While most foods and beverages, consumed in appropriate amounts, can fit within a weight-loss diet, certain others can hurt your efforts. Foods rich in fat or calories yet poor in nutrients are less conducive to weight loss than nutrient-rich foods, the Mayo Clinic explains. A balanced, healthy diet, coupled with regular physical activity, can support your wellness and weight-loss goals. Consult your doctor before beginning any diet or exercise regimen.
Refined Carbohydrates
Refined carbohydrates are grains that have been stripped of vital nutrients during food processing. According to research published in 2003 in the "Journal of Nutrition," reducing your intake of refined carbohydrate may enhance weight loss. In the study, obese women who consumed fewer enriched carbohydrates lost more weight and saw greater wellness improvements than obese women whose diet was similar but did not restrict enriched carbohydrates. Numerous processed weight-loss foods marketed as "fat-free," "light," or "low-calorie" contain enriched carbohydrates and added sugars, which can disturb blood sugar levels and increase your hunger. Other refined carbohydrate-based foods that can hinder your weight-loss efforts include potato chips, crackers, pretzels, enriched breads, cereals and pasta, instant rice, candy, cookies and sugary soft drinks.
Saturated Fats
Saturated fats, such as those found in red meat, poultry skin, dark-meat poultry, high-fat dairy products, deep-fried foods and numerous processed foods, increase your risk for cholesterol problems, high blood pressure, obesity, diabetes and heart disease. While healthy fats are important for overall wellness and can fit within a weight-loss diet, the Harvard School of Public suggests limiting or avoiding saturated fats, particularly those found in fast food. Other common sources of saturated fat include French fries, bacon, sausage, butter, doughnuts, fried chicken, potato chips and cheddar cheese.
High-Calorie Beverages
While many beverages, such as fruit juices, provide nutrients, they also pack in calories. Since fruit juices contain less fiber than whole fruits, they are less likely to satisfy your appetite, the Mayo Clinic explains. Milkshakes, alcoholic beverages, sugary soft drinks and sweetened coffee drinks are also diet-unfriendly. Alcohol can increase your appetite, disturb your sleep and have a mellowing effect on your metabolism. Milkshakes, smoothies and coffee drinks are often rich in saturated fat, calories and sugar.
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