On a weight loss journey, it’s crucial to understand that not all foods marketed as “healthy” or “diet-friendly” are beneficial for dropping that number on the scale. Many of these foods can be deceptive, often leading to overconsumption or impeding your progress. Remember, you should avoid every one of these foods to optimize your weight loss efforts.

1. Protein Cereals

You’re in the shop and find a cereal that says “high in protein”. You get excited as it means you can finally reach your protein goal.

However, protein cereals don’t just have added protein; they also contain sugars and chemicals that humans shouldn’t be consuming.

While protein is essential for your growth & development, let alone for for weight loss and muscle maintenance, protein cereals are not the ideal source. These cereals can be highly processed, loaded with sugars, and packed with artificial ingredients to enhance flavour. The ingredients are optimised for consumers to overeat the cereal, rather than stick with the portion sizes.

The high sugar content can spike your blood sugar levels, leading to energy crashes and increased cravings throughout the day.

Alternatives

• Oats (not instant oats)
• Weetabix
• Bran flakes

*Don’t add sugar to either of these cereals

2. Most Cereals

Cereals, in general, are often marketed as a quick and healthy breakfast option, but most are far from it. Even though they may be “whole grain” or “low in calories”, they are usually high in refined sugars and low in fibre, leading to a rapid spike in blood sugar which tempts you to go for more. This will increase your hunger and make you more likely to snack later on.

People can easily assume that chocolate cereals are unhealthy, but normal cereals or even honey cereals are more subtle with them, and most people think it’s healthy, but the truth is, their true colours are hidden.

Cereals like Weetabix and bran flakes can be let off, but they should be consumed as minimally as possible.

Alternatives

• Oats (not instant oats)
• Weetabix
• Bran flakes

*Don’t add sugar to either of these cereals

3. Granola

Granola is often seen as a good food for bulking. But if it’s good for bulking, it will never be good for weight loss, which is the opposite of bulking.

Granola is often perceived as a healthy food, but it can be a hidden source of extra calories and sugar. Many granolas contain added sugars, oils, and dried fruits, making them calorie-dense and easy to overeat. If you enjoy granola, try making your own at home with minimal sweeteners and healthy fats, and control portion sizes. But there are always quicker breakfasts you can prepare that are healthy.

Alternatives

• Oats (not instant oats)
• Weetabix
• Bran flakes

*Don’t add sugar to either of these cereals

4. White Bread

This isn’t too subtle, as many people know white bread is unhealthy. However, people are still ignorant and continue to eat white bread frequently, for example, when they buy a sandwich from the shop or school. Don’t that baguettes are white bread as well!

White bread is meant to last longer, therefore they add preservatives which are sugars, and you know that sugar is unhealthy, so consuming white bread frequently won’t help your gut.

White bread is made from refined flour stripped of most nutrients and fibre, and this even applies to most brown or “whole grain” breads in shops. This lack of fibre means that white bread is digested quickly, causing a rapid increase in blood sugar and insulin levels. High insulin levels can promote fat storage, particularly in your belly which is not your goal.

Alternatives

• Ezekiel bread
• Homemade bread
• 1 – 2 ingredient rice cakes

*Don’t use sugary spreads on your bread, like Nutella, jam, peanut butter marmalade or honey. Here’s what you can put on your bread:

• Full-fat cheese
• Ham
• Chicken breast slices
• Full-fat butter

5. Oven/Ready-On-The-Go Food Items

You had a long day, and when you came home, you decided to boil some water, pour it in your pot noodles, and dig in.

You did all of that in less than 10 minutes. Great right? Did you save some time?

Yes, but you aren’t saving your gut.

Foods such as pre-made oven meals or ready-to-go snacks might save you time but will cost your health. These foods are usually high in unhealthy fats, sugars, sodium, and preservatives which can contribute to quick weight gain. They are designed to encourage overeating, derailing your weight loss efforts. They use the cheapest ingredients to “satisfy” you. So strive to get into the kitchen and prepare your meals at home.

Alternatives

• Grilled chicken salad
• 3-egg vegetable omelette

*Even homemade pizza may not be an option because the base is often a refined carb that can sabotage your fat loss goals

6. Reduced Fat or 0% Fat Food Items

Wow, I can enjoy that lovely milk taste and lose “fat”!

When you remove an ingredient or compound from a food item, it can never be or taste the same.

It applies to milk as well; remove the fat from it and it will be different, therefore you would have to add chemicals to it to make it as close in taste to normal milk as possible. And obviously, these chemicals aren’t good for your gut.

Note that fat is not the reason you’re fat, it’s because you’re eating the wrong foods.

Full-fat milk is healthy because your body needs fat for proper function and the fat in milk is healthy. It also promotes more fullness, preventing you from overeating.

So, don’t be misled by the “0% fat” or “low fat” food labels.

Alternatives

• Full-fat yoghurt
• Full-fat milk
• Full-fat butter

*Avoid eating flavoured yoghurts, as they’re loaded with sugar

7. Protein Bars

When people are desperate to reach their protein goals, they are likely to pick up absolutely anything that says “high in protein”, even if it’s processed. But if you continue like that, you will pay the price for your health long-term.

It’s not hard to pick up animal protein sources or non-processed ones, like eggs, lamb, and beans. 

Protein bars are often marketed as a healthy snack or meal replacement, but many are nothing more than glorified candy bars. They are typically loaded with sugar, artificial ingredients, and calories, making them a poor choice for those looking to lose weight.

Alternatives

• Mixed nuts (almonds, walnuts, cashews, peanuts, pecans, hazelnuts etc.)
• Homemade nut oat bars with low sugar

8. Cereal/Energy Bars

Cereal bars are just another way of pumping a lot of sugar into your system, spiking your insulin, and hence reducing your energy levels, and resulting in fat storage.

Some are very subtle when they go as far as putting “natural” in big lettering, which catches most people out. 

You will know something is natural if you read the ingredients.

Similar to protein bars, cereal and energy bars are often packed with sugars, refined grains, and unhealthy fats. They provide a quick energy boost but lack the nutritional balance needed to sustain you for long periods. These bars can also lead to increased hunger and cravings, which can sabotage your weight loss goals.

Alternatives

• Low-sugar, homemade oat bars

9. Flavored Water

People are just oblivious and think flavoured water is better-tasting water, but they’ll be in for a real surprise when they read the ingredients.

Once again, if a food item’s taste has changed, something has to be added to it, in this case, sugar.

Drink what nature gave you, which is water, and increase your healthy fat and protein intake if you get cravings.

Flavored water may seem like a harmless alternative to sugary drinks, but it can contain hidden sugars and artificial sweeteners. These additives can increase your appetite and cravings for sweet foods, making it harder to stick to your weight loss plan. Make life easier by sticking to plain water or making a fruit smoothie.

Alternatives

• Water
• Berry smoothie

10. Diet Coke

If Diet Coke tastes similar to normal Coke, something else must have replaced the sugar, maybe even a worse sugar that is high on the glycemic index.

They display common sugar as the only sugar when they put “0g of sugar” on the label. But other sugars may have near to zero calories but still spike your fat-storing hormone, insulin.

It’s just as bad as Coke, maybe even slightly worse.

Diet sodas like Diet Coke are often chosen by those trying to reduce calorie intake, but they may do more harm than good. The artificial sweeteners used in diet sodas can trigger cravings for sweet foods and disrupt your metabolism, potentially leading to weight gain rather than loss. Water, herbal tea, or unsweetened coffee are better alternatives.

Alternatives

• Water
• Tea
• Coffee
• Herbal tea
• Green smoothie

*Don’t add sugar to your tea or coffee

11. Store-Bought Sandwiches

All the companies think you care about is the taste, therefore they add all the chemicals and sugars they can add in a single food item to satisfy your taste buds, but not to protect your gut long-term.

Care about your health and READ THE INGREDIENTS LABEL.

Store-bought sandwiches may seem like a convenient and healthy option, but they often contain hidden calories from sauces, dressings, and high-calorie ingredients like cheese and processed meats. The bread is usually refined, leading to a quick digestion process that doesn’t keep you full for long. Getting in the kitchen and prepping meals is key!

Alternatives

• Egg & avocado rice cakes
• Wholemeal chicken wraps (have this very minimally)

12. Plant-Based or Nut Milk

Now they are targeting the older generation because most people who are older have been tricked into thinking healthy fats are bad and associated with obesity and high cholesterol, therefore they opt for “healthier” milks like almond milk.

While plant-based or nut milk can be a healthy alternative to dairy, not all are created equal. Many commercial varieties are loaded with added sugars, preservatives, and thickeners, which can add unnecessary spikes to your insulin, and potentially weight gain.

Alternatives

• Full-fat milk
• Homemade nut milk

13. Energy Drinks

Drinking an energy drink is the worst thing you can drink in the morning.

It’s like a vacuum cleaner for your energy; the glucose in there is already high on the glycaemic index, which spikes your insulin, and depletes your energy.

Energy drinks are often marketed as a quick way to boost energy, but they come with a host of downsides for weight loss. These drinks are typically high in sugars and caffeine, leading to energy spikes and crashes. The excessive sugar content can also contribute to weight gain and increased cravings.

Alternatives

• Oat smoothies
• Berry smoothies

14. Salad Dressings

Salad is associated with health benefits, but it’s also a path companies take to create salad dressings and add sugar in them to add to your salad. When you do that, you turn your salad into an unhealthy salad.

Many dressings are high in unhealthy fats, sugars, and sodium, which can add unnecessary spikes to your blood sugar, and also cause easily preventable cravings.

Alternatives

• Olive oil

15. Fried foods

Macdonald’s fries, KFC chicken, tortilla chips; do they ring a bell?

Yes, because they’re all deep-fried with refined oils.

Seed oils are one of the main reasons humans have gotten fatter since the 1960s, and their increase aligns with obesity rates.

They cause inflammation and increase cortisol levels, which can increase your appetite and result in you gaining fat.

They also damage the part of your cells that produce energy (your mitochondria), which reduces your efficiency at using fat as energy, resulting in fat gain.

Seed oils, such as soybean, corn, and sunflower oils, are commonly used in processed foods and are high in omega-6 fatty acids. An imbalance between omega-6 and omega-3 fatty acids can lead to inflammation, which can hinder weight loss efforts. Instead, choose healthier fats like olive oil, avocado oil, or coconut oil for cooking.

You can even use butter or ghee to cook your food!

Alternatives

• Butter-fried chicken instead of deep-fried
• Homemade burgers without bun

*Have cooked foods instead of deep-fried

16. Whey Protein

One of the biggest “go fors” in the muscle-building industry.

But along with building some muscle, you will increase the chances of becoming more ill from diseases and conditions, and this is due to the high glycaemic sugars and sweeteners that come with whey protein. This can be problematic for those focusing on weight loss.

These artificial flavours and fillers can contribute to weight gain. Your protein intake should always solely come from animal protein.

Alternatives

• High protein smoothie
  • Milk or Greek yoghurt
• Animal protein, like eggs

17. Burger Buns

Big mac, and cheeseburgers; do you eat these often?

Burger buns are just refined carbs, which are high in sugar and most likely ultra-processed.

Burger buns, usually made from refined white flour, add empty calories and unnecessary sugar to your meal. These buns are quickly digested, causing blood sugar spikes and promoting fat storage. For a healthier option, consider eating your burger without the bun or opting for a whole-grain or lettuce wrap instead.

Alternatives

• Homemade burger buns
• Egg rice cakes

*Prepare meals that don’t require bread

18. Wrap Tortillas

Wrap tortillas are also refined carbs, which are high in sugar and most likely ultra-processed.

Wraps are often seen as a healthier alternative to sandwiches, but the tortillas used can be just as problematic as bread.

Many tortillas are made from refined flour and can be high in calories, especially if they’re large. Additionally, wraps often contain hidden fats from oils used in the cooking process. Opt for whole-grain tortillas or use lettuce leaves as a wrap substitute.

Alternatives

• Homemade wraps
• Egg rice cakes
• Wholemeal chicken and bacon wraps (once in a while)

*Prepare meals that don’t require bread

Conclusion

Avoiding these deceptive foods can help you stay on track with your weight loss goals. By focusing on whole, minimally processed foods, you’ll not only reduce your sugar intake but also provide your body with the nutrients it needs to thrive.

Getting used to cooking is a must for weight loss, as you’ll know what ingredients you’re adding to your food. Instead of buying frozen pizza or picking up a strawberry milkshake from Macdonalds, you could make a grilled chicken salad, and blend up a berry smoothie.

So, although it may take more time out of your day, it is worth your fat loss goals.

If there’s one other thing you should take away, it’s reading the ingredients. The food companies can’t hide what’s in the food, so you should leverage that to your advantage.

Avoid the food item if at least one bullet point applies to it:

• It’s a long ingredients list
• There are multiple ingredients that you’ve never heard of
• They have long, complex names
• It’s an ingredient you never find in a kitchen

But exceptions can be if the food item’s ingredient list is short but there’s one additive for example an emulsifier.

Lastly, because I didn’t mention these foods if the food item you’re about to buy is in either of these categories, avoid it:

• Pastries (croissants, cinnamon rolls, muffins, danishes, and doughnuts)
• Confectionery (sweets, fruit snacks, gummy vitamins, chocolates, wafers, ice cream etc.)
• Biscuits (crackers, cookies etc.)
• Most breads (buns, hot dogs, wraps etc.)
• Sugary drinks (fruit juice, fizzy drinks etc.)
• Chips (crisps, tortilla chips)
• And of course, alcohol