It really is a shame. Some of the best-tasting foods are actually some of the worst in terms of fat and calories. But it can be hard to avoid them, especially in places—like malls—where nutrition information usually isn’t available. So we did the work for you; take a look at a list of foods you should skip—or pick—at a mall, restaurant, or grocery store. (A 2,000-calorie-a-day diet should have no more than 66 grams of fat, less than 20 grams saturated; 2,400 milligrams of sodium; and 300 grams of total carbohydrate, including sugars.)
1. White Bread
White bread is a staple in most pantries, but the truth is that it doesn’t have any nutritional value. White bread contains a lot of sugar and it doesn’t have the ability to keep you satisfied, so within a few hours you are likely to find yourself feeling hungry and reaching for snacks. As a result of these factors, it is unsurprising that research on those who eat white bread shows a correlation between eating larger quantities of white bread and being more likely to gain unwanted weight over a period of 12 years. As it turns out, even breads that claim to be wheat could contain more sugar than grain and should often be avoided.
2. Doughnuts
Doughnuts are fried, sugary, and almost always contain trans-fat as well as white flour. Store-bought doughnuts are made up of about 35% to 40% trans-fat, and an average doughnut contains about 200 to 300 calories (which are mostly from sugar) and few other nutrients. Furthermore, in the US, canola, soybean, and corn oils are made primarily from genetically engineered crops, which come with their own set of health risks.
3. White rice
Rice is a common ingredient in recipes, and it is also a popular side dish chosen to accompany meat dishes. Most people simply assume that rice is healthy, but the nutritional value of rice is entirely dependent on the type of rice you choose. Crucially, white rice is just like white bread; it can encourage your body to store excess fat that it doesn’t need and make it harder to lose weight. In addition, it has little nutritional value.
4. Any Snack That Only Contains Carbs
When you eat crackers, dry cereal, bread, or rice cakes alone, your body converts the carbs to simple sugars, and sends it directly into your blood stream. In response to the sugar rush, your body produces extra insulin, which helps your body absorb the sugar ASAP. The problem: You end up with low blood sugar and the same hunger pangs that led you to carb it up in the first place. You then may be inclined to reach for sugary foods with no nutritional value to satisfy your need for instant energy, says Dr. Charlie Seltzer, M.D., a weight-loss specialist based in Philadelphia, Pennsylvania.
5. High Fructose Corn Syrup
High fructose corn syrup is a common sweetener that is often found in popular sodas, processed foods, baked goods and pasta sauces. There is heated debate about whether high fructose corn syrup is good or bad for your body, and the scientific community has yet to reach a consensus. However, as it stands, there is certainly some compelling evidence that it can quickly cause you to gain extra weight and even stimulate an increased craving for sugar or sugary foods.
6. Low-fat meals
Research suggests that people tend to eat upwards of 30 percent more when they know they're eating a food that's low fat. The problem (besides overeating, which can thwart your weight loss goals fast) is that when food makers remove fat from food, they inevitably remove some of the flavor. To compensate, they often add sugar, which makes the product even worse for you.
7. Booze
It's almost impossible to find a weight loss expert who recommends alcohol for weight loss. (Believe me, I tried.) While some cocktails have fewer calories than others, alcohol just doesn't support weight loss. It contains empty calories that don't fill you up or provide any nutrients; softens your resolve so you're more likely to overeat; and impairs your judgement, regardless of your weight loss goals. (It's why you drunk eat pizza, not salad.) But it gets worse: "When alcohol is present in your body, it's considered a toxin that your body wants to get rid of, and becomes you liver's top priority," says Dr. Caroline Cederquist, MD, creator of bistroMD. When your liver is in hardcore detox mode, it can't burn fat as efficiently. Because that's a major buzz kill, skip the buzz altogether if you're serious about losing weight. Or at least cut back on the booze, big time.
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