10 Worst Foods To Avoid For Fat Loss & 10 You Need Added To Your Diet
Don't Ruin Your Progress
Fat loss journeys are a blend of both steady exercise and consistent healthy food choices, so to make sure you don't ruin your progress, here are some tips to keep your diet in check. You don't need to be perfect, but you do need to create habits that make it easy to stay on track. That's why we've listed ten common culprits that entice you to stray from your goals to avoid, and ten better options to eat regularly instead.
1. Regular Soda
When you're on a fat loss journey, the worst way to lose your progress is to drink all your calories. Soda is one of the fastest ways to take in a lot of sugar without providing any nutritional benefits or fullness. Since it doesn’t require chewing, it rarely registers as “food,” so you just keep eating normally afterward. If you want fizz, choose seltzer or diet soda in moderation.
2. Sweetened Coffee Drinks
Speaking of drinking your calories, many flavored lattes and blended coffees are essentially dessert in a cup. All those added syrups, whipped toppings, and whole milk can create a calorie load that'll surprise you. If you really need your coffee in the morning a plain latte, cold brew, or coffee with a measured splash of milk is easier to fit in.
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3. Sugary “Protein” Bars
Don't be fooled by the name. Just because they're called "protein bars" doesn't mean they're actually good for you. In fact, many grocery store options are basically candy bars with a little added protein for marketing! These deceptive treats are high in sugar and fats, which can be damaging your progress. They’re convenient, but convenience doesn’t guarantee they fit your goals.
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4. Granola and “Health” Trail Mix
Granola and trail mix are more seemingly healthy snacks that trick people into believing they easily fit into your diet. The truth is, they often pack a lot of oil and sugar, which make them far more calorie-dense than you'd expect. And because they're so easy to eat by the handful, portions can get out of control fast.
5. Potato Chips
Everyone's favorite addictive snack, the problem with potato chips is once you get started, it's hard to stop. Even though there are so many different options at the grocery store, they're all similar in the sense that they're high in sodium, unhealthy fats, and low in nutritional value. You're far better off just enjoying air-popped popcorn.
6. Fried Chicken
Anything that starts with the word "fried" is not good for your fat loss diet. This cooking process adds a lot of extra oil, immediately boosting the calorie count. Don't be tricked just because it's chicken; that crunchy coating that's so delicious is definitely not helping you make progress.
7. Pizza
We know late-night pizza always satisfies, but if you're trying to lose fat, you have to resist. When it comes to this American staple, pizza can be a double hit of refined crust and high-fat toppings. Throw on extra cheese and processed meats and suddenly the calories skyrocket even further.
8. White Bread
White bread might seem innocent, but you should always opt for whole grain or multi-grain options. That's because white bread is low in fiber, which means it may not keep you satisfied for long. It can also make it easier to eat more calories through sandwiches, toast, or sides that don’t feel substantial, especially when you pair it with spreads that quietly increase your total intake.
9. Breakfast Cereal
Many cereals contain a lot of added sugar and not much protein. You can finish a big bowl quickly and not even feel full or energized! If cereal is your go-to because you don't have time to cook up a proper breakfast, read nutrition labels carefully and choose a high-fiber option, or add protein like Greek yogurt or milk.
10. Flavored Yogurt Cups With Added Sugar
The word yogurt is mistakenly associated with being healthy, but you still have to read the nutrition facts. Many single-serve flavored yogurt cups have dessert-level sugar, even if it doesn't look that way. Sure, the protein might be decent, but that's offset when the sugar content is so high!
1. Skinless Chicken Breast
High in protein and low in calories, chicken breast is a regular favorite among gym bros for supporting a calorie deficit while keeping you satiated. It's easy to incorporate into so many recipes and it takes in seasonings well, ensuring that you can be both satisfied and full by the end of the day.
2. Lean Ground Turkey
Swap out your regular ground beef for lean ground turkey if you want an even lower fat count. This protein is perfect for tacos, burrito bowls, stir fries, and more! It isn't just an excellent protein source, but like chicken breast, it's easy to season so that your meal stays flavorful.
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3. Eggs
A staple every household likely already has in their fridge, eggs give you high-quality protein that can be a healthy boost to any meal. Breakfast, lunch, dinner, you name it! They're incredibly versatile, allowing you to cook them in ways that fit your schedule and preferences. If you’re watching calories, mix whole eggs with egg whites.
4. Plain Greek Yogurt
Yes, plain Greek yogurt tastes nowhere near as good as flavored cups, but this variety offers a strong protein punch and tends to keep you full between meals. Instead of eating it as is, it's time you learn how effective it can be as a base for sweet or savory options, depending on what you add.
5. Cottage Cheese
Cottage cheese might be quite the polarizing food, but you can't deny it's a simple, high-protein option. If you're struggling to enjoy it, try pairing it with fruit, tomatoes, or herbs. It can help you hit your protein target without a lot of prep.
6. Lentils
Combining the best of both protein and fiber, which is a helpful mix for staying full longer, lentils are easy to cook in batches for soups, salads, or grain bowls. Since they’re affordable, it’s easier to keep them in rotation. Start with smaller servings if your digestion isn’t used to higher fiber.
7. Black Beans
Perfect for burrito bowls and salads to make them more filling without adding excess fats, black beans contain fiber, plant protein, and a hearty texture. Canned versions make things extra convenient, but just give them a quick rinse beforehand to reduce the sodium content.
8. Steel-Cut Oats
Steel-cut oats digest more slowly than many refined breakfast options. They can help you feel steady through the morning, especially when you add protein. They’re also easy to prep ahead so you’re not tempted by sugary convenience foods like cereal.
9. Blueberries
For a delicious sweet treat, blueberries provide you with natural sweetness with relatively low calories per serving. You can eat these by the handful and not feel guilty! They also bring fiber, which can help with fullness and digestion.
10. Salmon
As far as fish goes, not much can beat this superfood. Salmon provides protein plus omega-3 fats, which can support overall health while you’re cutting calories. It’s a satisfying component to any meal, which helps you feel full.
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