Home » Fitness » 10 Foods To Avoid To Lose Weight

10 Foods To Avoid To Lose Weight


A great way to lose weight and improve your health is to cut out unhealthy and processed foods from your diet, especially those that are high in empty calories, bad fats, and sugar.

Healthy foods high in fiber and protein will fill you up and prevent you from making unhealthy decisions, but unhealthy foods high in calories and carbohydrates may cause weight gain.

Because ultra-processed foods are loaded with refined carbohydrates, added sugars, and fat that appeal to the human palate, people often overeat when they consume them.

These foods tend to make people eat more, which could hasten weight gain and have other negative effects on health.

The majority of these foods also frequently lack important nutrients like fiber, protein, minerals, vitamins, and other micronutrients.

In this article, we will be discussing what foods to avoid if you’re trying to lose weight.

foods to avoid to lose weight

Foods To Avoid To Lose Weight

  1. High Added Sugar Foods

    High-added sugar foods may provide you with more sugar and carbohydrates than you need.

    If you already have high blood sugar, this could have an immediate[1] impact on your sugar levels and cause you to put on weight.

    Some foods with a lot of sugar also have a high glycemic index. If you consume a lot of added sugar, you may be more likely to overeat throughout the day.

    Try to substitute some of those empty calories with whole foods to feel fuller faster, avoid overeating, and possibly lose weight.

  2. Baked Foods

    Your efforts to lose weight may be hampered by the high calorie and added sugar content of baked goods like cupcakes, cookies, pastries, muffins, pizza, and a variety of desserts.

    Trans-fat content is also high in the majority of baked goods. Consuming foods high in trans fat increases your risk of developing[2] type 2 diabetes, heart disease, high cholesterol, and other cardiovascular diseases as well as weight gain.

    Additionally, due to their lack of fiber, protein, and other nutrients, these foods have no nutritional value.

  3. White Pasta

    White pasta is thought to be bad for weight loss because[3] it is highly processed, contains a lot of starch and carbohydrates, has a high glycemic index, and has little nutritional value.

    White pasta is deficient in fiber, key minerals, and harmful carbohydrates. You eat more calories because it doesn’t keep you satisfied for as long, which prevents weight loss. White pasta is not healthy for diabetics either.

  4. Fried Foods

    The amount of weight gain that may result from eating chips and fried meals is enormous.

    Even if you follow a workout plan, eating chips and other fried foods will make it nearly impossible to lose weight.

    Regular fried food consumption[4] might also result in obesity. These foods will undo any weight loss efforts you make because they contain such enormous calories.

    Fried foods like potato chips and other fried foods not only contribute to weight gain but also health issues like hypertension and are very low in vitamins and minerals.

  5. Shakes And Smoothies

    Smoothies and shakes with a lot of added sugar are highly processed calorie-dense foods. In actuality, they have the same number of calories and sugar as soda.

    High-calorie smoothies and shakes are frequently not the best options for weight loss. Additionally, compared[5] to calories in solid form, calories in liquid form have less satiety, or the ability to curb hunger.

    You can instead go for shakes and smoothies made with fresh fruits and vegetables.

  6. Alcohol

    Alcohol has more calories than other foods, with 8 calories per gram compared to 4 for protein, 4 for carbohydrates, and 9 for fat.

    Alcohol use is just one of several things that can cause unnecessary[6] weight gain. People who are overweight or obese and drink more alcohol than is advised may find it difficult to lose weight.

    It appears that alcohol may affect certain hormones linked to satiety and that it may increase cravings.

    If you consume a lot of alcohol, the only way to lose weight is to give up drinking altogether.

  7. Cooking Oils

    Cooking oil like sunflower[7] oil, vegetable oil, and peanut oil can work against your attempts to lose weight. These cooking oils have a lot of calories and are very bad for your heart.

    Olive oil, canola oil, coconut oil, and avocado oil are preferable choices. These types of oil have an extremely high heat point, making them excellent for cooking and beneficial for weight loss.

  8. Candies

    You might get a fast energy boost from candy bars. However, that spike is exactly the problem because consuming[8] a lot of sugar at once is a major contributor to inflammation, which then leads to weight gain.

    If you often consume candy, you might not be getting enough of the healthy nutrients. Regular candy bar consumption can be harmful to your health.

    You can consume excessive amounts of unhealthy substances, such as fats and sugars, from candy. If you want to satisfy your sweet tooth instead, try eating naturally sweet fruits or a small number of dried fruits.

  9. Ice Cream

    Since ice cream contains a lot of refined carbs, eating too many of them might lead to belly fat deposition.

    When consumed in excess, ice cream may leave little room in the stomach[9] for other wholesome foods, which are unhealthy.

    Ice cream contains a lot of fat and sugar, which increases its calorie count and can lead to weight gain.

    Up to 1000 calories can be found in ice cream, which is more than half of some people’s daily requirement. That implies that ice cream consumption regularly may cause significant weight gain.

  10. Burger

    Burgers contain fats, sugar, and a lot of salt, which makes you feel full for a while but deprives your body of any minerals, vitamins, calcium, or protein.

    Burgers lower your immunity, increasing your risk of various illnesses and contributing to weight gain.

    Burgers can also take the place of healthier foods in your diet, and choosing them over dishes that are higher in nutrients[10] can lower the overall quality of your diet.

    You’ll have a huge spike in glucose after eating a burger. As a result, insulin is released, which causes you to become hungry again shortly after.

    Your likelihood of gaining weight will increase significantly if you keep eating burgers very frequently.


It is better to stay away from foods that are high in calories when trying to reduce weight. It takes a long time and consistent effort to gradually lose weight.

In addition, cutting out unhealthy and high-calorie foods is not the only approach to losing weight. Both your food and workout regimen play a role in weight loss.

The majority of us struggle to lose weight because we eat the wrong things. There are other factors to take into account besides a food’s calorie content.

A diet deficient in fiber and protein, for example, can make a person feel ravenous, which encourages overeating and weight gain.

Try to lead a healthy lifestyle, eat healthy food, exercise regularly, and avoid the foods mentioned in this article to lose weight effectively and in a safe manner.


Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.

  1. Know Your Limit for Added Sugars. Date of Review: January 13, 2022. Available from: https://www.cdc.gov/healthyweight/healthy_eating/sugar.html
  2. Healthy Cooking and Snacking. Date of Update: February 13, 2013. Available from: https://www.nhlbi.nih.gov/health/educational/wecan/eat-right/healthy-cooking.htm
  3. Marilena Vitale, Maria Masulli, Angela Albarosa Rivellese, et. al. Pasta Consumption and Connected Dietary Habits: Associations with Glucose Control, Adiposity Measures, and Cardiovascular Risk Factors in People with Type 2 Diabetes—TOSCA.IT Study. Nutrients. 2020 Jan; 12(1): 101. Published online 2019 Dec 30. doi: 10.3390/nu12010101
  4. L Fillion and C J Henry. Nutrient losses and gains during frying: a review. Int J Food Sci Nutr. 1998 Mar;49(2):157-68. doi: 10.3109/09637489809089395. Available from: https://pubmed.ncbi.nlm.nih.gov/9713586/
  5. Peter J. Rogers and Roya Shahrokni. A Comparison of the Satiety Effects of a Fruit Smoothie, Its Fresh Fruit Equivalent and Other Drinks. Nutrients. 2018 Apr; 10(4): 431. Published online 2018 Mar 30. doi: 10.3390/nu10040431
  6. Ariana M. Chao, Thomas A. Wadden, Jena Shaw Tronieri, et. al. Alcohol Intake and Weight Loss during an Intensive Lifestyle Intervention for Adults with Overweight/Obesity and Diabetes. Obesity (Silver Spring). 2019 Jan; 27(1): 30–40. Published online 2018 Nov 13. doi: 10.1002/oby.22316
  7. Margaret A Allman-Farinelli, Kerry Gomes, Emmanuel J Favaloro, et. al. A diet rich in high-oleic-acid sunflower oil favorably alters low-density lipoprotein cholesterol, triglycerides, and factor VII coagulant activity. J Am Diet Assoc. 2005 Jul;105(7):1071-9. doi: 10.1016/j.jada.2005.04.008. Available from: https://pubmed.ncbi.nlm.nih.gov/15983523/
  8. James A. Greenberg, JoAnn E. Manson, Brian Buijsse, et. al. Chocolate-candy consumption and three-year weight gain among postmenopausal U.S. women. Obesity (Silver Spring). 2015 Mar; 23(3): 677–683. Published online 2015 Feb 3. doi: 10.1002/oby.20983.
  9. Kyle S Burger and Eric Stice. Frequent ice cream consumption is associated with reduced striatal response to receipt of an ice cream–based milkshake. Am J Clin Nutr. 2012 Apr; 95(4): 810–817. Published online 2012 Feb 15. doi: 10.3945/ajcn.111.027003
  10. Nicole Larson, Dianne Neumark-Sztainer, Melissa Nelson Laska, et. al. Young adults and eating away from home: associations with dietary intake patterns and weight status differ by choice of restaurant. J Am Diet Assoc. 2011 Nov; 111(11): 1696–1703. doi: 10.1016/j.jada.2011.08.007

Leave a Comment

Working For Health

Working4health provides health news and health information which is backed by science.


Working For Health

#7293, 66 W Flagler Street STE 900 , Miami, FL 33130, United States