The Top Ten Worst
In this list of the top ten worst foods for weight loss we haven't included typical foods that everyone is aware of like, chocolate, cake, ice cream, sweets, fast food, fried foods, margarine, etc. We have included foods that are often considered to be healthy but in actual fact, are better off being avoided if health and weight loss are your main priorities.
In the past they were often promoted by saying, 'it's not the food itself that makes you fat, it's what you put on them!' Then, they would offer examples like, butter on bread, sour cream on potatoes, etc.
However, despite the promotion and intense lobbying by food groups over the years, eventually the truth was revealed, especially about the
USDA Food Pyramid.
Unfortunately though, some people think that if two pieces of fruit is good then more must be better and this is simply not the case. The reason why is explained in more detail in an article titled:
Fruit Nutrition Facts.
Since a small amount of fruit is considered healthy, many people believe that the same principles apply to dried fruit. In actual fact, eating dried fruit emphasises the bad qualities of fruit rather than the good.
Dried fruit is a far more concentrated source of sugar compared to normal fruit and is more likely to promote an increase in blood sugar and therefore, cause an insulin spike as well.
Now, I could be wrong but I assume that she was ordering the frozen yoghurt dessert because she was making an effort to eat healthier. Whilst I admire her effort, unfortunately it was in vain.
The fact is, clever marketing over the years, and which has been capitalised upon by the frozen yoghurt manufacturer, has people believing that fat is the enemy. Many people believed, and to a large extent still do, that they should make an effort to eliminate fat from their diet if they want to lose body fat and achieve a lean, healthy body.
Unfortunately, fat serves a variety of essential functions in the body and whilst lowering your intake is definitely a good idea, trying to eliminate it all together is definitely not!
Plus, when it comes to the frozen yoghurt example, it is virtually devoid of all fat and as a result, when it is eaten a massive surge of sugar enters the blood stream because that is what it is composed of. This then induces an insulin response in proportion to the increase in blood sugar, which means that fat burning stops and it is likely that most of the sugar will be stored as body fat!
Some may argue that the frozen yoghurt is a better alternative than the full cream ice cream version because it is lower in overall calories. Whilst this may be the case, it could also be argued that the fat in the ice cream will also have the effect of slowing down the absorption of the carbohydrates, which means there will be a slow influx of sugar into the blood stream and a minimal insulin response.
Furthermore, the fat may help to curb the appetite and may help to reduce a person's food intake later in the day!
Therefore, it is hard to say which one is worse as far as a treat is concerned, however, I would conclude by saying that if you are having it as a treat and not a part of your regular diet then it is best to have the one you like the most and for most people I think that would be the ice cream!
Nevertheless, you can now see why frozen yoghurt is one of the top ten worst foods for weight loss!
On the other hand, if you're trying to lose weight then the opposite approach is generally best. However, having 5 or 6 small meals a day just from food is often difficult, so having a protein shake for your mid-morning and/ or mid-afternoon meals is a good option.
However, it is popular to have an iced coffee or flavoured milk drink for a mid-morning or mid-afternoon meal/ snack and there are several reason why this is not a good option and why it qualifies as one of the top ten worst foods for weight loss.
Firstly, the most popular sizes of iced coffee or flavoured milk are generally 600ml cartons. These contain around 7.5 grams of carbohydrates, which mostly sugar (milk sugar or lactose) per 100mls. This means that 1 carton contains 45 grams of carbohydrate, which is almost half of the average daily carbohydrate recommendation for one person!
Plus, most people have some degree of lactose intolerance, which means that consuming this much lactose, especially in one meal, may result in bloating, phlegm production and fluid retention (weight gain) in the body.
To make this situation even more confusing is the fact that drink manufacturers are required to have the macronutrient profile of the product on the label on a 'per 100mls' basis and a 'per serve' basis.
Of course, a per serve basis is generally 250mls and a 600ml carton therefore contains almost 2.5 serves! Unfortunately, most people don't read the carton in detail and believe that the carton itself is one serve!
The main reason why people put on weight from drinking beer is mainly due to the alcohol content of the beer rather than the carbohydrate content.
Alcohol is considered by the body to be a poison and therefore, is metabolised by the body as a priority compared to the macronutrients, carbohydrate, protein and fat. Whilst this is occurring, the body is far more likely to store these other nutrients if they are consumed at the same time as the alcohol.
A far better option from a fat-burning or weight-loss perspective is to simply limit alcohol intake to your 'Treat Day' or weekends and then during the week remain alcohol free.
The deceptive marketing that has been done here is the main reason why we have included low-carb beer in the list of top ten worst foods for weight loss.
Unfortunately though, these bars are not good options if you are serious about losing weight. Firstly, the protein bars that are available on the market contain an ingredient called glycerol (sugar alcohol) and not only does it contain calories itself, but it also stops the body from being able to access and utilise stored body fat as a fuel source.
Furthermore, in the US glycerol is not classified as a carbohydrate so many 'low-carb' bars on the market may be loaded with glycerol but may still be considered 'low-carb'.
The various 'health' bars on the market use a variety of deceptive marketing techniques in order to promote their products. Having the vague term, 'natural' on the label of the bars is a good example of this.
Many 'health' bars contain an excessive amount of nuts and seeds and then the manufacturers justify the bar's high fat content by saying that it is 'good' fat. Whilst this may be so, fat is still fat and you definitely don't want to be eat an excessive amount of it!
Other 'health' bars use honey as a sugar substitute and whilst honey is marginally better than standard sugar because of the vitamins it contains, it is still a highly concentrated source of sugar! Therefore, they should be avoided at all costs if your goal is to burn maximum amounts of fat and lose weight. That is why they have been included in the top ten worst foods for weight loss.
Accordingly, only use protein bars or 'health' bars as a last resort when it comes to your snacks or meals. They are obviously better than eating chocolate or fast food but certainly don't make them a regular part of your diet.
Of course, people who follow this approach almost always lose weight, and fast, but unfortunately, when they return to 'normal' eating again, the lost weight quickly piles back on and generally faster than they originally lost it.
Plus, this approach doesn't teach people correct, long-term eating habits.
Even worse still, it the quality of the meal replacement shakes they offer. Since the companies promoting their weight-loss programs have spent so much money on marketing, there is very little money left over to manufacture a high quality product. As a result, the meal replacement shakes they offer have the following characteristics, which are terrible for people who want to lose weight:
High in carbohydrates
High in sugar
High glycemic index carbohydrates
Low quality protein sources
Insufficient levels of vitamins and minerals
If you want to use a protein shake, that is fine. Simply be selective about the type you use and only use it to replace your mid-morning and mid-afternoon snacks.
Of course, small amounts of fruit juice will not have any major negative impact on your weight-loss efforts, however, we're talking about having 100-150mls of fruit juice.
Unfortunately though, most people have at least a glass or more of fruit juice, which means they will have in excess of 250mls of fruit juice. Since 100mls of fruit juice contains around 10-12 grams of sugar, 250mls will contain around 30 grams of sugar, which is the equivalent carbohydrate content of an entire meal! Even worst still is the fact that fruit juice has had the fibre from the fruit removed , which increases the glycemic index of the carbohydrates!
The fact is, rice cakes have the highest glycemic index of almost any food! As a result, if they are eaten in large quantities or with very few other foods, they cause a significant rise in blood sugar, which then results in an substantial insulin spike.
High insulin obviously leads to a limited ability to burn fat and lose weight.
Despite some of the most compelling marketing tactics that are used, many breakfast cereals fall well short of being considered healthy food sources!
Often they are loaded with sugar, high glycemic food sources because of the processing that is involved in their production, and are loaded with additives and preservatives that are far from being healthy.
When it comes to breakfast cereals, here are some principles to follow when selecting the right one for you:
Ensure that it contains less than 15 grams of sugar per 100 grams(however, if it contains sugar coming from fruit, then you can allow up to 25 grams of sugar per 100 grams)
Ensure that in the ingredients listing sugar is not one of the top 3 ingredients.
Also, be very aware of the correct portion sizes of cereal. 30 grams is a standard serve for most people and this equates to half a cup.
However, most people have a cup, cup and a half or even two cups of cereal for breakfast and this far too much. It results is a significant rise in blood sugar and insulin as well.
This of course, stop fat burning and promotes fat storage.
If you make an effort to avoid the foods that have been mentioned in this article, you will go a long way towards achieve your weight loss goals much faster!
Also, if you would like to discover all the nutritional principles you need to lose weight and get in great shape, get a copy of my e-book, Look Good Feel Great!
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