Unhealthy weight gain is generally the result of eating more calories than the amount you burn. However, certain foods are more likely to promote weight gain than others. If your doctor has approved or advised weight reduction, avoiding particular foods and increasing intake of nutrient-dense foods, such as fruits, vegetables and whole grains, may enhance the process.
Trans Fats
Trans fats are fats created through a process in which hydrogen is added to vegetable oil in order to create a solid, longer lasting fat. According to research published by the American Diabetes Association in May of 2007, intake of trans fats is linked to weight gain, increased waist circumference and obesity. Trans fats are commonly found in margarine, partially hydrogenated vegetable oils, shortening, deep-fried foods and various processed foods, such as doughnuts, cakes, cookies, pie crust and chips. To improve weight management measures, avoid these foods. In addition, check nutrition labels on food packaging for trans fat content, which is listed under fat content headings. A simple way to avoid most trans fats is to consume a diet based on fresh, natural foods and ingredients.
Saturated Fat
Saturated fats are fats found in fatty red meat, whole milk, butter, cheeses and an array of processed and fried foods. Saturated fat intake is associated with increased risk for obesity, diabetes and cardiovascular diseases, such as heart disease. The American Heart Association recommends that no more than 7 percent of one's daily calories stem from saturated fats and encourages moderate consumption of healthier fats, such as those found in olive oil, canola oil, flax seeds and walnuts, instead. To avoid saturated fats, reduce intake of foods that contain saturated fats most often. Rather than opting for deep-fried foods or those grilled in butter, choose steamed, baked or grilled foods, prepared with modest amounts of healthy oils for best results.
Refined Carbohydrates
Refined carbohydrates are processed grains that have been stripped of valuable nutrition content. They are commonly found in enriched white or wheat bread, white flour, sugary cereals, enriched pasta, instant or white rice varieties and most processed snack foods, such as cookies, crackers, candy and chips. According to the Harvard School of Public Health, refined carbohydrate consumption is linked with increased risk for weight gain, obesity, diabetes and heart disease. To enhance your overall nutritional wellness as well as improve healthy weight management, replace refined carbohydrates with whole grain or complex carbohydrate equivalents, which provide a variety of nutrients as well as dietary fiber, most often. When purchasing breads, pasta, cereals and snack foods, check ingredient lists to ensure that whole grains are the primary ingredients. When you do consume refined carbohydrates, keep your portion sizes modest.
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