These items are packed with "empty calories" and can significantly hinder your weight loss journey. We spoke with Tammy Lakatos Shames, RDN, CDN, CFT, CLT, and Lyssie Lakatos, RDN, CDN, CFT, CLT, highly regarded registered dietitian nutritionists (RDNs), personal trainers (CFTs), and leading experts in healthy living. They have identified the top five empty-calorie foods that are causing you to gain weight more quickly.
1) Beverages: Soft Drinks, Energy Drinks, and Sports Drinks
Soft drinks, energy drinks, and sports drinks are loaded with sugar and provide no nutritional value, making them an unhealthy choice.
The Nutrition Twins warn that these empty-calorie beverages can cause blood sugar spikes, leading to a temporary energy boost followed by a crash. This can trigger a desire for more sugar to get a quick pick-me-up. Furthermore, liquids do not give the same feeling of fullness as solid foods, leading to continued cravings for more food.
To avoid these sugary drinks, consider drinking water, tea, or seltzer with lemon or lime instead. These healthier options provide hydration without the added sugar and calories.
2) Bakery Products.
The smell of freshly baked goods can be irresistible, but the indulgence comes with a cost. Cookies, pastries, donuts, and cake are loaded with sugar, salt, refined grains, and saturated fat that can cause inflammation in the body, making it harder to lose weight and easier to gain weight. Instead, consider replacing these treats with a serving of fresh fruit, which is a healthier option.
3) Processed Meats: Ham, Sausage, Hot Dogs, and Bacon
Adding bacon, ham, or sausage as a side to your breakfast eggs can have adverse effects on your weight loss journey. These processed meats are high in saturated fat and often contain nitrates.
According to The Nutrition Twins, saturated fat not only clogs arteries, but it also causes inflammation in the body, leading to weight loss resistance. Meanwhile, nitrates can cause DNA damage and further inflammation, making weight loss more difficult.
Instead of consuming these meats, consider choosing fatty fish such as herring or salmon. These types of fish are high in omega-3 fatty acids, which can reduce inflammation and support weight loss.
4) French Fries at Fast-Food Restaurants
Fast-food French fries are a classic greasy snack that many people enjoy. However, these snacks are highly processed and lack fiber, making them unhealthy for the body. Additionally, consuming them can lead to negative consequences.
According to The Nutrition Twins, fast-food fries are heated to high temperatures in unstable seed oils, leading to inflammation in the body. Furthermore, they are often high in salt, making it easy to overeat and crave more.
To satisfy a potato craving, consider opting for a small baked potato with the skin on, which is rich in phytonutrients that lower inflammation in the body. This alternative is a healthier option that won't contribute to empty calories or contain inflammatory oils, making weight loss more attainable.
5) Alcohol
Alcohol is a high-calorie drink that can lead to increased hunger and poor food choices, causing negative effects on your waistline. Moreover, alcohol can cause the body to slow down its metabolism to detoxify.
In social settings where food and drinks are abundant, it is easy to consume too many alcoholic beverages. According to The Nutrition Twins, choosing non-alcoholic beer or wine is a good alternative because it has fewer calories and does not affect hunger, thirst, or decision-making as much as alcoholic drinks.
If drinking alcohol is a must, The Nutrition Twins suggest drinking every other beverage, or every two out of three drinks, as calorie-free seltzer. This approach will help reduce the amount of alcohol consumed throughout the night.