What Foods Not To Eat When Dieting

Weight gain occurs when your body accumulates more calories than it requires to perform its normal functions, such as respiration, digestion and physical activity. Foods that contain a high energy density, or a high number of calories for their weight, can contribute to weight gain. Foods that are bad for the heart may also indirectly lead to weight gain by promoting physical inactivity and reducing metabolism. Carbohydrates do not necessarily result in weight gain, though some are worse than others.

High-Glycemic Carbohydrates

Sugar and foods with a high glycemic index can be significant culprits to increased weight. Such foods have both a high energy density and cause sharp fluctuations in blood sugar levels, leading to diabetes, cardiovascular problems and weight gain. These types of carbohydrates also contain mainly empty calories, meaning they have energy value but do not offer much nutrition. White bread, potatoes, candy and most processed foods fit this category, and you should avoid them when dieting.

Unhealthy Fats

The body needs quite a bit of fat in the diet for energy and to regulate many of its metabolic functions. Too much fat, however, can result in weight gain and cardiovascular disease. Fat contains 9 calories per 1 g, whereas the other two macronutrients, carbohydrates and protein, have just 4. It's easy to accumulate unnecessary calories with a diet high in fat. Pay special attention to limiting saturated and trans fats, which are highly related to cardiovascular disease and weight gain.

Cholesterol

Similar to fat, the body needs a small amount of cholesterol. However, the liver produces enough cholesterol on its own that you don't need much, if any, in the diet. A diet high in cholesterol can lead to cardiovascular problems and may indirectly result in weight gain by creating a condition called metabolic syndrome, or a drastic reduction in your body's metabolism. Eggs and red meat have a tremendous amount of cholesterol, as do most foods that are high in fat.

Alcohol

Alcohol is similar to sugary foods, in that it contains calories but does not offer very much nutrition. A bottle of beer can contribute about 200 calories to the diet with virtually no vitamins or minerals. So you are stuck with excess calories but still need to consume other sources of food to meet your daily nutritional needs. Excessive amounts of alcohol may also result in cardiovascular disease.