When it comes to losing weight, the foods you choose to include—or exclude—can make a significant difference. According to nutrition expert Ulrike Kuehl, head of nutrition at Lumen, cutting out certain calorie-dense foods can supercharge your weight loss efforts and make it easier to maintain long-term results.
Kuehl recommends eliminating three types of foods that can contribute to overeating and hinder your progress toward a healthier weight. Here’s what to avoid:
1. Ultra-Processed Foods
Ultra-processed foods, which include many packaged snacks and fast foods, should be limited in your diet, says Kuehl. These foods are often packed with refined sugars, unhealthy fats, and artificial additives, which can overstimulate the brain’s reward centers. This “hyper-palatable” effect can override natural hunger cues, leading to cravings and overeating. Kuehl emphasizes that opting for whole, nutrient-dense foods helps regulate appetite and enhances metabolic flexibility—the body’s ability to switch between burning carbohydrates and fat for energy.
2. Fried Foods
Fried foods like chips, onion rings, and fried chicken are high in trans fats and are considered “energy-dense,” meaning they pack in a lot of calories with little nutritional benefit. The frying process adds significant calories without offering essential nutrients, making it easy to consume more fat than intended. Regular consumption of fried foods is linked to weight gain and an increased risk of metabolic health issues. Kuehl advises limiting fried items to support weight loss and overall health.
3. Alcohol
Alcohol is another calorie-dense culprit that can derail weight loss goals. Not only does alcohol add empty calories to your diet, but it’s often consumed in combination with sugary mixers, further increasing the calorie count. Moreover, alcohol’s dehydrating effects can trigger hunger signals, encouraging overeating. Kuehl suggests cutting back on alcohol, especially when mixed with sugary drinks, to avoid unnecessary calorie intake and reduce cravings.
Swap These for Healthier Alternatives
Kuehl suggests swapping these calorie-dense foods for alternatives that help manage hunger and curb cravings. Incorporating foods that are rich in fiber, protein, and healthy fats can support your weight loss efforts and help maintain balanced energy levels throughout the day.
By making these simple food adjustments, you can significantly improve your chances of losing weight in a sustainable way, without the constant battle of overeating.
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