось — в них содержатся Омега-3 жирные кислоты. Напомним, что Омега-3 помогают бороться с микровоспалениями, а также нормализуют обмен веществ. Также можно есть речную рыбу — она является отличным источником белка.

 // Омега-3 — суточные нормы

8. Оливковое масло

Качество используемых для приготовления пищи жиров — один из наиболее важных в питании для похудения. В том числе, подсолнечное, кукурузное и соевое масла можно употреблять лишь в небольших количествах — предпочтение лучше отдавать оливковому маслу, маслу канолы и кокосовому.

// Можно ли жарить на оливковом масле?

9. Орехи

Орехи — источник полезных растительных жиров, витаминов и минералов. С другой стороны, орехи необходимо есть в небольших количествах, поскольку они являются высококалорийным продуктом — в сутки допустима лишь небольшая горсть. Лучше — в качестве перекуса между приемами пищи.

// Орехи макадамия — в чем польза?

Что есть, чтобы похудеть — меню по дням

Ниже представлен пример питания по дням, разработанный диетологами кампании “Баланс Вкуса”. Суммарная калорийность рациона — около 2000 ккал, соотношение БЖУ подобрано с целью похудения (при сочетании с нагрузками). Заказать данное меню вы можете по ссылке. Скидка в 10% при использовании промо кода “FITSEVEN”.

// День 1

Завтрак

• мюсли с йогуртом
• творожное суфле
• соус из смородины

Второй завтрак

Обед

• борщ с фасолью
• лимонная курица с горчицей
• булгур с овощами

Полдник

• кекс с грушей, курагой и миндалем
• напиток с имбирем и лимоном

Ужин

• моцарелла с томатами и базиликом
• оладьи из кабачков

// День 2

Завтрак

• омлет с овощами
• баклажанная икра
• хлебцы ржаные

Второй завтрак

• ананас
• запеченное яблоко

Обед

• цитрусовый микс с листьями салата
• чечевичный суп
• картофельная запеканка с протертым мясом

Полдник

• шарики из киноа
• творожный соус

Ужин

• лосось в соусе мисо
• кускус из цветной капусты

// День 3

Завтрак

• морс ванильная вишня
• каша овсяная с яблоками
• гранат

Второй завтрак

• салат из яблок с грецким орехом

Обед

• крем-суп из томатов
• говядина по-тайски
• томатное рагу с баклажаном

Полдник

• шоколадный брауни

Ужин

• палтус в ароматных травах
• печеные овощи с миндалем

Заказать данное меню вы можете в кампании “Баланс Вкуса” — скидка 10% при использовании промо кода “FITSEVEN”.

***

Для того, чтобы похудеть, рекомендуется есть как можно больше натуральных продуктов, полностью отказавшись от сахара, сладкого, фастфуда и готовой пищи с длительным сроком хранения. В конечном итоге, эффективность питания для похудения зависит от того, как долго вы его придерживаетесь.

В продолжение темы

90000 The 20 Most Weight-Loss-Friendly Foods on The Planet 90001 90002 Not all calories are created equal. 90003 90002 Different foods go through different metabolic pathways in your body. 90003 90002 They can have vastly different effects on your hunger, hormones and the number of calories you burn. 90003 90002 Here are the 20 most weight-loss-friendly foods on earth that are supported by science. 90003 90002 Once feared for being high in cholesterol, whole eggs have been making a comeback.90003 90002 Although a high intake of eggs raises the levels of «bad» LDL-cholesterol in some people, they are one of the best foods to eat if you need to lose weight. They are high in protein and fat, and are very satiating. (1, 2). 90003 90002 One study in 30 overweight women showed that eating eggs for breakfast, instead of bagels, increased feelings of fullness (satiety) and made participants eat less for the next 36 hours (3). 90003 90002 Another eight-week study found that eggs for breakfast increased weight loss on a calorie restricted diet, compared to bagels (4).90003 90002 Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie-restricted diet. Interestingly, almost all the nutrients are found in the yolks. 90003 90020 90021 Summary 90022 Eggs are very filling and nutrient-dense. Compared to refined carbs like bagels, eggs can suppress appetite later in the day and may even promote weight loss. 90023 90002 Leafy greens include kale, spinach, collards, swiss chards and a few others. 90003 90002 They have several properties that make them perfect for a weight loss diet, such as being low in calories and carbohydrates and loaded with fiber.90003 90002 Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall (5). 90003 90002 Leafy greens are also incredibly nutritious and very high in many vitamins, antioxidants and minerals, including calcium, which has been shown to aid fat burning in some studies (6). 90003 90020 90021 Summary 90022 Leafy greens are an excellent addition to your weight loss diet.Not only are they low in calories but also high in fiber that helps keep you feeling full. 90023 90002 Fatty fish like salmon is incredibly healthy and very satisfying, keeping you full for many hours with relatively few calories. 90003 90002 Salmon is loaded with high-quality protein, healthy fats and various important nutrients. 90003 90002 Fish — and seafood in general — may also supply a significant amount of iodine. 90003 90002 This nutrient is necessary for proper thyroid function, which is important to keep your metabolism running optimally (7).90003 90002 Studies show that a significant number of people do not fill their iodine needs (8). 90003 90002 Salmon is also loaded with omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease (9, 10). 90003 90002 Mackerel, trout, sardines, herring and other types of fatty fish are also excellent. 90003 90020 90021 Summary 90022 Salmon is high in both protein and omega-3 fatty acids, making it a good choice for a healthy weight loss diet.90023 90002 Cruciferous vegetables include broccoli, cauliflower, cabbage and Brussels sprouts. 90003 90002 Like other vegetables, they’re high in fiber and tend to be incredibly filling. 90003 90002 What’s more, these types of veggies generally contain decent amounts of protein. 90003 90002 They’re not nearly as high in protein as animal foods or legumes but still high compared to most vegetables. 90003 90002 A combination of protein, fiber and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight.90003 90002 They’re also highly nutritious and contain cancer-fighting substances (11). 90003 90020 90021 Summary 90022 Cruciferous vegetables are low in calories but high in fiber and nutrients. Adding them to your diet is not only an excellent weight loss strategy but may also improve your overall health. 90023 90002 Meat has been unfairly demonized. 90003 90002 It has been blamed for various health problems despite a lack of good evidence to back up these negative claims. 90003 90002 Though processed meat is unhealthy, studies show that unprocessed red meat does not raise the risk of heart disease or diabetes (12, 13).90003 90002 According to two big review studies, red meat has only a very weak correlation with cancer in men and no correlation at all in women (14, 15). 90003 90002 The truth is, meat is a weight-loss-friendly food because it’s high in protein. 90003 90002 Protein is by far the most filling nutrient, and eating a high-protein diet can make you burn up to 80-100 more calories per day (16, 17, 18). 90003 90002 Studies have shown that increasing your protein intake to 25-% of daily calories can cut cravings by 60%, reduce your desire for late-night snacking by half and cause weight loss of almost one pound (0.45 kg) per week (19, 20). 90003 90002 If you’re on a low-carb diet, feel free to eat fatty meats. However, if you’re on a moderate- to high-carbohydrate diet, choosing lean meats may be more appropriate. 90003 90020 90021 Summary 90022 Eating unprocessed lean meat is an excellent way to increase your protein intake. Replacing some of the carbs or fat in your diet with protein could make it easier for you to lose excess fat. 90023 90002 White potatoes seem to have fallen out of favor for some reason.90003 90002 However, they have several properties that make them a perfect food — both for weight loss and optimal health. 90003 90002 They contain an incredibly diverse range of nutrients — a little bit of almost everything you need. 90003 90002 There have even been accounts of people living on nothing but potatoes alone for extended periods of time. 90003 90002 They’re particularly high in potassium, a nutrient that most people do not get enough of and that plays an important role in blood pressure control.90003 90002 On a scale called the Satiety Index, which measures how filling different foods are, white, boiled potatoes scored the highest of all the foods tested (21). 90003 90002 What this means is that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods. 90003 90002 If you allow potatoes to cool for a while after boiling, they will form high amounts of resistant starch, a fiber-like substance that has been shown to have various health benefits, including weight loss (22).90003 90002 Sweet potatoes, turnips and other root vegetables are also excellent. 90003 90020 90021 Summary 90022 Boiled potatoes are among the most filling foods. They’re particularly good at reducing your appetite, potentially suppressing your food intake later in the day. 90023 90002 Tuna is another low-calorie, high-protein food. 90003 90002 It’s lean fish, meaning it’s low in fat. 90003 90002 Tuna is popular among bodybuilders and fitness models who’re on a cut, as it’s a great way to increase protein intake while keeping total calories and fat low.90003 90002 If you’re trying to emphasize protein intake, make sure to choose tuna canned in water, not oil. 90003 90020 90021 Summary 90022 Tuna is an excellent, lean source of high-quality protein. Replacing other macronutrients, such as carbs or fat, with protein is an effective weight loss strategy on a calorie-restricted diet. 90023 90002 Some beans and other legumes can be beneficial for weight loss. 90003 90002 This includes lentils, black beans, kidney beans and some others. 90003 90002 These foods tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety.90003 90002 They also tend to contain some resistant starch. 90003 90002 The main problem is that a lot of people have difficulties tolerating legumes. For this reason, it’s important to prepare them properly. 90003 90020 90021 Summary 90022 Beans and legumes are a good addition to your weight loss diet. They’re both high in protein and fiber, contributing to feelings of fullness and a lower calorie intake. 90023 90002 As mentioned above, meals and diets with a low energy density tend to make people eat fewer calories.90003 90002 Most foods with a low energy density are those that contain lots of water, such as vegetables and fruits. 90003 90002 But you can also just add water to your food, making a soup. 90003 90002 Some studies have shown that eating the exact same food turned into a soup rather than as solid food, makes people feel more satiated and eat significantly fewer calories (23, 24). 90003 90002 Just make sure not to add too much fat to your soup, such as cream or coconut milk, as this can significantly increase its calorie content.90003 90020 90021 Summary 90022 Soups can be an effective part of a weight loss diet. Their high water content makes them very filling. However, try to avoid creamy or oily soups. 90023 90002 Dairy products tend to be high in protein. 90003 90002 One of the best ones is cottage cheese, which — calorie for calorie — is mostly protein with very few carbs and little fat. 90003 90002 Eating cottage cheese is a great way to boost your protein intake. It’s also very satiating, making you feel full with a relatively low number of calories.90003 90002 Dairy products are also high in calcium, which may aid fat burning (25). 90003 90002 Other low-fat, high-protein dairy products include Greek yogurt and skyr. 90003 90020 90021 Summary 90022 Eating lean dairy products, such as cottage cheese, is one of the best ways to get more protein without significantly increasing your calorie intake. 90023 90002 Avocados are a unique fruit. 90003 90002 While most fruits are high in carbs, avocados are loaded with healthy fats. 90003 90002 They’re particularly high in monounsaturated oleic acid, the same type of fat found in olive oil.90003 90002 Despite being mostly fat, avocados also contain a lot of water and fiber, making them less energy-dense than you may think. 90003 90002 What’s more, they’re a perfect addition to vegetable salads, as studies show that their fat content can increase carotenoid antioxidant absorption from the vegetables 2.6- to 15-fold (25). 90003 90002 They also contain many important nutrients, including fiber and potassium. 90003 90020 90021 Summary 90022 Avocados are a good example of a healthy fat source you can include in your diet while trying to lose weight.Just make sure to keep your intake moderate. 90023 90002 Apple cider vinegar is incredibly popular in the natural health community. 90003 90002 It’s often used in condiments like dressings or vinaigrettes, and some people even dilute it in water and drink it. 90003 90002 Several human-based studies suggest that apple cider vinegar can be useful for weight loss. 90003 90002 Taking vinegar at the same time as a high-carb meal can increase feelings of fullness and make people eat 200-275 fewer calories for the rest of the day (26, 27).90003 90002 One 12-week study in obese individuals also showed that 15 or 30 ml of vinegar per day caused weight loss of 2.6-3.7 pounds, or 1.2-1.7 kilograms (28). 90003 90002 Vinegar has also been shown to reduce blood sugar spikes after meals, which may have various beneficial health effects in the long term (29, 30). 90003 90002 You can find multiple varieties of apple cider vinegar on Amazon. 90003 90020 90021 Summary 90022 Adding apple cider vinegar to your vegetable salad may help curb your appetite, potentially leading to greater weight loss.90023 90002 Despite being high in fat, nuts are not as fattening as you would expect. 90003 90002 They’re an excellent snack, containing balanced amounts of protein, fiber and healthy fats. 90003 90002 Studies have shown that eating nuts can improve metabolic health and even promote weight loss (31, 32). 90003 90002 What’s more, population studies have shown that people who eat nuts tend to be healthier and leaner than those who do not (33). 90003 90002 Just make sure not to go overboard, as they’re still fairly high in calories.If you tend to binge and eat massive amounts of nuts, it may be best to avoid them. 90003 90020 90021 Summary 90022 Nuts can make a healthy addition to an effective weight loss diet when consumed in moderation. 90023 90002 Though cereal grains have received a bad reputation in recent years, some types are definitely healthy. 90003 90002 This includes some whole grains that are loaded with fiber and contain a decent amount of protein. 90003 90002 Notable examples include oats, brown rice and quinoa.90003 90002 Oats are loaded with beta-glucans, soluble fibers that have been shown to increase satiety and improve metabolic health (34, 35). 90003 90002 Both brown and white rice can contain significant amounts of resistant starch, particularly if cooked and then allowed to cool afterward (36). 90003 90002 Keep in mind that refined grains are not a healthy choice, and sometimes foods that have «whole grains» on the label are highly processed junk foods that are both harmful and fattening. 90003 90002 If you’re on a very low-carb diet, you’ll want to avoid grains, as they’re high in carbs.90003 90002 But there’s otherwise nothing wrong with eating whole grains if you can tolerate them. 90003 90020 90021 Summary 90022 You should avoid refined grains if you’re trying to lose weight. Choose whole grains instead — they’re much higher in fiber and other nutrients. 90023 90002 Eating chili peppers may be useful on a weight loss diet. 90003 90002 They contain capsaicin, a substance which has been shown to reduce appetite and increase fat burning in some studies (37, 38, 39). 90003 90002 This substance is even sold in supplement form and a common ingredient in many commercial weight loss supplements.90003 90002 One study showed that eating 1 gram of red chili pepper reduced appetite and increased fat burning in people who did not regularly eat peppers (40). 90003 90002 However, there was no effect in people who were accustomed to eating spicy food, indicating that a certain level of tolerance can build up (40). 90003 90020 90021 Summary 90022 Eating spicy foods that contain chili peppers may reduce your appetite temporarily and even increase fat burning. However, tolerance seems to build up in those who eat chili regularly.90023 90002 Most health experts agree that fruit is healthy. 90003 90002 Numerous population studies have shown that people who eat the most fruit (and vegetables) tend to be healthier than people who do not (41, 42). 90003 90002 Of course, correlation does not equal causation, so these studies do not prove anything. However, fruits do have properties that make them weight-loss-friendly. 90003 90002 Even though they contain natural sugar, they have a low energy density and take a while to chew.Plus, their fiber content helps prevent sugar from being released too quickly into your bloodstream. 90003 90002 The only people who may want to avoid or minimize fruit are those on a very low-carb, ketogenic diet or have an intolerance. 90003 90002 For most fruits can be an effective and delicious addition to a weight loss diet. 90003 90020 90021 Summary 90022 Though fruits contain some sugar, you can easily include them on a weight loss diet. They’re high in fiber, antioxidants and various nutrients that slow the rise of blood sugar after meals.90023 90002 One fruit that deserves to be highlighted is grapefruit. Its effects on weight control have been studied directly. 90003 90002 In a 12-week study in 91 obese individuals, eating half a fresh grapefruit before meals led to weight loss of 3.5 pounds (1.6 kg) (43). 90003 90002 The grapefruit group also had reduced insulin resistance, a metabolic abnormality that is implicated in various chronic diseases. 90003 90002 Therefore, eating half a grapefruit about half an hour before some of your daily meals may help you feel more satiated and eat fewer overall calories.90003 90020 90021 Summary 90022 Studies indicate that grapefruit may suppress appetite and reduce calorie intake when eaten before meals. It’s worth a try if you’re want to lose weight. 90023 90002 Chia seeds are among the most nutritious foods on the planet. 90003 90002 They contain 12 grams of carbohydrates per ounce (28 grams), which is pretty high, but 11 of these grams are fiber. 90003 90002 This makes chia seeds a low-carb-friendly food and one of the best sources of fiber in the world (44).90003 90002 Because of its high fiber content, chia seeds can absorb up to 11-12 times their weight in water, turning gel-like and expanding in your stomach (45). 90003 90002 Though some studies have shown that chia seeds can help reduce appetite, they did not find a statistically significant effect on weight loss (46, 47). 90003 90002 However, given their nutrient composition, it makes sense that chia seeds could be a useful part of your weight loss diet. 90003 90020 90021 Summary 90022 Chia seeds are very high in fiber, which fills you up and reduces appetite.For this reason, they can be useful on a weight loss diet. 90023 90002 Not all fats are created equal. 90003 90002 Coconut oil is high in fatty acids of a medium length, called medium-chain triglycerides (MCTs). 90003 90002 These fatty acids have been shown to boost satiety better than other fats and increase the number of calories burned (48, 49). 90003 90002 What’s more, two studies — one in women and the other in men — showed that coconut oil reduced amounts of belly fat (50, 51). 90003 90002 Of course, coconut oil still contains calories, so adding it on top of what you’re already eating is a bad idea.90003 90002 It’s not about adding coconut oil to your diet but about replacing some of your other cooking fats with coconut oil. 90003 90002 However, studies show that coconut oil is less satiating than MCT oil — a supplement that contains much higher numbers of medium-chain triglycerides (52). 90003 90002 Extra virgin olive oil is worth mentioning here, as it’s probably one of the healthiest fats on the planet. 90003 90020 90021 Summary 90022 Coconut oil contains medium-chain triglycerides (MCTs) that may increase satiety after meals.MCT oil supplements are even more effective. 90023 90002 Yogurt is another excellent dairy food. 90003 90002 Certain types of yogurt contain probiotic bacteria that can improve the function of your gut. 90003 90002 Having a healthy gut may help protect against inflammation and leptin resistance, which is one of the main hormonal drivers of obesity. 90003 90002 Make sure to choose yogurt with live, active cultures, as other types of yogurt contain virtually no probiotics. 90003 90002 Also, consider choosing full-fat yogurt.Studies show that full-fat dairy — but not low-fat — is associated with a reduced risk of obesity and type 2 diabetes over time (53). 90003 90002 Low-fat yogurt is usually loaded with sugar, so it’s best to avoid it. 90003 90020 90021 Summary 90022 Probiotic yogurt can increase your digestive health. Consider adding it to your weight loss diet but make sure to avoid products that contain added sugar. 90023 90002 It’s easy to find healthy foods to include on a weight loss diet. 90003 90002 These are mainly whole foods like fish, lean meat, vegetables, fruit, nuts, seeds and legumes.90003 90002 Several processed foods, such as probiotic yogurt, extra-virgin olive oil and oatmeal are also excellent choices. 90003 90002 Along with moderation and regular exercise, eating these nutritious foods should pave your way to success and a healthier life. 90003.90000 11 Foods to Avoid When Trying to Lose Weight 90001 90002 The foods you eat can have a major effect on your weight. 90003 90002 Some foods, like full-fat yogurt, coconut oil and eggs, help with weight loss (1, 2, 3). 90003 90002 Other foods, especially processed and refined products, can make you gain weight. 90003 90002 Here are 11 foods to avoid when you’re trying to lose weight. 90003 90002 Whole potatoes are healthy and filling, but french fries and potato chips are not. They are very high in calories, and it’s easy to eat way too many of them.90003 90002 In observational studies, consuming French fries and potato chips has been linked to weight gain (4, 5). 90003 90002 One study even found that potato chips may contribute to more weight gain per serving than any other food (5). 90003 90002 What’s more, baked, roasted or fried potatoes may contain cancer-causing substances called acrylamides. Therefore, it’s best to eat plain, boiled potatoes (6, 7). 90003 90018 90019 Summary 90020 French fries and potato chips are unhealthy and fattening.On the other hand, whole, boiled potatoes are very healthy and help fill you up. 90021 90002 Sugar-sweetened beverages, like soda, are one of the unhealthiest foods on the planet. 90003 90002 They are strongly associated with weight gain and can have disastrous health effects when consumed in excess (8, 9, 10, 11). 90003 90002 Even though sugary drinks contain a lot of calories, your brain does not register them like solid food (12). 90003 90002 Liquid sugar calories do not make you feel full, and you will not eat less food to compensate.Instead, you end up adding these calories on top of your normal intake. 90003 90002 If you are serious about losing weight, consider giving up sugary drinks 90019 completely 90020. 90003 90018 90019 Summary 90020 Sugary drinks can negatively affect your weight and general health. If weight loss is your goal, then giving up soda and similar drinks may have a big impact. 90021 90002 White bread is highly refined and often contains a lot of added sugar. 90003 90002 It is high on the glycemic index and can spike your blood sugar levels (13).90003 90002 One study of 9,267 people found that eating two slices (120 grams) of white bread per day was linked to a 40% greater risk of weight gain and obesity (14). 90003 90002 Fortunately, there are many healthy alternatives to conventional wheat bread. One is Ezekiel bread, which is probably the healthiest bread on the market. 90003 90002 However, keep in mind that all wheat breads do contain gluten. Some other options include oopsie bread, cornbread and almond flour bread. 90003 90018 90019 Summary 90020 White bread is made from very fine flour, and can spike your blood sugar levels and lead to overeating.However, there are many other types of bread you can eat. 90021 90002 Candy bars are extremely unhealthy. They pack a lot of added sugar, added oils and refined flour into a small package. 90003 90002 Candy bars are high in calories and low in nutrients. An average-sized candy bar covered in chocolate can contain around 200-300 calories, and extra-large bars may contain even more (15). 90003 90002 Unfortunately, you can find candy bars everywhere. They are even strategically placed in stores in order to tempt consumers into buying them impulsively.90003 90002 If you are craving a snack, eat a piece of fruit or a handful of nuts instead. 90003 90018 90019 Summary 90020 Candy bars consist of unhealthy ingredients like sugar, refined flour and added oils. They are high in calories, but not very filling. 90021 90002 Most fruit juices you find at the supermarket have very little in common with whole fruit. 90003 90002 Fruit juices are highly processed and loaded with sugar. 90003 90002 In fact, they can contain just as much sugar and calories as soda, if not more (16).90003 90002 Also, fruit juice usually has no fiber and does not require chewing. 90003 90002 This means that a glass of orange juice will not have the same effects on fullness as an orange, making it easy to consume large quantities in a short amount of time (17). 90003 90002 Stay away from fruit juice and eat whole fruit instead. 90003 90018 90019 Summary 90020 Fruit juice is high in calories and added sugar, but usually contains no fiber. It is best to stick to whole fruit. 90021 90002 Pastries, cookies and cakes are packed with unhealthy ingredients like added sugar and refined flour.90003 90002 They may also contain artificial trans fats, which are very harmful and linked to many diseases (18). 90003 90002 Pastries, cookies and cakes are not very satisfying, and you will likely become hungry very quickly after eating these high-calorie, low-nutrient foods. 90003 90002 If you’re craving something sweet, reach for a piece of dark chocolate instead. 90003 90018 90019 Summary 90020 Pastries, cookies and cakes often contain large amounts of added sugar, refined flour and sometimes trans fat.These foods are high in calories but not very filling. 90021 90002 Alcohol provides more calories than carbs and protein, or about 7 calories per gram. 90003 90002 However, the evidence for alcohol and weight gain is not clear (19). 90003 90002 Drinking alcohol in moderation seems to be fine and is actually linked to reduced weight gain. Heavy drinking, on the other hand, is associated with increased weight gain (20, 21). 90003 90002 The type of alcohol also matters. Beer can cause weight gain, but drinking wine in moderation may actually be beneficial (19, 22).90003 90018 90019 Summary 90020 If you are trying to lose weight, you may want to consider cutting back on alcohol or skipping it altogether. Wine in small amounts seems to be fine. 90021 90002 Ice cream is incredibly delicious, but very unhealthy. It is high in calories, and most types are loaded with sugar. 90003 90002 A small portion of ice cream is fine every now and then, but the problem is that it’s very easy to consume massive amounts in one sitting. 90003 90002 Consider making your own ice cream, using less sugar and healthier ingredients like full-fat yogurt and fruit.90003 90002 Also, serve yourself a small portion and put the ice cream away so that you will not end up eating too much. 90003 90018 90019 Summary 90020 Store-bought ice cream is high in sugar, and homemade ice cream is a better alternative. Remember to be mindful of portions, as it’s very easy to eat too much ice cream. 90021 90002 Pizza is a very popular fast food. However, commercially made pizzas also happen to be very unhealthy. 90003 90002 They’re extremely high in calories and often contain unhealthy ingredients like highly refined flour and processed meat.90003 90002 If you want to enjoy a slice of pizza, try making one at home using healthier ingredients. Homemade pizza sauce is also healthier, since supermarket varieties can contain lots of sugar. 90003 90002 Another option is to look for a pizza place that makes healthier pizzas. 90003 90018 90019 Summary 90020 Commercial pizzas are often made from highly refined and processed ingredients. A homemade pizza with healthier ingredients is a much better option. 90021 90002 Coffee contains several biologically active substances, most importantly caffeine.90003 90002 These chemicals can boost your metabolism and increase fat burning, at least in the short term (23, 24). 90003 90002 However, the negative effects of adding unhealthy ingredients like artificial cream and sugar outweigh these positive effects. 90003 90002 High-calorie coffee drinks are actually no better than soda. They’re loaded with empty calories that can equal a whole meal. 90003 90002 If you like coffee, it’s best to stick to plain, black coffee when trying to lose weight. Adding a little cream or milk is fine too.Just avoid adding sugar, high-calorie creamers and other unhealthy ingredients. 90003 90018 90019 Summary 90020 Plain, black coffee can be very healthy and help you burn fat. However, high-calorie coffee drinks that contain artificial ingredients are very unhealthy and fattening. 90021 90002 Added sugar is probably the worst thing in the modern diet. Excess amounts have been linked to some of the most serious diseases in the world today (25, 26, 27). 90003 90002 Foods high in added sugar usually provide tons of empty calories, but are not very filling.90003 90002 Examples of foods that may contain massive amounts of added sugar include sugary breakfast cereals, granola bars and low-fat, flavored yogurt. 90003 90002 You should be especially careful when selecting «low-fat» or «fat-free» foods, as manufacturers often add lots of sugar to make up for the flavor that’s lost when the fat is removed. 90003 90002 Here are 15 «health foods» that are really just junk foods in disguise. 90003 90018 90019 Summary 90020 Added sugar is one of the unhealthiest ingredients in the modern diet.Many products, such as low-fat and fat-free foods, seem healthy but are loaded with sugar. 90021 90002 The worst foods for weight loss are highly processed junk foods. These foods are typically loaded with added sugar, refined wheat and / or added fats. 90003 90002 If you’re not sure if a food is healthy or unhealthy, read the label. However, watch out for the different names for sugar and misleading health claims. 90003 90002 Also, remember to consider the serving sizes. Some healthy foods, like nuts, dried fruit and cheese, are high in calories, and it can be very easy to eat too much.90003 90002 You can also practice mindful eating, in which you pay close attention to each bite, chew your foods slowly, and monitor your fullness. This technique can help moderate your food intake. 90003.90000 What to stop eating and why 90001 90002 One way to lose weight is to eat a more healthful diet. Knowing which foods to avoid and which to eat can help a person reach or maintain their ideal weight. 90003 90002 In general, when trying to lose weight, it is best to reduce or avoid foods that are calorie dense. However, the number of calories in a food is not the only factor to consider. 90003 90002 For example, low-calorie foods that lack nutrients such as fiber and protein can still leave a person feeling hungry and unsatisfied, which can make it harder to resist snacking.90003 90002 In this article, we discuss 14 different types of food to avoid eating when trying to lose weight. 90003 90002 Many beverages, such as sodas, sports drinks, and fruit juices, are very high in added sugars but often low in other nutrients. Consuming these beverages adds calories to the diet but does not help a person feel full. 90003 90002 The 2015-2020 Dietary Guidelines for Americans recommend that people limit calories from added sugars to no more than 10 percent of their total daily intake, which is around 12 teaspoons for a 2,000-calorie diet.90003 90002 These Dietary Guidelines also state that the average person in the United States consumes around 17 teaspoons of added sugar a day. Almost half of this sugar comes from drinks, including sweetened teas and coffees. 90003 90002 A 2015 study found an association between consuming sugar-sweetened beverages and excess weight gain in children and adolescents. 90003 90002 Baked foods, such as cookies, pastries, and many premade desserts, are often very high in added sugars, including fructose.90003 90002 A 2015 study found that participants who ingested fructose experienced greater hunger and desire for food than those who ingested glucose, another type of sugar. 90003 90002 Many baked foods also contain trans fats. The results of a 2016 study in mice suggest that a diet high in trans fats may increase the risk of obesity. 90003 90002 According to the Food and Drug Administration (FDA), partially hydrogenated oils (PHOs) are the primary source of trans fats in processed foods. The FDA also state that «removing PHOs from processed foods could prevent thousands of heart attacks and deaths each year.»90003 90002 Fried foods, including French fries, are generally high in calories, salt, and unhealthful fats. 90003 90002 Many restaurants cook their fries in a deep fryer to give them a crispy texture, but this cooking method adds a significant amount of fat and calories. Despite this, because they lack fiber and protein, French fries do not help a person feel full for very long. 90003 90002 A 2017 study investigated the consumption of fried potatoes in 4,440 people aged between 45 and 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 frequently. They also found that the consumption of unfried potatoes did not increase the risk of death. 90003 90002 When eating out, people looking to lose weight should select a salad, fresh fruit, or a pickle as a side instead of fries. 90003 90002 Hamburgers from restaurants, especially fast-food establishments, are often high in fat and calories.90003 90002 A 14-year study from 2013 investigated the consumption of restaurant foods in 19,479 young African-American women. The researchers reported that participants who ate restaurant burgers at least twice a week had a higher risk of obesity than those who ate them on fewer than five occasions per year. 90003 90002 Lean, ground beef can be part of a healthful diet if a person cooks it at home without added fats or oils. An occasional homemade burger can be a good source of protein, iron, and some B vitamins.90003 90002 When trying to lose weight, it is best to avoid hamburgers and fried foods when eating out. More healthful alternatives can include grilled chicken, fish, or salads with grilled meat. 90003 Share on PinterestReplacing potato chips with healthful alternatives, such as toasted nuts, can help prevent weight gain. 90002 Crackers and chips are often high in calories and may also contain added fats, salts, and sugar. 90003 90002 Crackers and chips are types of processed food. A 2015 study in Brazil found a positive correlation between the consumption of «ultra-processed foods» and obesity.90003 90002 More healthful snacking options include raw carrots or celery with hummus or a small portion of toasted nuts with no added salt or sugar. 90003 90002 White pasta or bread that people make using refined wheat flour is typically high in calories and carbohydrates but low in fiber, protein, and other nutrients. 90003 90002 Whole-grain varieties of pasta and bread are readily available. These generally contain more fiber and nutrients than white varieties, which can make them more filling and healthful.90003 90002 The ingredients label should list a whole-grain flour as the main type of flour. Some examples include whole-wheat flour, brown rice flour, and whole-rye flour. 90003 90002 White rice is very low in fat but also contains minimal fiber and protein. 90003 90002 A 2016 study in Iran identified a link between white rice consumption and obesity in female adolescents. White rice also has a high glycemic index, which means that it can cause a spike in a person’s blood sugar levels after they eat it.90003 90002 Brown rice, quinoa, and cauliflower rice are healthful alternatives to white rice. These options are richer in dietary fiber, which can help a person feel fuller for longer. 90003 90002 Although energy and granola bars are often rich in fiber and protein, they can sometimes contain as much sugar as a candy bar. 90003 90002 More healthful snack options include: 90003 90064 90065 sliced ​​apple with peanut butter 90066 90065 mixed nuts 90066 90065 Greek yogurt with berries 90066 90065 a hard-boiled egg 90066 90073 90002 Fresh fruits contain fiber and beneficial nutrients and are generally low in calories.Dried fruits, however, can be more calorie dense. 90003 90002 As they contain much less water, dried fruits are a concentrated source of fructose. As a result, gram for gram, dried fruit contains more calories and sugar than fresh fruit. 90003 90002 However, dried fruits still contain fiber and nutrients, making them a better sweet snack option than cookies or candies. 90003 90002 People who are trying to lose weight can still enjoy dried fruits in moderation, but it is important to check that they do not contain added sugar.Some «candied» or «sweetened» dried fruits may contain as much sugar as a candy bar. 90003 90002 Many people consider yogurt to be a healthful food for weight loss. Greek yogurt, in particular, contains protein, and the bacterial cultures in yogurt may aid digestion. However, with so many different types of yogurt available, it is important to read the nutrition labels. 90003 90002 It is best to avoid sugar- or honey-sweetened yogurts. Fat-free yogurts are especially likely to contain added sugars.90003 90002 Look for Greek yogurt without added sugar and sprinkle fresh berries on the top for flavor. 90003 90002 Ice cream is a high-sugar, high-calorie dessert that offers very little protein and no fiber. It is also easy to exceed the recommended portion size of ice cream, which is usually half a cup. 90003 90002 Consider frozen fruit for an alternative cold and sweet treat. Or, blend Greek yogurt with fresh fruit and freeze the mixture in popsicle molds for a homemade frozen treat. 90003 90002 Processed meat includes meat that manufacturers have either: 90003 90064 90065 dried 90066 90065 smoked 90066 90065 fermented 90066 90065 canned 90066 90065 otherwise processed and preserved 90066 90073 90002 Examples of processed meats include bacon, jerky, hot dogs, salami, and ham.These types of meat are often high in salt and low in nutrients. They also tend to be calorie-dense compared with lean protein sources, such as poultry, fish, and beans. 90003 90002 The International Agency for Research on Cancer (IARC) class processed meat as a carcinogen, which means that it can cause cancer. 90003 90002 Alcoholic beverages are calorie dense and generally high in sugar, but they contain little or no protein and fiber. According to the National Institute on Alcohol Abuse and Alcoholism: 90003 90064 90065 a regular 12-ounce (oz) beer contains about 153 calories 90066 90065 a light 12-oz beer contains approximately 103 calories 90066 90065 a 5-oz glass of red wine contains close to 125 calories 90066 90065 a 1.5-oz glass of an 80-proof distilled spirit contains an average of 97 calories 90066 90073 90002 People who are trying to lose weight can still enjoy the occasional alcoholic beverage if they wish. However, it is best to drink alcohol in moderation. The 2015-2020 Dietary Guidelines for Americans recommend no more than one alcoholic drink per day for females and a maximum of two per day for males. 90003 90002 Candy bars are generally unhealthful due to their high calorie, sugar, and fat content.90003 90002 However, a person trying to lose weight can still enjoy chocolate in moderation. It is usually best to choose one or two small pieces of dark chocolate with a minimum of 70 percent cocoa. Dark chocolate typically contains less sugar than milk or white chocolate varieties. 90003 90002 When trying to lose weight or maintain a healthful weight, it is important to choose the right foods and to avoid those that are calorie-dense but low in fiber, protein, and other healthful nutrients. 90003 90002 People who are unable to achieve a healthful weight through diet and exercise may wish to consider speaking to a doctor or dietician.90003.90000 List of healthy snacks for weight loss 90001 90002 Trying to lose weight does not mean that a person has to give up all snacks. Certain snack foods, such as almonds and hummus, can help a person reach their weight loss goals. Contrary to popular belief, when a person tries to lose weight, they do not have to avoid eating or only eat at meal times. 90003 90002 Some studies suggest that people are more likely to maintain their weight loss if they have a healthful eating pattern. 90003 90002 According to the American Heart Association (AHA), skipping food to lose weight generally backfires because it sets a person up to overeat.90003 90002 However, when a person satisfies their hunger with healthful snacks, they are much less likely to want to eat unhealthful foods or go over their calorie limit. 90003 90002 Some foods are better for weight loss than others. 90003 90002 In general, foods that are high in fiber or protein tend to be more filling. This means a person will feel satiated faster and may eat less at each snack time or meal. 90003 90002 Other considerations are finding foods that are low in calories but high in volume or density.The more space a food takes up in the stomach, the more full a person may feel. Again, this helps a person eat less with each snack. 90003 90002 People may also want to consider foods that help with metabolism and energy. Higher energy can help a person burn more calories, and a better metabolism can help a person more efficiently process the food they eat. 90003 90002 People looking to lose weight should avoid foods that contain large amounts of: 90003 90002 Unprocessed foods are good choices because many processed snacks contain high levels of sugar, salt, or both.Snacking between meals can help with weight loss. Snacking on healthful options can help prevent someone from overeating as well as provide vitamins, fiber, and protein. 90003 90002 The following are some of the best snacks for weight loss. 90003 90002 Hummus is a traditional Mediterranean dish that people make from pureed chickpeas. Due to its growing popularity, there are often several flavor options for premade hummus dips available in stores. People can also make hummus at home. 90003 90002 According to a 2016 study, hummus offers many potential benefits.Hummus provides a good source of protein and fiber, both of which can help a person feel fuller faster. 90003 90002 When people eat hummus with vegetables, they are getting the benefit of hummus as well as any additional nutrients from the vegetables. 90003 90002 Celery is a low-calorie vegetable. According to the United States Department of Agriculture (USDA), two large celery stalks count as 1 cup of vegetables of the 2.5 cups necessary per day for a 2,000-calorie diet. 90003 90002 Celery is primarily water, which can help a person feel full.Dipping celery in a nut butter, such as peanut or almond butter, can provide the benefits of healthful fats and protein as well. 90003 90002 Apples and peanut butter is a good diet-friendly snack. 90003 90002 People can get creative with their fruit and nut butter combinations if they desire. According to the USDA, one medium apple provides 20 percent of a person’s dietary fiber, and 1 of the 2 recommended cups of fruit each day. 90003 90002 Dipping an apple slice in peanut or another nut butter also adds protein and good fat to a person’s snack.90003 90002 Low-fat cheese products offer many nutrients and lower fat counts than regular cheese. 90003 90002 Some of the benefits include: 90003 90044 90045 source of protein 90046 90045 source of calcium 90046 90045 source of other vitamins and minerals 90046 90051 90002 Low-fat cheese also contains fewer calories than full-fat cheese. 90003 90002 Nuts can be a very healthful and filling snack. 90003 90002 Nuts provide protein and good fats. However, those looking to limit their salt intake should check the label to make sure there is no added salt.Also, a person should avoid nuts cooked with flavors, since the flavors often contain sugar or salt. 90003 90002 People should look for raw or dry-roasted nuts instead. Nuts are relatively high in calories, so a person should only eat a small amount per snack. 90003 90002 Eggs are an excellent source of protein. In past years, however, many people thought that eggs were not healthful due to concerns about cholesterol. 90003 90002 However, more recent research suggests that eggs do not raise cholesterol levels and contain many essential nutrients.90003 90002 Greek yogurt is high in protein and calcium and low in fat and calories. A person can safely add fresh fruit or nuts to Greek yogurt to improve its taste and add nutritional value. 90003 90002 The best Greek yogurt for weight loss is the plain variety. Greek yogurts with flavoring will often contain extra sugar, which is not good for weight loss. 90003 90002 Edamame is a legume that a person can eat as a snack. Similar to other legumes, edamame is a source of fiber and protein. 90003 90002 It is also high in potassium, iron, and magnesium.When people eat it between meals, edamame can help a person feel fuller while also providing some essential nutrients. 90003 90002 Popcorn is a popular snack food in the U.S. It often gets a bad reputation due to the additional sugar, fat, or salt that people put on it. 90003 90002 Air-popped popcorn does not contain these extra ingredients. Plain popcorn is a low-calorie whole grain that offers plenty of filling fiber. 90003 90002 The most effective way to add healthful snacks to the diet is to keep a stock of them in easy reach.90003 90002 For example, a person could prepare a week’s worth of snacks at the beginning of the week. Once prepared, the person can then portion out the snack into individual serving sizes. 90003 90002 For instance, a person can prepare hummus in one large batch at the start of the week by pureeing chickpeas with olive oil, tahini, and seasonings in a food processor. 90003 90002 After preparation, they can put the hummus into small containers and accompany each container with a preportioned bag of carrot sticks.90003 90002 Those who lack time to prepare their own snacks can look for snack-sized portions sold in grocery stores. Many products come prepacked in snack sizes. 90003 90002 People looking for premade, preportioned snacks should be aware that they are often more expensive. They will also need to look out for added sugars, salt, and fat. 90003 90002 Eating healthful snacks can play an important role in helping a person lose and manage weight. 90003 90002 People should look for snacks that are low in sugar, fat, and salt.They should also seek snacks high in nutrients such as fiber and protein. 90003 90002 Beans, nuts, and raw vegetables and fruits are often good choices that will help a person feel fuller and provide necessary nutrients. 90003.