India has seen a significant increase in obesity and overweight prevalence in recent times, reflecting a shift in lifestyle and eating habits. Urbanization, increasing consumption of processed and junk foods and sedentary activities owing to urban lifestyles contribute remarkably to this trend.

Our traditional diet patterns were typically rich in whole grains, fruits, and vegetables are now being replaced by calorie-dense, poor food choices. In addition, socioeconomic factors play a vital role in increasing the consumption of high-fat and high-sugar foods.

The impacts of weight gain are worrying with rising numbers of lifestyle-related disorders like diabetes, hypertension, and cardiovascular issues.  Making informed dietary choices can help you manage your weight effectively.
eating healthy

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How Food Impacts Weight Gain

All food items contain calories, which serve as the energy source your body needs to function. However, not all calories are created equal. Foods that are high in added sugars and unhealthy fats tend to be calorie-dense but low in essential nutrients, leading to overeating. For instance, a single serving of sugary drinks or fast food can pack hundreds of calories with minimal nutritional value. This can result in excess energy being stored as body fat.

Also Read: Why Am I Always Hungry? Here Are 7 Possible Reasons And Ways To Manage Increased Appetite

Moreover, certain foods can trigger cravings and affect hunger hormones, making it more challenging to regulate your appetite. Highly processed foods often lack fibre and protein, which help you feel full and satisfied. When your meals are devoid of these important nutrients, you may find yourself snacking more frequently and consuming additional calories throughout the day.

Conversely, whole foods like fruits, vegetables, whole grains, and lean proteins are not only nutrient-rich but also tend to be more filling. They provide the essential vitamins and minerals your body needs while helping to curb hunger and prevent overeating.

Understanding the relationship between food choices and weight gain is vital for making informed dietary decisions. By focusing on nutrient-dense foods and limiting those that are high in sugar and unhealthy fats, you can create a balanced diet that supports your weight management goals. Here are ten foods to avoid or limit to prevent unwanted weight gain:

Foods To Avoid To Avert Weight Gain

  1. Sugary Drinks

Sugar-laden beverages like soda, hot drinks, processed juices and fruit juices are heaped with simple sugar and empty calories. Instead have water, herbal teas, or other low-calorie drinks.

  1. Fast Food

Loaded with calories, unhealthy fats, and sugars, fast food is often convenient but detrimental to weight management. Enjoy meals prepared at home which allows you for better control over ingredients and portions.

  1. Processed Snacks

Chips, cookies, and other packaged snacks are often high in refined flour, sugars and unhealthy fats. Go for a healthier variety of snacks such as fruits, nuts, seeds or yogurt.

  1. White Bread/ Pastries

Refined carbohydrates like maida-based products are devoid of fibre can cause spikes in blood sugar and leave you feeling hungry sooner. Whole grain cereals are a better alternative, providing more fiber and nutrients.

Also Read: Calorie Deficit Diet: Know What Is It And How It Works In Your Weight Loss Journey?

  1. Ice Cream/ High-Calorie Desserts

These treats can be calorie-dense and low in nutritional value. If you crave something sweet, consider healthier options like frozen yogurt or fruit-based desserts.
foods to avoid to prevent weight gain

  1. Candy and Sweets

All types of candies are high in sugar and calories with little to no nutritional value. If you're looking for guilt-free sweet options have fresh fruit or dark chocolate in moderation.

  1. Processed Meats

Items like hot dogs, sausages, and deli meats are often high in calories and unhealthy fats. Select from a wide range of lean protein sources like chicken, fish, and legumes.

  1. High-Calorie Coffee Drinks

Coffee drinks can be surprisingly high in calories and sugar. Consider switching to black coffee or using low-calorie options for flavour.

  1. Cereals with Added Sugar

Many breakfast cereals are loaded with sugar, making them less nutritious. Look for whole grain cereals with minimal added sugars or try oatmeal topped with fruit.

  1. High-calorie Sauces/ Dressings

Sauces and dressings can add hidden calories to your meals. Opt for lighter options like vinaigrettes or make your own to control ingredients.

Conclusion

Avoiding these ten foods can help you maintain a healthy weight and promote overall well-being. Remember that moderation is key; occasional indulgences are perfectly fine as part of a balanced diet. Focus on whole, nutrient-rich foods, and pair them with regular physical activity for the best results in weight management.

For personalized dietary advice, consider consulting a healthcare professional or a registered dietitian.

(This article is reviewed by Kalyani Krishna, Chief Content Editor)

Author Profile:

M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.

 
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Food Groups and Risk of Overweight, Obesity, and Weight Gain: A Systematic Review and Dose-Response Meta-Analysis of Prospective Studies

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Weight gain attempts and diet modification efforts among adults in five countries: a cross-sectional study

Kyle T Ganson 1, Jason M Nagata 2, Lana Vanderlee 3, Rachel F Rodgers 4,5, Jason M Lavender 6,7,8, Vivienne M Hazzard 9, Stuart B Murray 10, Mitchell Cunningham 11, David Hammond 12

https://pmc.ncbi.nlm.nih.gov/articles/PMC9102257/