If you’re trying to lose weight, it’s important to nourish yourself with nutritious foods that can fuel your body with the energy it needs to take on everything the day holds. Unfortunately, there are many popular foods and beverages out there that can do the opposite—i.e. load your body with “empty calories,” or calories that have virtually no nutritional value. Ultimately, these foods are extremely detrimental to your weight loss goals and could even negatively impact your metabolism when eaten in excess.
“Some processed foods with empty calories and lack of nutrients can negatively affect your metabolic function and overall health,” warns nutritionist Krutika Nanavati. But what are some examples of the worst options out there? We asked her to shed some light on the biggest culprits. She told us that sugary cereals, sweetened beverages, and baked goods are among the worst options. Learn more about the risks below.
1. Sugary Cereals
Cereal is a quick, convenient breakfast option that many people keep stocked in their pantries. However, it's also typically loaded with sugar and empty calories, making it a poor choice for anyone who wants to keep their body in great shape.
"Many sugary cereals are packed with refined grains, added sugars, and artificial ingredients," Nanavati warns. "These offer minimal nutritional value and lead to rapid spikes in blood sugar, followed by crashes, leaving you feeling sluggish and craving more sugar."
She recommends opting for whole-grain cereals with minimal added sugar, or trying out probiotic-packed Greek yogurt with berries and nuts for a "more satiating and nutrient-rich breakfast." Got it!
2. Sweetened Beverages
You may not frequently consider the impact that the beverages you drink could have on your weight loss goals. But as it turns out, sugary drinks can be just as bad for you as sugary foods. It's no secret that consuming an excess of sugar can take a serious toll on your health, and this remains true when that sugar comes in liquid form.
"Sugary sodas, sports drinks, and sweetened coffee beverages are loaded with added sugars and devoid of essential nutrients," Nanavati says. "These contribute significantly to empty calorie intake, promoting weight gain and negatively impacting blood sugar control."
Luckily, there are plenty of tasty, low-sugar beverages to choose from. "If you want a refreshing and hydrating drink, consider water, unsweetened tea or coffee, or natural fruit-infused water," Nanavati recommends.
3. Sugary Baked Goods
Who among us doesn't love a tasty little pastry? Unfortunately, while it's alright to treat yourself every now and then, regularly indulging in sugar-loaded baked goods could cause damage to your metabolism and ultimately thwart your weight loss goals.
"Cookies, pastries, and cakes are often high in refined sugars, unhealthy fats, and processed ingredients, offering minimal nutritional value," Nanavati notes. "These can lead to blood sugar fluctuations, cravings, and weight gain."
Does this mean you have to give up baked goods altogether? Not necessarily! "Opt for healthier baked goods made with whole grains, natural sweeteners, and healthy fats, or indulge in fresh fruits and nuts for a satisfying and nutritious treat," she recommends. Noted!
The bottom line
Ultimately, of course, as we've stated above, treating yourself every once in a while is just fine—and even healthy. However, consuming an excess of empty calories on a basis is a bad idea for anyone, especially those who want to maintain a healthy metabolism and shed a few pounds. When you cut back on processed foods like this and swap them with nutritious, whole foods, you'll be doing your body a major favor.
