5 Foods To Keep Out Of Your Kitchen To Help Your Weight Loss Journey.

5 Foods to Keep Out of Your Kitchen

 

1. Refined Grains

This category includes: White bread, white rice, many baked goods

For many people, white pasta, rice, cookies, cereal, and bagels make the world go ’round. But refined grains have been processed in a way that removes fiber and important nutrients, and taking the fiber out means you’ll feel less full, making it easier to overeat.

Since there’s no fiber, refined grains are digested much more quickly than unrefined ones. This can result in a spike in your blood sugar, which can then cause the body to over-secrete the hormone insulin. “A surge of insulin can then result in low blood sugar, which makes you hungry again,” she says. “Insulin is a storage hormone, so when a lot is released, we end up storing most of those calories as fat [if not used for energy],” Rumsey adds.

Whole grains, on the other hand, aren’t stripped of fiber and key nutrients. They’re digested much more slowly, which leads to more stable blood sugar levels and less “I WANT MORE PASTA!”

The good news: Plenty of refined grain favorites have healthier unrefined versions. Try swaps like brown rice for white rice, and nutty, whole-grain wheat bread for white bread.

 

2. Foods and Drinks With Added Sugar

This category includes: Pasta sauce, fruit juice, yogurt, condiments

Sugar can sneak into your daily diet in some of the most unlikely foods. Manufacturers often add sugar (in the form of cane juice, fruit juice concentrate, high-fructose corn syrup, and more) to foods and drinks like yogurt, fruit juice, sports drinks, pasta sauce, granola, and condiments.

Research suggest that a diet high in excess sugar can contribute to the development of cardiovascular disease and type 2 diabetes. Don’t overlook drinks, either: Sugary drinks — whether soda or happy hour margaritas — also play a role in obesity and obesity-related health issues.

Even the natural sugars in fruit may lead to weight gain if you go overboard — depending on how you consume it. Fruit juice no longer contains the filling fiber and pulp of the whole fruit.

But if you’re eating whole, fresh fruit, then you’re also consuming water and fiber, which helps slow your body’s absorption of the sugar. “The benefit to having natural sugars versus added sugars is that with natural sugars, you get other beneficial nutrients at the same time,” MacQueen says. Take fruit, for instance: One large apple contains 23 grams of natural sugar, but you’re also eating fiber, as well as vitamins A and C.

Milk is another good example: One cup of 2% milk has 13 grams of natural sugar. But each cup also has almost 10 grams of protein, and important vitamins and minerals like vitamins A, D, and calcium and potassium.

 

3. Processed Foods

This category includes: Processed meats, packaged snacks, canned foods packed in syrup

“Some foods undergo a low level of processing that doesn’t affect their nutrition, like freezing fruits and vegetables. Other foods are more highly processed and have sugar, salt and/or fat added,” Rumsey says.

“Ultra processed foods” can include sweeteners, emulsifiers, preservatives, colors, and flavors, many of which are artificial. The unnecessary salt, sugar, fat, and artificial additives in this type of processed foods can promote weight gain. Even worse? “Highly processed foods appeal to our taste buds and make it hard to eat just one serving,” adds Rumsey.

 

4. Greasy and Fried Foods

This category includes: Burgers, fried chicken, pizza — namely fried foods made outside of your own kitchen where the oils are lower quality and potentially less healthy

Research suggests that eating fatty fried foods on a regular basis could raise your risk of Type 2 diabetes and heart disease. But while we do suggest ditching greasy fried food, don’t forget that healthy fat is an essential part of a balanced diet. Just aim to get most of your fat from unsaturated sources, such as nuts, seeds, avocados, and fatty fish like salmon and tuna, Rumsey says.

On the opposite side of the spectrum, it’s a good idea to avoid many low-fat or nonfat foods. Manufacturers often add more sugar or refined grains to reduced-fat foods to make them tastier.

 

5. Alcohol

This category includes: Beer, wine, liquor

“People often overlook the role that caloric beverages — especially alcohol — have on weight, as many dieters solely focus on food choices,” MacQueen says. While moderate alcohol intake doesn’t appear to be linked to obesity, “heavy drinking and binge drinking” are associated with increased body weight.

We’re not saying you can’t ever have a glass of wine or a celebratory mojito, but a drink — or more — each night can make it harder to lose weight, both because of the extra calories and because getting boozy can lower your inhibitions.

After a few drinks, you may lose the drive to stay on the healthy eating track and eat more (and maybe less healthfully) than you intended.

But Don’t Eliminate Entire Food Groups

Now that we just spent the bulk of this article telling you why you should keep bagels, cookies, packaged snacks, and booze out of your home, it’s time to play devil’s advocate. Sometimes it’s not a good idea to eliminate an entire food group.

Here’s why: Completely restricting certain foods or entire food groups can increase temptation or lead you to miss out on important minerals and vitamins.

“Each type of food, or food group, provides certain nutrients that the body needs to carry out specific functions,” MacQueen says. “If you eliminate an entire type of food, you jeopardize your health in various ways depending on the nutrient you avoid.”

In addition, an overly restrictive diet — let’s say super low carb, for instance — can leave you feeling deprived. “Making something off limits increases the chance you want to eat it, which can lead to restriction followed by a binge,” Rumsey adds.

Focusing on healthy habits that are sustainable and realistic, on the other hand, will likely be more successful over the long haul.

The Bottom Line

You don’t necessarily need a long, detailed list of specific foods to ban from your kitchen. By prioritizing healthy, whole foods when you’re stocking your fridge and pantry, the foods that you should avoid will naturally disappear from your shelves.

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