17 Foods to Avoid and What to Eat to Promote Weight Loss

To lose weight, you have to be conscious of what you eat.

Research suggests that eating food that is rich in protein like eggs and yogurts can promote weight loss (1) (2) (3).

On the other hand, dining on processed and refined food can hurt your weight loss efforts.

Bear in mind that not all low-calorie food is a great addition to a weight loss diet.

Eating low-calorie foods that are low in fiber and protein may leave you hungry and unsatisfied. This, in turn, may make you more likely snack on unhealthy food to curb your hunger.

Read on to find out about 17 foods you should avoid if you want to lose weight, and some healthy food you should eat to promote weight loss.  

1. Fruit juice 

Many people add fruit juice to their weight loss diet because they feel that they are the same as regular fruits.

But that is far from the truth because they are loaded with sugar and contain no fiber.

Talking about sugar, research has shown that the amount of sugar in most fruit juice is close to the amount found in high-calorie drinks like soda (4).

Unlike real fruits that are rich in fibers that can fill you up, most fruit juice on the market has very little or no fiber. This, thus, will make it easier for you to consume large quantities of it in a relatively short time (5).

Take away: Take a moderate amount of fruit juice or remove them from your diet, as they have very high sugar content. Eat whole fruits instead.

2. Ice cream

Truth be told, ice cream is very delicious and comes in different mouthwatering flavors.

But anyone serious about weight loss would avoid them as they are loaded with sugar and have high-calorie content.

Of course, consuming small portions of ice cream every now and then may not derail you from your weight loss goal. But be careful so that you don’t get carried away and consume massive amounts of it.

If you can, make your own ice cream with less sugar and add ingredients like fruit and yogurt.

To prevent yourself from bingeing on ice cream, serve a small portion of it, and put the rest away.

 Take away: Stay away from store-bought Ice cream, as they are high in sugar and calories. Even if homemade ice cream is a better alternative, take small portions of it.

3. Potato chips 

Whole potatoes are great, as they are rich in fiber and a few other nutrients your body needs.

Potato chips, on the other hand, isn’t a great food choice for anyone looking to lose weight, as they are high in calories. Also, it is easy to eat a ton of them without realizing it.

Several studies have shown that eating potato chips and French fries can make one gain weight (6) (7).

Besides making you gain weight, eating baked, fried, or roasted potatoes can increase the risk of you developing severe health conditions like cancer.

Studies have shown that fried or roasted potato products can contain a cancer-causing substance known as acrylamides (8).

To get the most out of potatoes, you have to eat it plain.

Take away: French fries and potato chips are high in calories and contain a cancer-causing substance. Boiled potatoes are healthy and offer a lot of health benefits.

4. White bread 

Anyone looking to lose weight should avoid white bread, as they are highly refined and are loaded with sugar.

Because white bread is high on the glycemic index, consuming them may increase your blood sugar level (9).

An extensive study that was carried out a while back shows that eating as little as 2 slices of white bread a day can increase the risk of weight gain and obesity by 40% (10).

If you are really into bread and want to add it to your diet, then opt for wheat bread, Oopsie bread, or Ezekiel bread, as they are lower in sugar.

Take away: White bread is high in sugar and can make your gain weight. Wheat, Ezekiel, and Oopsie bread, are better options, as they are lower in sugar.

5. Sugary drinks 

Sugary beverages like soda are very unhealthy, as they are high in calories and sugar.

When consumed in excess they can cause weight gain and other serious health conditions (11) (12) (13) (14).

As previously mentioned, sugary drinks are high in calories, but they won’t make you feel full and satisfied. The reason for this is that our brain doesn’t register liquid calories the way it does solid calories (15).

To achieve your weight loss goal, you have to cut out sugary beverages from your diet.

Take away: Consuming sugary drinks will hurt your weight loss effort and increase the risk of you developing some health conditions. Even if sugary drinks are high in calories, they won’t make your feel full.

6. Cakes and Cookies

Cakes and cookies are made from unhealthy ingredients like refined flour and sugar, which can make you fat.

People who eat them regularly have a high risk of developing serious health conditions, as they contain a dangerous type of fat (Trans Fats) (16).

Because cookies and cakes aren’t very satisfying, you are likely to become hungry shortly after eating them.

A piece of dark chocolate is a great alternative to cakes, cookies, and other pastries, as it is low in sugar and offers a lot of health benefits.

Take away: Cakes and cookies are loaded with sugar, refined flour, and Trans fat. Even though they are high in calories, they aren’t very filling.

7. High-calorie coffee 

Most people start their day with a cup of coffee because it is refreshing and delicious.

Apart from waking you up and getting your ready to crush your day, coffee can also boost your metabolism and help you lose weight (17) (18).

However, when you add unhealthy ingredients like artificial cream, it becomes fattening.

Note that high-calorie coffee drinks are just as bad as soda.

To get the most out of coffee, drink it plain. Of course, you can add a small amount of milk to make it taste better. Just avoid creamers and sugar.

Take away: Plain coffee offers a lot of health benefits. High-calorie coffee, on the other hand, is fattening and may prevent you from losing weight.  

8. Pizza 

Pizza is a popular fast food eaten by many around the world. Since it tastes great, many people eat large quantities of it.

Just like other commercial fast food, pizzas are very unhealthy.

Because they are high in calories and made from unhealthy ingredients like refined processed meat, they can hurt your weight loss efforts.

If you really love pizza, then you should consider making it on your own with healthier ingredients. Don’t forget to make your own pizza sauces, as most of the ones found in the market are packed with sugar.

Take away: Commercial pizzas are unhealthy. Eating them regularly will make you gain weight.

9. Candy Bars 

To lose weight, you have to cut out candy bars from your diet.

Each piece of candy you see at the supermarket is loaded with sugar and other unhealthy ingredients.

Studies have shown that candy bars offer very little or no nutrients. Also, they are high in calories. A small candy bar covered with chocolate contains up to 80 calories (19)

The next time you crave a candy bar, eat a piece of fruit.

Take way: Candy bars are made from unhealthy ingredients like refined flour and sugar. To promote weight loss, you have to cut out candy bars from your diet, as they are high in calories and offer very little or no health benefits.

10. Some alcoholic beverages (Beer) 

The number of calories in alcohol surpasses the amount found in protein and carbs. But that doesn’t mean it is bad.

In fact, a few studies have shown that drinking a moderate amount of alcohol can encourage weight loss and improve our health (20). However, consuming large quantities of it can lead to weight gain (21).

Bear in mind that not every type of alcohol is good. Beer, for example, is linked to weight gain. 

Wine, on the other hand, can improve your heart health (22) (23).

Take away: If you want to see the result of your hard work at the gym, you have to cut out or reduce the amount of alcohol you consume. Remember that not all types of alcohol are good. So pick wisely.

11. Hamburgers 

Commercial hamburgers are high in calories and fat.

A study conducted in 2013 that involved 19,479 participants shows that eating commercial burgers twice weekly can lead to obesity (24).

Since commercial burgers are fattening, you should avoid them completely.

On rare occasions, you can make your own burger at home using lean beef, veggies, and other healthy ingredients.

To achieve your weight loss goal, you have to cut out commercial burgers from your diet and opt for healthier alternatives like grilled chicken.

Take away: Studies have shown that eating commercial hamburgers can lead to obesity. Even low fat homemade burgers should be eaten sparingly.

12. French Fries 

Just like most fried food, French fries are high in calories and unhealthy fats.

Most restaurants prepare their fries using deep fryers to make it crispy and crunchy. The problem with this cooking method is that it adds a huge amount of calories and fat to it.

Because French fries lack important nutrients like protein and fiber, it won’t fill you up even if you eat a lot of it.

According to one study conducted in 2017 that involved 4,440 people, eating French fries and fried potatoes can increase the risk of premature death (25).

This goes to show that fries not only make one gain weight, but can also increase the risk of certain health conditions that can lead to premature death.

When eating out, pick fresh fruit instead of French fries.

Take away: French fries are low in protein, fiber, and other essential nutrients. Eating it regularly can increase the risk of premature death.  

13. White rice 

The fact that white rice is low in fat doesn’t make it a great weight-loss food.

Since it lacks important nutrients like protein and fiber, eating it may hurt your weight loss efforts.

According to a 2016 study conducted in Iran, eating white rice can lead to obesity (26).

Just like white bread, white rice has a high glycemic index. This means it can increase your blood sugar level.

Ditch white rice and opt for healthier alternatives like quinoa, brown rice, and cauliflower rice, as they are loaded with dietary fiber that can make you feel fuller.

Take away: Eating white rice can make you gain weight and spike your blood sugar level. Healthier alternatives like cauliflower rice and brown rice are rich in fiber and a few other nutrients that our body needs.

14. Processed meat 

Any meat that manufacturers have smoked, canned, fermented, dried, or preserved in any other way is considered as processed meat.

he problem with processed meats like ham, jerky, salami, bacon, and hot dogs is that they are high in sodium and calories and low in nutrients, especially when compared to other protein sources like fish and beans.

The IARC (international agency for research on cancer) has labeled processed meat as a carcinogen. This means that they can cause cancer.

Take away: Processed meats are high in calories and salt. Eating it regularly may increase the risk of one developing cancer.

15. Sweetened yogurt

Yogurt is generally considered by many as a healthy food that can encourage weight loss.

What they may not know is that not all yogurts are great.

Greek yogurt, for example, can improve your gut health, aid digestion, and help you lose weight. Sweetened yogurt, on the other hand, is packed with sugar and can prevent you from reaping the reward of your hard work.

Before buying any yogurt at the supermarket, first, check its nutrition label to see the number of calories they contain.

Add berries and nuts to your yogurt to make it more delicious and healthy.

Take away: Sweetened yogurts are fattening and can prevent you from losing weight. Opt for low-fat Greek Yogurt instead.

16. Dried fruit

Fresh fruits are a great addition to any weight loss diet as they are rich in fiber and low in calories.

While there is nothing really bad with dried fruits, anyone looking to lose weight should eat them moderately.

Because they contain less water, fiber, and sugar, they are high in calories.

Note that some sweetened dried fruits may contain just as much sugar like those found in a candy bar.

Take away: Dried fruits are high in calories, low in fiber, and water. Sweetened dried fruit is just as bad as a candy bar, as it contains lots of sugar.

17. Granola Bars

Granted, granola bars are rich in fiber and protein, but they are not a great weight-loss food.

The obvious reason for this is that they are very sugary. In fact, some granola bars on the market are just as sugary as candy bars.

Instead of snacking on granola bars, eat mixed nuts, sliced apple, and Greek Yogurt.

Take away: Most granola bars on the market are very sugary. Eating even a small amount of it isn’t really a good idea as they are high in calories.

Now that you know some food you need to avoid to promote weight loss, we are now going to be looking at some food that promotes weight loss.

9 foods that should be in any weight loss diet

1. Whole eggs 

Eggs are a great weight-loss food rich in protein and good fat (27) (28).

Besides being a great weight-loss food, eggs are very satiating. A study that was conducted not too long ago backs this up.

The participants of the study, who were obese women, ate eggs for breakfast. They felt fuller and satisfied afterward and didn’t feel like snacking on anything else (29).

Even though whole eggs are great, you shouldn’t overeat them.

Take away: Eggs are rich in protein and good fat. Overeating it may raise your LDL cholesterol.

2. Salmon 

A fatty fish that is loaded with good fat, protein, and a few other nutrients our body needs.

Salmon is also packed with omega 3 fatty acids, which can help address some of the health issues associated with metabolic disease and obesity (30) (31).

Just like other seafood, salmon is rich in iodine, a nutrient that promotes proper thyroid function, which keeps our metabolism running.

Take away: Salmon is a perfect weight-loss food, as it is rich in high-quality protein, iodine, and omega 3 fatty acid. Eating it regularly can improve our thyroid function.  

3. Lean beef and chicken 

Do you know that eating lean beef and chicken breast can help you lose weight?

Studies have shown that a high protein diet can make your body burn up to 100 calories daily (32) (33) (34).

Since chicken breast and lean beef are rich in protein, eating them may help promote weight loss.

Take away: Adding rich protein sources like lean beef and chicken to your diet can help you lose weight quicker. Since they are very filling, you won’t feel hungry shortly after eating them.

4. Tuna 

Tuna is a popular weight-loss food

Because it is rich in protein and low in fat and calories, it is part of the diet of fitness models and bodybuilders.

Tuna is labeled as a lean fish by nutritionists because it has very little fat.

Take away: Tuna is a great source of protein. Unlike other seafood, it is low in fat.  

5. Cottage cheese 

Cottage cheese is a dairy product that is high in protein and low in carbs and fat.

Just like other dairy products, it is high in calcium, which can promote fat burn (35).

Eating cottage cheese will not only boost your protein intake but will also make you feel fuller and satisfied.

Take away: Cottage cheese is rich in calcium and protein and low in fat and calories. Eating it will make you feel fuller.

6. Avocados 

Unlike other fruits that are high in carbs, avocadoes are rich in important nutrients like potassium and healthy fats.

According to this study, adding avocado to vegetable salads can increase the rate our bodies absorb carotenoid antioxidants from vegetables by 15 folds.  

Avocado is also rich in fiber and monounsaturated oleic acid.

Take away: Avocados are packed with healthy fat, potassium, and other nutrients our body needs. Even though it is a healthy fat source, you shouldn’t overeat it.

7. Nuts 

Although nuts are high in fat, they aren’t as fattening as you probably think.

Because they are rich in protein, healthy fats, and fiber, you can snack on them without fear of gaining weight.

Studies have shown that eating nuts can promote weight loss and improve our metabolic function (36) (37).

According to a population study that was conducted a while back, eating nuts can make one leaner and healthier (38).

Even though nuts are great, you shouldn’t overeat them, as they are high in calories.

Take away: Nuts are loaded in fiber, protein, and healthy fats. When eaten in moderation, nuts can promote weight loss.

8. Leafy greens  

Leafy greens like spinach, kale, and a few others, are a rich source of fiber. Since they are low in calories, you can eat a lot of them without the fear of gaining weight.

They are also rich in antioxidants, vitamins, minerals, and calcium, which can help burn fat, as can be seen in this study.

Take away: Leafy greens are rich in fiber and low in carbs and calories. Eating a few portions of it daily can help you lose weight.

9. Cruciferous vegetables 

Cruciferous vegetables like cabbage, broccoli, and Brussels sprouts are high in fiber.

What’s more, they contain protein and can promote weight loss.

Besides helping you promote weight loss, cruciferous veggies can prevent cancer. Studies have shown that they contain cancer-fighting substances (39) (40) (41).

Take away: Cruciferous vegetables are rich in fiber and nutrients and low in fat. Adding them to your diet will not only help you lose weight but also improve your overall health.

The bottom line on food to avoid and what to eat to promote weight loss

To achieve your weight loss goal, you have to cut out highly processed food from your diet. These foods are usually loaded with sugar, refined flour, and unhealthy fat.

A great way to determine if a food is healthy or unhealthy is by reading its label. Bear in mind that some unhealthy ingredients like sugar have different names.

Remember that overeating healthy food like yogurt and nuts can hurt your weight loss efforts and even make you gain weight.

To prevent yourself from overeating, chew your food slowly, and practice mindful eating.