Do you want to know the secret to burning fat? Well, it’s not as complicated as you might think. There are many foods that can actually help your body burn fat and lose weight, but there are also some foods that will do the opposite! In this blog post we’ll explore various ways for how to eat healthy and burn more calories than usual.
After all, we are human beings. Some of the most delicious meals are also some of the worst in terms of fat and calories. But don’t worry! You don’t have to eat like Tom Hanks in Castaway to lose weight.
There are plenty of meals out there that taste wonderful and aren’t harmful to your health. It’s all about understanding why certain foods are bad so you can make better decisions on a daily basis. That being said, here are some dietary landmines to avoid, as well as some to skirt around.
Table of Contents
Trans Fat
A new research published in the Preventing Chronic Disease journal found that 84 percent of packaged foods labeled “0 grams trans-fat” on their Nutrition Facts panel had partially hydrogenated oil (the major dietary source of trans-fat) in the components list. Companies are currently permitted to round down less than 0.5 grams of trans-fat per serving
The good news is that trans-fat intake has decreased dramatically in the last three decades, according to a recent study published in the Journal of the American Heart Association. Men now eat 32% less trans-fat, and women 35% less than they did in 1980. Nevertheless, today 1.9 percent of men’s daily calories and 1.7 percent of women’s daily calories come from trans-fat.
Even a few daily grams of these fats raise bad cholesterol, decrease good cholesterol, and clog arteries; Harvard researchers estimate that trans-fats cause up to 228,000 heart disease cases and 50,000 fatalities each year. Because 2 grams is the maximum amount you should consume in one day, calling food with 0.5 gram or less trans
Nondairy Coffee Creamer
The amount of trans-fat in a cup of coffee cream can quickly add up, since people tend to use more than the spoonful quantity recommended for food manufacturers. This is because most coffee creamers are made of hydrogenated oils, which can be listed as partially hydrogenated oil on the ingredients list. Hydrogenation causes liquid fats to behave like solid ones, drastically increasing shelf life and making them popular in baked goods.
Peanut Butter
Check the label of your favorite peanut butter if it contains partially hydrogenated oils to get a long shelf life and creamy texture. If you’re cautious, go for the natural variety; while it is chunkier, it’s also healthier and frequently prepared with just salt and peanuts rather than oils high in trans-fat.
Frozen Pizza
Trans-fat is lurking in the dough of many frozen pizzas, with approximately 0.3 grams in just one slice. Katie Simpson, a mother of two from San Diego, filed a lawsuit against Nestle last year over its frozen pizza products sold by DiGiorno, Stouffer’s, and California Pizza Kitchen. (The case was dismissed in May.)
Toppings are the real villains: Butter flavoring might contain 0.5 grams of trans-fat per portion, whereas caramel flavoring may have as much as 1.5 grams. Some extra-buttery varieties can contain up to 15 grams of trans-fat per bag, which is all too easy to consume in one sitting. “Avoiding these types of toppings can go a long way in reducing trans-fat intake,” says registered dietitian Stephanie Clarke.
Packaged Cookies
Despite the fact that Girl Scout Cookies are called “trans-fat free,” they still contain trans fat. Even though a label reads “trans-fat free,” it doesn’t mean the food has no trans fat. It just means that any undetectable amount contains less than 0.49g per serving, so you might be eating up to three servings in one sitting!
Margarine
During World War II, margarine consumption soared as people scrambled for a source of butter. Even Eleanor Roosevelt used it as her toast topping of choice. However, it is high in trans-fat. Liquid vegetable oils are subjected to hydrogen bombardments to create that smooth spread. The more solid the margarine, the more hydrogenation it has undergone.
High Fructose Corn Syrup (HFCS)
This is a substance that did not exist until 1960, yet it has a strong allure to food producers since it is so incredibly sweet, cheap to create, and easy to store. According to David Zinczenko in The Abs Diet, our bodies don’t respond the same way to HFCS as we do to real sugar.
High fructose corn syrup may be found in an alarming number of food and beverage products in the supermarket aisle, according to those who pay attention to what they eat. Corn subsidies and other trends have pushed this relatively hazardous chemical into many of the most popular “food categories” that we buy on a daily basis. Here are some of the most popular food and beverage products that contain high fructose corn syrup: soda, fruit juices, sports drinks, cereal and processed foods.
Soft Drinks
High fructose corn syrup is present in most soft drinks, which is no surprise to anybody. The stuff may be downright nauseating to those who aren’t used to it. Even diet varieties may have a substantial quantity of this sweetener. When you add up the fact that soda machines can be found on the street corner, in the lobbies of buildings, in the break room at work, and elsewhere throughout society, it’s easy to see how people can consume so much of this substance without even trying.
Sauces And Salad Dressing
Ketchup is the most common topping on French fries, and a few individuals give it a second thought. That’s because it contains High Fructose Corn Syrup as its #3 ingredient – at least one bottle of America’s #1 best-selling ketchup, which has 4g of sugar in total.
Yogurt
Many dieters add yogurt to their regular diets, but they should be wary of the sweeteners it contains, many of which are made with High Fructose Corn Syrup to make them taste nice. Going for a low-calorie yogurt option no doubt entails using an artificial sweetener, which can be equally detrimental.
Processed Snacks
There are additional ingredients that most individuals wouldn’t consider HFCS alternatives for. Look at the labels of breaded meats or processed potato products to be sure that the sweetener isn’t listed somewhere else on the label.
Monosodium Glutamate (MSG)
Monosodium glutamate, often known as MSG, is a flavor enhancer found in many foods. The taste of monosodium glutamate has been compared to that of umami. Sweetness, saltiness, sourness, bitterness, and umami are the four tastes recognized by humans. Glutamate is said to have a fifth flavor known as “savory” or “meatiness.”
MSG, on the other hand, is used to boost this so-called umami flavor and has been linked to unpleasant negative side effects in even tiny amounts.
If you want to lose weight, the last thing that should be added to your diet is MSG! The following are foods containing high levels of monosodium glutamate:
Glutamate is an amino acid that has been shown to have excitatory action, which overstimulates neurons. MSG, torula yeast, yeast extracts and hydrolysed proteins can all raise glutamate levels, which excites nerve cells. Synthetic glutamates might be known by different names, but they are all essentially MSG in the end.
MSG is a glutamate found in various foods, including low-fat yogurt, canned soups and chips, as well as most ranch- and cheese-flavored products.
MSG is a flavor enhancer found in many foods, and the taste of monosodium glutamate has been compared to that of umami.
Vegan Breakfast Sausage
Torula (Candida utilis) is a type of fungus that has become increasingly popular as a food additive in vegetarian and vegan diets. The savory, meaty flavor of beef can be enhanced by Torula yeast. It’s no surprise that it’s frequently used in vegetarian burgers and other meatless meals. The yeast is cultivated in a controlled environment, and those who are looking to avoid the growth hormones fed to cattle may be fooled into thinking this is a good alternative.
Yeast extracts such as Brewer’s yeast extract or nutritional yeast extract can also contain MSG. When you’re checking labels of vegan foods like soy milk, make sure that hydrolysed vegetable protein isn’t one of the first few ingredients or you might be consuming MSG.
The yeast will be placed out to be cleaned and dried after the first harvesting. Field Roast’s Apple Maple Breakfast Sausages include yeast extract, which is most likely MSG.
You’re missing out on many good health benefits by adding yeast extract to your diet, but it’s especially important for vegetarians and vegans to avoid this ingredient as much as possible! Otherwise, they may begin experiencing headaches or other negative side effects over time which the doctor will not be able to pinpoint.
Bacon Bits
MSG is in many bacon-flavored bits, as this is not particularly surprising. MSG and other flavor enhancers including yeast extract and disodium guanylate are used in some bacon-flavoured chips. Bac’n Pieces from McCormick includes yeast extract and disodium guanylate, both of which are flavor boosters that are frequently used to mimic the taste of bacon.
Many people are shocked to learn that MSG is actually allowed in products labeled as “natural flavoring” or “natural food flavour.” If you’re experiencing nausea, headaches or any other negative side effects after eating a product which contains hidden sources of MSG, it’s time for an ingredient label reading session!
Veggie Burger And Nuggets
You’ve consumed torula yeast if you’ve ever eaten a Gardenburger Portabella Veggie Burger or a MorningStar Farms Grillers California Turk’y Burger. Torula yeast is present in Gardenburger Portabella Veggie Burger and MorningStar Farms Grillers California Turk’y Burger. Both autolyzed yeast extract and yeast extract are used in this product.
Autolyzed yeast extract is a hidden source of MSG and can be used in imitation bacon or other meat-like flavors, such as the “ham” flavor which appears in vegetable protein products like Tofurky’s Ham Deli Slices.
Fried Food
You probably know that trans-fats, saturated fats, calories and cholesterol are bad for your health. That’s because this has been talked about many times before. You should also avoid eating fried food because most of it will have MSG in it.
Stop by KFC and order anything fried from their menu to obtain tainted food with MSG. They’re not the only ones at fault. MSG is all over the place, particularly in packaged meals. If it’s cooked, comes in a package, and contains any amount of MSG, it will have some quantity of this nasty stuff.
Artificial Sweetener
Artificial sweeteners are available in almost every big-box grocery store. They’re hidden in soft drinks, baked products, and fruit juices to make them taste sweeter without adding extra calories. The vast majority of goods that contain artificial sweeteners are labeled “diet” or “low sugar,” although not all are (some even contain “natural”
Consumers may not be aware that they’re chomping on aspartame because they aren’t always clearly identified on food labels. Artificial sweeteners have been under fire for decades from health food advocates who claim that they can cause a variety of negative side effects, much like a medicine.
Sweeteners like aspartame are known to have some severe negative effects, such as depression, sleeplessness, blindness, tinnitus, hives, and a role in the development of Alzheimer’s and MS.
Light Food And Beverages
If you’re trying to be healthy, you might be enticed by foods with the words “lite” or “light,” which have less calories than their normal counterparts. What you lose in terms of calories, on the other hand, is frequently artificial sweeteners that are calorie-free but have their own side effects and health risks.
Diet Coke
Diet sodas do not contain High Fructose Corn Syrup, but they may include other sweeteners such as aspartame. Back in the day, when some poorly done research linked it to cancer, aspartame had a negative reputation. Scientists have now discovered, however, that the connection does not stand up. Those with a rare disease known as phenylketonuria cannot metabolize aspartame, but there are no benefits to those who can.
The debate continues over whether aspartame is as harmful as claimed, but why get involved? It’s highly dangerous and if you’re drinking diet beverages every day, you’re not doing yourself any favors.
There is no good evidence that aspartame causes cancer or worsens diabetes risk. Newer studies have even linked it to weight loss and a reduced chance of becoming obese in the first place! So drink away if you enjoy diet soda but don’t be fooled by products with other names for aspartame.
Packaged Snacks
Many of these snack packs are available in 100 calorie varieties, which appeal to a wide range of consumers. However, in order to make them taste good and not add too much to the bottom line, they include a variety of unnamed artificial sweeteners. Whether or not these are harmful to your health is debatable, but they’re certaintly not helping you lose weight.
Sodium
A high-sodium diet can have a detrimental effect on your health. Not only does it cause you to retain water, but it also raises blood pressure and has the potential to lead to heart problems. Almost all individuals who have had a heart attack, stroke, or are at risk for them are instructed to limit their sodium intake. It makes sense, then, that a low-sodium diet is extremely useful for those trying to lose weight.
Cheese
Cheese is high in saturated fat and cholesterol, so you should use it sparingly on your daily diet. However, there’s another aspect to consider when it comes to cheese: the amount of salt it contains. Avoid Cheez Whiz since one serving has almost a quarter of the recommended daily allowance of sodium. Even healthy cheeses like feta have a lot of salt.
Salami
Like cheese, salami is high in saturated fat and cholesterol. In addition to the nearly half a day’s allowance of sodium that one serving contains, it also has lots of nitrates. Nitrate-filled meats have been linked to pancreatic cancer and other dangerous conditions like diabetes or heart disease.
Mayonnaise
While you might love a good sandwich loaded with mayo, the fat content and high sodium levels in this condiment make it something to avoid. One serving of Just Mayo contains 50 percent of your daily allowance of cholesterol, so if you have heart problems or are trying to live healthier as a whole, stay away from mayonnaise.
Salty Snacks
The drawbacks of salty foods are that they make you desire more. Once the salty taste has been imprinted on your taste buds, you instinctively reach for more salty foods. For this reason, try to limit your intake of packaged snacks that are high in salt content like chips and pretzels.
Chips
Like many other foods on this list, chips have a ton of sodium in them which is bad for you when consumed excessively since it can lead to serious health issues such as heart disease and heart failure. In addition, they have a ton of fat in them which makes it difficult to lose weight if you’re eating these every day.
Frozen Meal
Salt can be disguised in your grocery store’s frozen food section. Frozen meals like pizza, meatloaf dinners, and even ice cream might contain up to 1,800 milligrams of salt. That is close to the AHA’s daily limit in just one meal. Excess salt makes your body hold onto water – this can make you bloated and puffy. It can also increase your risk of heart disease, hypertension, and stroke.
Bread And Tortillas
Breads, rolls, and tortillas are also high in sodium. Read the labels carefully when it comes to breads, rolls, and tortillas since not all grains are created equal. A single 6-inch flour tortilla can have more than 200 mg of salt and a 10-inch flour tortilla has almost 500 mg of salt. Instead of carbs made from white flour, try whole-grain breads.
One slice of most commercially prepared rye bread contains almost 50 percent of the daily allowance for salt in most countries! You may not think that one small sandwich could be that bad but if you eat two slices every day you can see how quickly your sodium intake shoots up. If you make your own bread, be aware of how much salt you use.
Calories
It’s easy to get sucked into believing that low-carb diets are the best option for weight reduction. A better approach is to focus on eating plenty of vegetables, lean meats and whole-grain carbs while avoiding processed foods that are high in sugar.
Beans are packed with protein, fiber, iron and magnesium. They also have significant amounts of calcium, thiamin (vitamin B), phosphorus and zinc. Eating beans helps you to feel full for a longer time after your meal which may prevent overeating.
Beans are also good for the heart and they help to control blood sugar levels, which is especially beneficial if you have diabetes or insulin resistance problems. They can even reduce cholesterol levels helping to regulate high blood pressure!
Pasta Dishes
A plain bowl of pasta will not ruin your day, in terms of calories, but pastas are frequently used as the basis for more calorie-dense meals. For example, an enormous slice of Lasagna Classico from Olive Garden has 850 calories, more than half of the amount recommended by dieters. That doesn’t leave much else to eat, with just a few slices of garlic bread and water to wash it down.
Chocolate
Milk chocolate still reigns supreme, but dark chocolate is gaining ground as a health food. The only issue is that it’s not as healthy for you as it may be easy to consume more calories if you have a chocolate binge. Each M&M has 3.4 calories, each piece of Godiva chocolate has 73 calories, and each Hug version has 60 calories. You can quickly rack up a lot of additional calories if you are not careful about your portion size.
Carbohydrates
It’s not necessary to go low-carb or no-carb, but you should keep an eye on your carbohydrate consumption. In fact, there is a recommended daily allowance of 130 grams. What are the negative effects of having too much sugar in your diet? Carbohydrate-rich meals are quickly digested and tend to raise blood sugar levels.
Excess insulin is stored in fat cells as a result of this, causing the body to produce more glycogen and resulting in fat accumulation. They’re also responsible for making you hungry again quickly, which can lead to greater eating and overeating than usual.
Bagels
For a long time, bagels were considered a healthy way to begin the day until the no-carb craze hit. Now they’re on the rise again, but is it wise? A plain Einstein Bros. Bagel has 59 grams of carbohydrates and consumes 45% of your daily allowance. When you’re having a bagel, you’re probably having cream cheese too, which adds more calories.
Coffee Drinks
Regular Joe won’t harm your carb levels for the day, but when you get all fancy, you’re basically making a carb-infused cocktail. A medium cappuccino from McCafe at McDonald’s has 12g of carbohydrates and a medium latte with sugar-free syrup puts you at 44g of carbs, almost ensuring that you’ll
Movie Popcorn
Movie popcorn is a must-have ingredient in any list of unhealthy meals. This may be classified under a variety of headings, such as too many calories, saturated fat, MSG, trans fats from hydrogenated oil, and even the “butter” topping doesn’t count. But it also contains a lot of carbs in addition to everything else.