A healthy weight-loss plan requires that we let go of some of our favorite snacks. Unfortunately, a lot of popular snacks these days are not healthy for you at all. They contain preservatives, have high levels of sugar, and provide little to no nutrients. Snacks can come in small portions, but the calories they contain are not small at all. These calories can add up quickly, which can cause a dent in our weight loss goals. Add to that a sedentary lifestyle, and you’ll be struggling to see results in your weight loss journey.
To find out about the six snacks that experts say are ‘crucial’ for you to avoid for healthy weight loss, we spoke to Dr. Kezia Joy, MD; nutritionist Heather Hanks; Mary Sabat, MS, RDN, LD, from BodyDesigns Ltd; Dr. Hector Perez from Bariatric Journal; and certified weight loss coach Joann Wen, founder of Spices & Greens. They shared with us six snacks we should avoid for better weight loss. Read on to learn more.
Potato Chips
Everyone has their favorite potato chips; whether it's Doritos or Lays, there are so many flavors you can choose from to satisfy your snack cravings. These snacks are marketed so well, from appealing packaging to new, unique flavors. However, potato chips are a snack you should avoid as much as you can for numerous reasons. Sabat tells us, "Potato chips are high in calories, unhealthy fats, and sodium. They are typically deep-fried, leading to an increase in calorie content. Additionally, they often contain additives and preservatives, which are not beneficial for weight loss. Regular consumption of potato chips can lead to weight gain and an increased risk of various health problems, including heart disease and high blood pressure." These are serious health problems coming from a snack that doesn't seem like it could harm your health in those ways.
On top of health risks and added unhealthy ingredients, potato chips can cause weight gain if eaten regularly, so it's best to limit your intake of this snack if you want to see weight loss results.
Candy Bars
Sabat mentions how candy bars can easily sabotage your goals of slimming down your body in more than one way. "Candy bars are loaded with sugar, unhealthy fats, and empty calories. They provide little to no nutritional value and can cause a rapid spike in blood sugar levels, leading to energy crashes and increased hunger. Regularly indulging in candy bars can sabotage weight loss efforts and contribute to the development of chronic conditions like obesity and diabetes," she states.
Obesity is a huge problem in this day and age, and the high-sugar foods that are being sold are huge contributors to this. One of the best ways you can maximize your weight loss efforts is by cutting out sugary foods that don't provide any nutritional benefits. They can wreak havoc on your overall health while also sabotaging your efforts to lose weight.
Donuts
Donuts, despite their irresistible appeal, are often associated with weight gain due to their high levels of refined carbohydrates, sugars, and unhealthy fats. These delectable treats pack a calorie-dense punch, contributing to an excess of energy intake. The rapid spike in blood sugar levels caused by the refined sugars can lead to an increased insulin response, promoting fat storage. Furthermore, the lack of substantial nutrients and fiber in donuts fails to provide a lasting sense of satiety, potentially leading to overeating.
"Donuts are made from processed white flour and deep-fried in unhealthy oil," Dr. Perez warns. "On top of that, they are usually drenched in all sorts of sugary and fatty toppings like glazes, sprinkles, chocolate chips, etc. All this makes them a shocking source of calories, trans fats, and sugar—all of which can contribute to weight gain in the waist area (and any other area!)."
Cookies
Cookies, while undeniably delicious, are often linked to weight gain due to their high content of refined sugars, unhealthy fats, and refined flours. These sweet treats are calorie-dense, and the rapid influx of sugars can lead to elevated blood sugar levels, triggering an insulin response that promotes fat storage. Additionally, the lack of significant nutritional value in many cookies fails to provide a sense of fullness, potentially leading to overconsumption.
"Cookies are often loaded with sugar and white flour, which can cause blood sugar spikes and lead to belly fat storage," Wen says.
Granola Bars
Granola bars, often perceived as a wholesome snack, can have implications for belly fat depending on their ingredients. While some granola bars are marketed as healthy options, many commercially available varieties contain high levels of added sugars, artificial sweeteners, and unhealthy fats. Consuming these bars excessively may contribute to an increase in overall calorie intake, potentially leading to the storage of excess calories as belly fat.
"Granola bars are the worst 'healthy' food for weight loss because they are full of inflammatory ingredients that prevent weight loss, including refined sugars and grains. Many food manufacturers claim that their granola bars are healthy because they contain oats, but the added ingredients in granola bars are what makes them so unhealthy," says Hanks.
Processed Meat Snacks
Processed meat snacks, such as beef jerky, sausages, and pepperoni sticks, have gained popularity as convenient on-the-go options. However, these products are often high in unhealthy fats, sodium, and preservatives, making them a potential contributor to weight gain.
Sabat says, "Beef jerky, sausages, and hot dogs are high in unhealthy fats and additives that can contribute to weight gain, including visceral fat." Excessive consumption of processed meat snacks can lead to an increased calorie intake and may promote overeating due to their addictive flavors and convenient packaging. To replace processed meat snacks with healthier options, consider choosing whole foods like fresh or dried fruits, vegetable sticks with hummus, nuts, and seeds for their nutrient density and satiety. Greek yogurt, cheese, hard-boiled eggs, and avocado slices offer protein and healthy fats.
