Foods To Cut Out For Weight Loss


When you’re considering weight loss, there are certain foods to cut out for weight loss . These foods will help make the weight-loss process much easier and allow you to see weight loss a whole lot faster. When it comes to weight loss, we all want a magic pill. There is no magic bullet or secret food that will help you lose weight overnight. But by cutting out certain foods you can not only reduce the amount of calories you’re consuming and lose weight faster, but also aid your metabolism and energy levels.

Choose Weight-Loss-Friendly Foods

Whole foods, especially those rich in fiber and protein, are the best choice when you’re trying to slim down. Add healthy fats to the mix to curb hunger and cravings. A 2018 study published in the journal Nutrition assessed the impact of protein and fiber on satiety. Dieters who consumed more of these nutrients experienced greater satiety and found it easier to reduce their food intake.

Salmon, mackerel, tuna, avocado, nuts and other high-fat foods can facilitate weight loss too. Rich in polyunsaturated fats, they curb hunger and increase satiety. Polyunsaturated fatty acids have been shown to lower the levels of ghrelin, the hunger hormone, and increase the levels of peptide YY, a hormone that suppresses appetite. These changes lead to greater feelings of fullness and improved appetite control, according to a 2016 study featured in The FASEB Journal.

Fill up on high-protein and high-fat foods rather than searching for pro ana tips and tricks to lose weight fast. Eat plenty of fiber to stay full longer and enjoy better digestion. Remember to watch your portions, though. Avocado and nuts, for example, are nutrient-dense and pack a lot of calories in a small serving, so eat them in moderation.

Cut Back on Sugar

Wondering what foods to cut out to lose weight fast? Start with sugary treats. Ice cream, cookies, baked goods, cake and candies are all loaded with simple sugars that cause you to pack pounds. Glucose and other sugars in soda and sweets trigger chronic, low-grade inflammation, which is a major risk factor for diabetes, depression, heart disease and other ailments.

According to a 2018 report published in Annual Reviews, high sugar intake increases the risk of cancer by 60 percent to 95 percent. Soft drinks appear to be the most harmful.

Luckily, it’s never too late to change your eating habits. Replace table sugar with stevia, unsweetened applesauce, vanilla essence or fruit purees. Beware of hidden sugars, such as those found in breakfast cereals, instant oatmeal, processed sauces, flavored yogurts and salad dressings. This sneaky ingredient is often listed under other names, such as dextrose, molasses, corn syrup solids, malt syrup or sucrose.

Avoid Empty Calories

Ever wonder what’s wrong with soda, deli meats, sports drinks or frozen milk desserts? After all, they’re quite low in calories. The problem with these foods and beverages is that they have little or no nutritional value. They contain only sugars, trans fats and harmful chemicals that can affect your health in the long run.

Energy drinks, for example, provide around 162 calories, 40 grams of carbs (including 36 grams of sugars) and less than 1 gram of protein per bottle. Each gram of carbohydrates delivers 4 calories, meaning that most of the calories in these beverages come from carbs. Sugar-free options exist, but they still lack essential nutrients.

A 2018 review published in The Anatolian Journal of Cardiology assessed the impact of energy drinks on body weight. Rats who consumed either energy drinks or cola soda gained weight a lot faster compared to those fed with sweetened coffee or water. Researchers blame the sugar in these beverages for weight gain and obesity. Other sources of empty calories include:

  • Breakfast cereals
  • Diet soda
  • Fried vegetable chips
  • Muffins
  • Pretzels and crackers
  • Baked desserts
  • Coffee drinks
  • Milkshakes
  • Commercial smoothies
  • Sweetened tea drinks
  • Fruit-flavored drinks
  • Cocktails and other alcoholic beverages
  • Margarine
  • Junk food
  • Snack bars
  • Granola bars
  • Pancake syrup
  • Processed sauces and salad dressings

Steer Clear of Fried Foods

Fried foods are not only calorie-dense but unhealthy too. Let’s take potatoes, for example. One serving of baked potatoes has 138 calories, 31.3 grams of carbs, 0.2 grams of fat and 3.7 grams of protein. It also boasts large amounts of potassium, magnesium, copper, manganese, vitamin B6 and vitamin C.

A small serving of French fries, by comparison, has 267 calories, 32.7 grams of carbs, 13.7 grams of fat and 3.4 grams of protein. Their fat content is about 68 times higher than that of baked potatoes. Additionally, fried foods contain acrylamide, a potential carcinogen.

According to a 2017 study featured in The American Journal of Clinical Nutrition, eating fried potatoes at least twice a week increases the risk of premature death. Potato chips and other fried foods are not healthier either.

Avoid Processed Meats

Smoked, dried and canned meats are high in sugar, trans fats and additives and have little nutritional value. They also tend to be more calorie-dense compared to their unprocessed counterparts. These foods have been linked to colorectal, prostate and pancreatic cancers, cardiovascular problems and death from all causes. According to the International Agency for Research on Cancer, the risk of colorectal cancer increases by 18 percent for every 50 grams of processed meat consumed daily.

Let’s take smoked chicken breast. One serving (2 oz) provides 70 calories, 12 grams of protein, 1 gram of carbs, 2 grams of fat and 360 milligrams of sodium. The same amount of skinless chicken breast has 62 calories, 13 grams of protein, 0.7 grams of fat, 37 milligrams of sodium and zero carbs. Smoked chicken is about 10 times higher in sodium and three times higher in fat than raw chicken breast.

Due to their high sodium intake, processed meats may cause fluid retention and hypertension. These products contribute to obesity as well. Some of these foods to cut out to lose weight fast are:

  • Salami
  • Sausages
  • Bacon
  • Turkey ham
  • Smoked meats
  • Hot dogs
  • Beef jerky

Forget About “White” Foods

White bread, white rice, white pasta and other “white” foods provide nothing but empty calories. They are highly processed and have the fiber removed, so the sugar goes directly into your bloodstream. Since they’re low in fiber, they are less satisfying, compared to their unprocessed counterparts.

One serving of cooked spaghetti, for example, has 220 calories, 42.8 grams of carbs, 2.5 grams of fiber, 1.3 grams of fat and 8 grams of protein. Whole-wheat spaghetti, on the other hand, contains 174 calories, 37.2 grams of carbs, 6.3 grams of fiber, 0.8 grams of fat and 7.5 grams of protein per serving. It also boasts larger amounts of vitamins and minerals.

These white foods are fattening and affect metabolic health. As Erin Palinski-Wade, RD, CDE, LDN, points out, refined carbs — like those in white bread — cause blood sugar spikes. Whole-grain bread, whole-grain pasta, brown rice and other unprocessed foods are rich in fiber, which slows sugar absorption by your body. Additionally, they are more filling and nutritious. Consume these products in the morning and before or after exercise so your body can use the extra carbs for fuel.

The Worst Foods You Should Never Have In Your Kitchen

Potato Chips

Ridge potato chips in bag

Okay, so you probably already know that potato chips are fattening and can often hide dangerous levels of sodium, but what’s surprising is that out of all the foods that can cause you to gain weight—soda, junk food, ice cream—the potato chip is the worst offender. According to a Harvard study published in The New England Journal of Medicine, potato chips are the food most strongly associated with weight gain over four years.

French Fries

Two mcdonalds fries bags

The second food Harvard researchers found to cause the most weight gain? Potatoes. And more specifically, french fries, which were associated with an additional 3.35 pounds of weight gain. According to Walter C. Willett, chair of the Department of Nutrition at the Harvard School of Public Health and author of Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating, “the venerable baked potato increases levels of blood sugar and insulin more quickly and to higher levels than an equal amount of calories from pure table sugar.” Patrick J. Skerrett, co-author of the book and former editor of the Harvard Health blog, adds, “french fries do the same thing, but with an added blast of fat.”

Not only are french fries extremely caloric—a large serving of McDonald’s french fries is 510 calories—but they’re also made through a dangerous process. French fries are deep-fried and highly processed. Deep-frying carbohydrates has been shown to yield a dangerous, carcinogenic chemical compound called acrylamide, which is associated with abdominal obesity.

Fatty Red Meat

Raw ground beef on sale

Continuing on with another of the top weight-gain-inducing foods from The New England Journal of Medicine study is red meat. The China Health and Nutrition Survey of over 16,000 participants shows that what distinguishes between meat that causes abdominal weight gain and meat that keeps your metabolism moving is how visibly fatty the cut is. So, when you’re trying to lose weight, avoid those fatty ground beef blends of 70% lean 30% fat.

Processed Meats

greasy bacon frying in oil in a pan

Eating bacon, sausage, and hot dogs may be putting your life at risk. The same Harvard researchers associated processed meat consumption with an additional 0.93 pounds of weight gain over a 4-year period. Weight gain isn’t the only reason you should cut back on your processed meat consumption. The food has also been associated with an increased risk of diabetes, cancer, and hypertension.

Restaurant Desserts

waiter carrying dessert tray with one hand

Sodium is a big culprit here, not to mention the sugar…and calories…and fat…and everything else. These sweet treats are often oversized and come at the end of a decadent dinner out already, so they can add on almost a thousand extra calories (or more!) to an already over-the-top meal. Eating out at restaurants can be viewed as a treat, and if it’s dessert you’re really there for (say, the place is known for their 7-layer chocolate cake), a better way to balance your meal is to pick your dessert first. A new study found that choosing your dessert first can actually help you eat less calories overall! To balance the meal, adjust your main meal to be healthier (opting for grilled fish instead of fried fish, for example, or choosing a side salad instead of French fries), and then share the dessert you really want with a partner.



Relax, we’re not telling you can’t enjoy the occasional glass of wine or beer, but it’s no secret that overdoing it on the booze can dampen your weight-loss goals and pose risks to your health. Consuming alcohol has actually been shown to trick your body into eating more, too. In fact, the University of Liverpool found that as few as two drinks can significantly increase the amount of food we consume because it alters our perception of food and enhances how delicious they seem. Another report in the Journal of the Academy of Nutrition and Dietetics found that drinking alcohol can cause people to eat an extra 384 calories a day. So if you want to imbibe, be sure to take sips of water in between alcoholic drinks and try to avoid sugary cocktails.

Sugary, Refined Cereals

Sugary cereal

Sweet squares and fruity puffs do nothing to keep you healthy or shrink your waist, and many cereals pack more calorie-dense sugar into one bowl than you’ll find in a Boston Kreme Donut! Switch to something more filling if you want to lose weight, like overnight oats. According to a study in the Annals of Nutrition and Metabolism, having oatmeal for breakfast results in greater fullness, less hunger, and fewer calories eaten at lunch compared to a serving of corn flakes, even though the calories for the two breakfasts are the same.

Sugar-Sweetened Beverages Like Soda

Pour soda glass

Many sodas are laced with high-fructose corn syrup (HFCS). According to researchers at Princeton University, HFCS can cause as much weight gain as regular table sugar. In an animal study, 100 percent of the rats who consumed HFCS became obese, a result not seen in other diet experiments. The study also found that rats who consumed other forms of sugar gained less weight than those who were fed HFCS, even when their overall caloric intake was the same. Swap soda for water, smoothies, tea, or coffee. For some hydration inspiration, check out the detox waters for weight loss!

Diet Soda

Diet soda

Read: Low-calorie doesn’t necessarily mean low sugar. Most diet sodas use artificial sweeteners that give your body the same reaction to refined sugar. Artificial sweeteners have been linked to excessive long-term weight gain; a study published in the Journal of the American Geriatrics Society found that people who drank diet soda regularly had nearly three times the amount of belly fat over a 9-year period compared to those who didn’t drink diet soda. Researchers believe that drinking these no-calorie sweeteners confuses our bodies by making us expect calories that aren’t there. The result is what they call “metabolic derangements” like poor insulin response and elevated glucose levels, which can lead to fat storage and a host of illnesses like metabolic syndrome, type 2 diabetes, and cardiovascular disease.

White Bread

White bread

Eating highly-refined, white bread should be avoided at all cost while you’re working to lose belly fat. Studies show that eating whole grains can lower visceral fat deposits in your belly, while eating refined grains leads to more. Try revamping your favorite recipes with whole wheat flour or almond flour for food that won’t sabotage your waistline.

Chocolate Bars

Milk Chocolate

You can’t eat chocolate and expect to lose belly fat, right? Wrong! Dark chocolate has a whole host of benefits that actually aid in weight loss. Milk chocolate, on the other hand, is a common culprit for our expanding waistlines, with sky-high calorie counts and heaps of sugar contributing to visceral fat growth. Considering that an American Journal of Clinical Nutrition study found that the food that was associated with the highest energy density, and thus the most with weight gain, was chocolate bars, it’s probably best to leave these out of your weight loss diet.



If you’re a sucker for a packaged, salty kick, chances are that’s part of the reason why you might be struggling to lose weight. And it’s not just because salty foods are contributing to water weight. A study published in the Journal of Nutrition discovered that salt actually confuses the biological processes that tell you when you’re full.

“Our body has biological mechanisms to tell us when to stop eating, and fat activates those mechanisms in people who are sensitive to the taste of fat,” lead author Russell Keast said in a statement. “However, when salt is added to the food, those mechanisms are blunted and people end up eating more food. This can cause you to eat more fatty foods, and over time, your body adapts or becomes less sensitive to fat, leading you to eat more to get the same feelings of fullness.”

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