While one bad meal – we’re talking fried, cheese-loaded foods – won’t transform your body, the best way to lose weight (and keep it off, too) is to maintain a healthy diet. You’ve heard it before, but soda, juice, and other store-bought beverages, along with junk food, are some of the biggest obstacles to maintaining a healthy diet, and losing weight. Also read: To lose weight fast and stay fit, follow these perfect diet plans that burn fat
Losing those extra kilos is not as easy as putting them on. It doesn’t matter if you have 5 or 15 kg to lose, there are certain foods you should avoid. Occasional indulgences are okay, but fried foods are something you should steer clear of if your are trying to maintain a healthy weight.
Ahead are 5 foods that make weight loss more difficult, and have other adverse health effects.
Junk food
Dr Kiran Soni, Head, Department of Nutrition and Health, Yatharth Hospital in Greater Noida advises her patients to be ‘mindful of their eating habits and to steer clear of specific items that can derail their weight loss efforts’. She says, “Avoid eating chips, cookies, and fast food. They’re often high in unhealthy fats and added sugars, which ultimately increase weight.”
Interestingly, a 2011 study found that potato chips may contribute to more weight gain per serving than any other food. Therefore, it’s best to enjoy these foods in moderation as part of a balanced diet.
Sugary drinks
Sugary beverages, like soda, are high in calories and added sugar. As per a 2022 study, they are strongly associated with weight gain and can negatively affect health, if consumed unchecked.
“These liquid calories add up fast and don’t satisfy hunger. Even fruit juices can be problematic due to their high sugar content,” Dr Kiran Soni said.
Fried foods
“French fries, fried chicken, and other greasy favourites are best avoided. They’re typically high in calories and unhealthy fats, and contribute to weight gain and other health issues,” she added.
Did you know that a 2016 study found that French fries and potato chips are not only very high in calories and fat, but consuming them is linked to weight gain and obesity?
White bread and pasta
These are refined and most often have a lot of added sugar. Interestingly, a 2014 study found that eating two slices (120 grams) of white bread per day was linked to a 40 percent greater risk of becoming overweight or obese.
Dr Kiran Soni said, “These refined carbs can cause rapid spikes in blood sugar. Opt for whole grain alternatives instead for weight loss.”
High-fat meats
“Fatty cuts of red meat and and fried meats are high in saturated fats and calories, making weight loss more difficult,” she added. Several studies have found a link between meat consumption and weight gain, but the results are mixed and it’s unclear if meat consumption is the sole cause.
One 2019 study found that high red meat intake was associated with an increased risk of weight gain.