When trying to lose fat, some dieting rules should be necessary to maximize your results.
Many studies in the past showed that a low-carb diet helps with weight loss and also controls diabetes.
With that being said, here are 10 foods you should avoid when trying to lose weight.
1- Remove sweetened drinks from your diet.
Sugar-sweetened drinks can be really unhealthy when you want to achieve your goal.
If you don’t control your consumption, you can cause some problems, like having to deal with type 2 diabetes and obesity.
We take for example the label of a sugary soda, for every 12 ounces, we have 38 grams of carbs; and also an iced tea that contains 2 grams less making it 36 grams of carbs.
If your goal is hitting low-carb, I suggest you stay away from these types of drinks, and if you feel the temptation of sugar, I suggest you add lemon to your club soda for example.
2-Avoid fruit juices.
To continue with liquid stuff, most people think that fruit juice is a good alternative to take sugar, as it seemed more healthy.
But most of the time it’s the opposite, just like soda drinks, it can contain a lot of sugar, for instance, 12 ounces of pure apple juice has 48 grams of carbs.
although they have vitamins and minerals, you better stay away from these types of juices as they seemed packed with calories and carbs.
If you are looking for vitamins and minerals, I suggest you take multi-vitamins instead to stay in your caloric limits.
It’s completely up to you, but taking a slice of orange or lemon with water is a good way to add flavor and staying healthy.
3-Eating high proteins food.
When dieting, your meals should have a consistent amount of proteins, it’s very important when trying to cut down carbs and lose weight.
High protein meals target the PYY, which the hormone of making us feel full, feel less hunger, and make you feel less food craving.
As we said in another article protein help increase metabolism, and that’s ideal when trying to lose weight.
I will give you here some examples of high protein sources you should add to your diet:
- Cottage cheese
- Greek yogurt
- Protein powder
4-Drinking almond and coconut milk.
Milk isn’t the best choice to go for when trying to lose weight.
Milk contains a type of sugar called lactose and the carbs are high, for every 8 ounces we have between 12 and 13 grams of carbs, adding this milk to shakes or latte can be really calorific.
Almond milk and coconut milk are the best substitutes of milk, they have at most 2 grams of carbs or less per serving.
You should pay attention because you can find some that have sugar, so be sure that you’ve read the label.
5-Include Dairy Products that are low in fat.
Most people when avoiding milk, avoid dairy products too, but what people don’t know is that dairy products can be really healthy and delicious.
They are a great source of minerals such as calcium, magnesium, and others, they also contain CLA and it’s an acid that promotes fat loss.
Be aware that some products have sugar in it like fruit-sweetened yogurt that is very high on sugar and carbs.
however, Greek yogurt and cheeses are much lower in carbs and have been showing that they reduce appetite and promote fullness.
I suggest some few dairy products that are low in carbs like:
Greek yogurt: 4 grams of carbs.
Cheese: (cheddar, Brie …) 1 gram of carb.
ricotta cheese: 3 grams of carbs.
cottage cheese: 3 grams of carbs.
6-Remove bread from your diet.
The biggest enemy of diet is bread.
Bread is a staple in many diets. It’s very high on carbs and low in fiber and also low in protein.
White bread can be really unhealthy and may negatively impact your results and slow down the process of weight loss.
Whole grain bread seemed rich and filled with minerals, but there are many other nutrients that have the same or even more richness in minerals.
Cutting of bread of your diet can be really hard, so I just suggest you look for some recipes of bread that can be low on carbs.
7-Having low-carb snacks.
Snacks are an effective way to remove that feeling of hunger.
Most of the snacks are filled with carbs and really minimum protein, you should really stray away from these types of snacks.
A good snack should be filled with proteins, that will make you feel more full and will help you with going through your hard diet.
If you are looking for healthy optimized for weight loss; I suggest the following:
Almonds: 4 grams of carbs, 3 grams fiber.
Peanuts: 4 grams of carbs, 2 grams are fiber.
Macadamia nuts: 2 grams of carbs, 2 grams are fiber.
Hazelnuts: 2 grams of carbs, 3 grams are fiber.
Pecans: 1 grams of carbs, 3 grams are fiber.
Walnuts: 1 grams of carbs, 2 grams are fiber.
Cheese: Less than 1 gram of carbs.
8-Eating eggs and low-carb breakfast.
Breakfast is usually a very consistent meal that most of them have the most amount of carbs and little proteins.
That’s why eggs come handy, they have a good amount of proteins and very low carb, each egg has 1 gram of carb.
And of course, eggs give you the feeling of being full, which will help you eat fewer calories during the day. They are also easy to cook, you can boil them and leave them for later if you are in a run, or make omelets that can be really delicious.
9-Reading food labels.
Sometimes, we do the mistake of estimating how many calories can food has.
We should all develop the habit of reading labels, that will help you control your calories and will help reach your results even faster.
Also paying attention to the serving, sometimes they can be less or more than one.