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You can’t outrun a bad diet. The phrase is a bit of a cliché for a reason—it’s the truth. When shedding pounds is the goal, what you eat is more important that whatever workout you’re doing. There are foods to avoid for weight loss.
“There aren’t exercises you do to target body fat—nutrition and what you’re putting into your body plays a huge role,” says Jenna Stangland, R.D.N., sports dietician for the Minnesota Wild and performance engineer with Momentous. Also important, she says: Avoiding foods that cause inflammation. “With weight gain, a lot of times there’s something going on with your body’s biochemistry and inflammation. When you’re experiencing inflammation, that’s a lot of stress for your body to take on. Trying to lose weight is another stressor, and if you’re already taxed from inflammation, your body’s not going to want to respond to a diet.”
That doesn’t mean you need to steer clear of certain foods entirely, even your fast-food favorite or go-to snack. “We know that restriction backfires on most people,” says Jen Bruning, a registered dietician nutritionist and media spokesperson for the Academy of Nutrition and Dietetics. But you do need to limit some of your favorite treat foods and look for better options.
Here’s what you should limit or avoid to boost your chances of weight-loss success, plus some suggestions for healthier swaps for when you really can’t kick a craving.
15 Foods to Avoid for Weight Loss
1. Cereal
Boxed cereal, especially with added sugar, is a big whammy because of all the additives. An easy way to make sure your cereal pick won’t be a gut bomb: Look at the fiber content, advises Stangland. “More often if it’s higher in fiber, it’s not going to be high in sugar,” she says. “And the fiber will help regulate your blood sugar levels, keep them more stable, and keep you more full throughout the morning.”
2. Vegetable and canola oil
“Peanut oil, safflower oil, and canola oil can all cause a lot of inflammation and turn on insulin resistance,” says Stangland. Better options are, of course, olive oil, coconut oil, and avocado oil too; the latter has a super-high heat point so is great for cooking.
3. Flavored yogurt
“Yogurt seems healthy but is a sneaky culprit of added sugars,” says Stangland. “People think they’re being healthier opting for vanilla over a fruit flavor because it seems more natural. Nope. Still flavored.” Instead: Go for plain and add your own fruit and cinnamon.
4. Protein powders
Of course you don’t need to avoid protein powders entirely, but consider your pick. Some brands include additives like sugar—and they don’t always have to relay that on the label because supplements aren’t regulated the way food is, says Stangland. For any supplement, look for a mark on the front of the label that says NSF certified or Informed Choice certified, third-party certifications), like Momentous protein. And look for the number of grams in the serving and grams of protein; the closer these two numbers are, the better, as it means you’re getting the most protein without any unnecessary additives.
5. Granola
“People think granola’s a healthy snack or breakfast that’s high in fiber and healthy fats,” says Stangland. “But so many granolas on the shelf have additional sugars besides just the maple syrup or honey they might mention on their label.” Instead, whip some up at home so you can control the ingredients.
6. Candy bars
Yes, these will give you a quick energy boost (see: every Snickers ad ever made). But that boost is exactly the problem; getting a big hit of sugar all at once is a big cause of inflammation, says Stangland—and, in turn, weight gain.
7. Ice cream
It’s pretty clear ice cream’s packed with fat, but even lower-fat versions have lots of sugar, and it adds up quickly: You should aim for no more 24 grams of sugar a day, and even less if you’re watching your weight, says Stangland.
8. Soda
Empty calories, inflammation-spiking sugar—double whammy. Go for sparkling water or iced tea instead, says Bruning. She recommends stirring in a flavored swizzle stick for extra sweetness to better help satisfy a soda craving; it’ll still clock in at way less sugar than the alternative.
9. Breads
Even the grainiest, healthiest-seeming wheat brand can be packed with processed vegetable oil and added sugars, says Stangland. She recommends buying loaves at your local bakery; they’ll include only a handful of ingredients and none of the preservatives (e.g., added sugar and salt) that you’d find in a typical loaf from a grocery-store aisle.
10. Potato chips
The worst variety is of course the most common: white potatoes fried in vegetable oil. Instead, look for sweet-potato chips (to get some more vitamins) cooked in healthier oils (avocado or olive). Brands like Bare and Terra have good options with very few ingredients. Bruning’s pick: legume-based snacks, like pea or chickpea crisps, to satisfy your crunchy craving and pack in extra fiber.
11. Tortilla chips
Again, one of the biggest offending ingredients in tortilla chips is the oil. Good news: You can find tortilla chips cooked in healthier avocado oil. Even more waistline-friendly: Siete’s grain-free chips.
12. Packaged marinades
Even if you get one that’s low-fat, it’s likely doused in sodium, chemicals, and lots of added sugar. Make your own, focusing on ingredients low in sugar, like mustard and lemon, and healthy fats, like olive or avocado oil, suggests Stangland.
13. Crackers
This salty snack is often packed with sugar as a preservative, and potentially unhealthy oils too. Crackers made with nuts and seeds usually sidestep the added sugar (and have more protein to boot).
14. Salad dressing
Typical packaged dressings pack both sugar and sodium (as much as 200-300 mg per serving). And keep in mind that the typical serving is only a couple tablespoons; if you’re eating a big salad, you could easily douse on way more than that. Use a little oil and vinegar instead, or use just a little of your favorite bottled dressing and supplement it with lemon juice or balsamic vinegar for extra flavor.
15. Roasted almonds
But wait—almonds are all good fats and protein, right? Yes, but you’ve got to be smart about it, says Stangland. Look for what type of oil the nuts were roasted in, she says; if it’s canola or peanut oil, it could wind up causing you inflammation and backfire. Safest bet: Reach for dry roasted.
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