Top 5 Foods to AVOID to lose weight fast

The key to achieving and maintaining weight loss is to never eat more than you can expend. As soon as you start eating more calories than you burn, your body will start storing the excess into body fat.

Remember you are 80% your diet and only 20% exercise. So playing close attention to what you put in your mouth, will directly affect your fat loss.

The keyword here is “foods to avoid” rather than “foods never to eat”. The last thing you want to do is become obsessive of what you should and should not eat when trying to lose fat. The only exception to this rule is if you are allergic or intolerant to any food.

Nevertheless, there are some unhealthy foods which you must avoid, if you want to attain and maintain a flat belly and your dream figure. Moderation is the key here. Remember, you can still eat these foods and enjoy them (during an occasional cheat meal) and maintain a lean body.


Top 5 Foods to AVOID to lose weight fast


1. Sugar

sugar, foods to avoid to lose weight fast

Sugar Heart

Image courtesy of Tina Phillips at

Every time you eat sugar, your blood glucose levels rise quickly. This causes your pancreas to release insulin. Insulin is a hormone, which signals your body to store fat.  So more sugar you eat, higher your blood glucose levels, more insulin release, longer you stay in fat storage mode.

Refined, concentrated sugar consumed in large amounts rapidly increases blood glucose and insulin levels, increases triglycerides, inflammatory mediators and oxygen radicals, and with them, the risk for diabetes, cardiovascular disease and other chronic illnesses.

Sugar contains very little nutritional value; these calories can easily get stored as body fat if you do not watch your consumption closely. Moreover, sugar is addictive.

Sugar-containing foods in their natural form, whole fruit, for example, tend to be highly nutritious—nutrient-dense, high in fiber, and low in glycemic load.


All processed, refined sugar be it form of table sugar (sucrose), high fructose corn syrup etc.

Replace it with:

natural sweeteners like raw honey, stevia or go sugar free!

2. Gluten

 bread_basket, food to avoid to lose weight fast, wheat, glutenImage courtesy of Witthaya Phonsawat at

Read: How Gluten makes you fat, even if you don’t have celiac


Gluten gives you a puffy look. Not all carbohydrates are bad, but avoiding wheat (a gluten containing grain) may help you shed those stubborn pounds and bring you closer to the body of your dreams. Gluten is constipating and inflammatory, which leads to weight gain plus other health issues.


Common gluten containing foods include bread (including whole wheat), pasta, pizza, cookies, cakes, doughnuts, pancakes. Always read labels and avoid gluten/ wheat.

Replace it with:

Brown rice, quinoa, millet, organic corn and other non gluten containing grains


3.   Sugary beverages – Fruit Juice / Soda pop.

orange_juice, food to avoid to lose weight fastphoto credit: FoodBev Photos

While fruit is indeed good for you, – full of fiber and vitamins and minerals, when the sugar in fruit is concentrate in juice, the sugar levels can become high and potentially unhealthy.

Vegetable juices are definitely better choice than fruits juice. And always load up on water to avoid getting any calories from your drinks. Don’t drink your calories. Limiting your sugary beverage intake may be even more important than solid foods in a weight-loss plan.


All fruits juices and soda pops such as Coke, Pepsi, Mountain Dew, etc

Replace it with:

Vegetable juice, unsweetened herbal teas, pure filtered water

4. Artificial sweeteners.

aritficial_Sweetener, food to avoid to lose weight fastphoto credit: HealthDaddi


Since their discovery, the safety of artificial sweeteners has been controversial.

Artificial sweeteners provide the sweetness of sugar without the calories. Even though artificial sweeteners do not raise your blood sugar, their safety is questionable. I would personally avoid them just to be safe.


Nutrasweet, Equal, Sweet N Low, Sweet Twin, Sugar Twin, Splenda, Sunett & Sweet One etc.

Replace it with:

Stevia, natural sweetener like raw honey or go sugar free.


5. Deep Fried Foods

 french_fries, food to avoid to lose weight fastphoto credit: Domzy94

Deep fried foods are tasty, but they are definitely not healthy. Fried foods are unhealthy because they tend to be high in fat and calories. Deep frying also robs the food of its nutrients. Partially hydrogenated oils are unhealthy as they contain trans fats.


French fries, potato fries, onion rings, fried fish, breaded chicken etc

 Replace it with:

grilled foods, pan fried foods, stir fries, salads


In the end , balance is important. For most healthy exercising people, a sweet snack or a deep fried treat is not the end of the world, be it potato chips, fries, chocolate truffle, an ice cream cone, or indeed, a glass of fruit juice! However, overdoing on these foods may halt your fat loss efforts or even lead to weight gain. So be mindful when eating these kinds of foods and minimise their intake.

Read: How to practice mindful eating to lose weight fast



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2 thoughts on “Top 5 Foods to AVOID to lose weight fast

  1. Ann Bradshaw

    One more easy tip is to avoid caffeine, as it makes us retain water in our cells. Keep that in mind when looking for alternatives to all important liquids in our diets.

    To help lose weight fast, you should increase your daily intake of water, too.


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