The major foods to avoid at all cost for weight loss: the big 9
Throughout the years, many doctors, nutritionists, naturopathic doctors, fitness trainers, and health gurus have compiled lists of foods that are generally bad for your body. Here we will discuss the big ones and why you need to cut them out of your diet for good. We will also discuss a few great weight loss foods to substitute those big baddies from your diet.
Despite what some studies will have you believe, alcohol is really bad for you even in moderation. Alcohol stresses the liver and other organ systems in the body, on top of making you gain weight. Yep, even that “heart healthy” glass of wine is best left for strictly cooking purposes.
Sugar and all of its artificial sweetener cousins:
Sugar tastes great, but refined sugars and artificial sugars are deadly. Artificial sweeteners and sugar have been proven to cause cancers, set you up for diabetes by making you insulin resistant, and many other issues. At all costs, avoid aspartame, maltodextrin, sucralose, high-fructose corn syrup, refined sugars, and others.
Don’t despair, though. The body does need glucose for energy, but you can get that from fruits, vegetables, and unrefined sugars, such as brown sugar or plant sugars like stevia.
If you do use brown sugar, use it sparingly. Think teaspoons. The body’s daily dose of permissible sugar intake is about one tablespoon. Use more, and you will just add on more weight. If you use plant sugars, you can get away with using more since they are sweeter than regular sugar with fewer calories.
By cutting down your sugar, you give yourself a better chance of cutting down that hard to lose belly fat and reach a healthy weight.
The white death foods:
Anything with wheat flour (unless it is non-GMO, organic, and whole grain), starchy foods, corn, soy and potato starch, and anything GMO is bad. These types of products are all on the high glycemic index, which is not a good thing, whether you are losing weight or not.
Replace these foods with low glycemic index foods, such as gluten-free grains like buckwheat, brown rice, beans, and other legumes (peas, lentils, and other bean varieties).
Foods with a high sodium content:
High sodium intake leads to hypertension and other heart conditions or can make pre-existing conditions worse. Like with sugar, use it sparingly.
The best thing you can do is replace salt with herbs and spices. Doing so will bring more flavor to your food, a few extra health benefits, and none of the regrets.
Dairy products should be cut out of your diet completely. No exceptions, unless your doctor says otherwise. Dairy has all kinds of hormones, antibiotics and is known to cause weight gain.
The antibiotics in dairy have also contributed to the rise in antibiotic-resistant strains of bacteria and make it harder for you to get better when you do need those antibiotics.
Avocados are a great saturated fat substitute for dairy.
Meat, like dairy, is also filled to the brim with antibiotics, hormones, heavy metals and other toxins. You should exclude this from your diet, as well, unless a doctor says otherwise. Meat is not the best protein source anyways for a healthy weight.
Nuts, peas, beans, and other plant-based proteins make great meat substitutes for weight loss. Not only will you get your protein, but you will also get a steady intake of fiber, which studies prove to keep you fuller for longer periods of time.
It is a given that you should cut out all of the junk food, but it doesn’t mean you can’t have a small treat for meeting your diet goals.
Replace all of your go-to junk food favorites with healthy goodies like raw fruits, berries, or nuts. If you really want that cookie or cake, look for vegan recipes. By cutting these mutant foods out of your diet, you will make it easier on yourself to maintain a healthy weight.
Dark chocolate, specifically the one with least amount of sugar and no trans-fats, is another goodie you can have. Dark chocolate is an antioxidant and has other minerals that make it a great diet food.
At this point, you probably feel like you’re giving up the world and then some, but it’s okay! There are many great alternatives to that morning cup of joe. Chicory, a great substitute for coffee, offers all the benefits of coffee and none of the midday fatigue. Also, you have herbal teas, decaffeinated coffee, and more.
The reason you need to cut your caffeine intake down is that caffeine depletes your adrenaline and raises cortisol levels in the body. That is why you feel fatigued for days after using coffee and energy drinks.
Other food additives:
The simplest healthy eating tip is to look at the contents closely and if you see only things you recognize, then buy that product. Stick to food products that list things like specific vegetables, herbs, spices, fruits, etc. When you need a chemistry degree to read the contents of your food, you are better off putting the item down and walking far, far away from that mutant.
Among the bad foods listed, food additives are some of the worst. Food additives are often poorly tested, cause a ton of health conditions, and they make you extremely confused.
Trans-fats are another big one many food companies have done their best to hide. If the food says .5% trans-fat, put that pseudo food down. It just ain’t for you, or anyone else for that matter.
Be wary of false advertisements on food products. Food companies use serving sizes to confuse people, after all, who eats only three cookies, right?
Earn your carbs, don’t just eat them
The best healthy eating tip is to work for those carbs. Every diet out there says cut this carb or that carb.
Carbohydrates aren’t your enemy!
As long as you choose the good ones over the bad ones and exercise for them, you are in the clear. Good carbs in moderation such as brown rice make for a great weight loss food. They keep you full longer, a nice dose of fiber, and you get to enjoy those carbs while rubbing it in those health guru’s faces.
Ask your doctor first about which exercises are okay to do and which ones to not do.
If you are clear to do any fitness style, then go for strength training. It strengthens your body gradually, which your heart and nervous systems will thank you for. It also burns those carbs off better than just running till your blue in the face.
Go to recipes for healthy eating
After reading all of these healthy eating tips for how to avoid storing fat, you probably feel at a loss for what to eat. Don’t fret my dears. There are many wonderful recipes to choose from that will help you on your weight loss journey. You still have options ranging from delicious salads, soups, rice dishes, whole-grain pasta dishes, and more.
When you eat fruits and vegetables, try to eat the rainbow. What this means is eat a fruit that corresponds to each color of the rainbow; apples for red, oranges for orange, lemons for yellow, spinach for green, blueberries for blue, eggplant for purple and so on.
One final great healthy eating tip, if possible always eat your fruits and vegetables raw or lightly steamed; except artichokes, arugula, and any other vegetable that require cooking.