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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

The 10 Unhealthiest Carbs That Are Secretly Sabotaging Your Diet

Ditch these carb-heavy culprits to boost energy, burn fat, and stay on track.

Carb,Addiction.,Dieting,Girl,Dreamily,Looks,At,Tempting,Sweets,In
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Carbohydrates are a necessary part of a balanced diet, providing the energy your body and brain need to function. However, not all carbs are created equal. While some are nutrient-dense and fiber-rich, others are highly processed, stripped of their natural benefits, and packed with hidden sugars. These unhealthy carbs can quickly derail your weight-loss efforts by spiking your blood sugar, triggering cravings, and promoting fat storage—especially around your belly. Worse yet, they’re often disguised as “healthy” options, making it even harder to avoid them. By identifying these sneaky culprits and replacing them with smarter choices, you can boost your energy levels, reduce cravings, and stay on track with your diet. Here are the 10 worst offenders and what to eat instead to support your weight-loss journey and overall health.


White Bread

White,Bread,Is,Bread,Made,From,Wheat,Flour.,Soft,Bread

White bread is made from refined grains, which strip away the fiber and nutrients. The result is a carb that quickly spikes blood sugar, leaving you hungry soon after. Replace white bread with whole-grain or sprouted bread for a fiber boost that keeps you full longer.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Sugary Cereals

Chocolate,Balls,Corn,Flakes,In,A,White,Bowl,,White,Background.Shutterstock

Many breakfast cereals are loaded with sugar and lack the fiber needed to balance blood sugar levels. Instead, choose oatmeal or unsweetened granola and add fresh fruit for a naturally sweet, fiber-rich alternative.

Pastries and Donuts

A,Close-up,Shot,Of,A,Variety,Of,Donuts,On,AShutterstock

These carb-heavy treats are packed with sugar, fat, and empty calories. They offer little nutritional value and contribute to rapid fat storage. Opt for whole-grain toast with almond butter or a homemade muffin made from whole grains and natural sweeteners.

Chips and Crackers

Sandwich,Crackers,Filled,With,Peanut,Butter,Flavored,Cream,In,WhiteShutterstock

Most chips and crackers are made from refined flour and often include unhealthy oils and additives. Swap them for whole-grain crackers or veggie sticks with hummus for a healthier snack that satisfies your crunch craving.

White Rice

White,Rice,In,BowlShutterstock

White rice is low in fiber and nutrients, making it less filling and more likely to cause blood sugar spikes. Replace it with brown rice, quinoa, or cauliflower rice for a nutrient-dense alternative that supports weight loss.

Flavored Yogurt

Strawberry,Yogurt,With,Fresh,Strawberry,In,Heart-like,Formed,On,WoodenShutterstock

Though it may not seem like a carb-heavy food, flavored yogurts often contain added sugars that can sabotage your goals. Opt for plain Greek yogurt and sweeten it naturally with berries or a touch of honey.

RELATED: This Is Exactly How to Lose Body Fat This Year

Sugary Drinks

Plastic,Bottles,Of,Assorted,Carbonated,Soft,Drinks,In,Variety,OfShutterstock

Sodas and sweetened teas are loaded with liquid carbs that provide no fiber or nutrition. Replace these with water, sparkling water, or herbal teas to stay hydrated without the sugar rush.

Pasta

Spaghetti,Alla,Puttanesca,Or,Neapolitan,Pasta,On,A,Gray,Background.Shutterstock

Regular pasta is made from refined flour, which lacks fiber and nutrients. Opt for whole-grain pasta, chickpea pasta, or zucchini noodles for a more balanced meal.

Baked Goods

Homemade,No,Bake,Cookies,And,Cream,Cheesecake,,Creamy,Cheesecake,WithShutterstock

Cookies, cakes, and other baked goods are often made with refined flour and sugar, offering empty calories that contribute to weight gain. Choose homemade treats with whole-grain flours and natural sweeteners when you want a dessert.

RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

Pizza Crust

Close-up,Of,An,Olive,,Onion,,And,Ham,Pizza,With,Parmesan-brushedShutterstock

Traditional pizza crust is made with refined flour, which offers little fiber or nutrition. Opt for whole-grain, cauliflower, or thin-crust options to enjoy pizza without the guilt. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

More For You

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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Carbohydrates are a necessary part of a balanced diet, providing the energy your body and brain need to function. However, not all carbs are created equal. While some are nutrient-dense and fiber-rich, others are highly processed, stripped of their natural benefits, and packed with hidden sugars. These unhealthy carbs can quickly derail your weight-loss efforts by spiking your blood sugar, triggering cravings, and promoting fat storage—especially around your belly. Worse yet, they’re often disguised as “healthy” options, making it even harder to avoid them. By identifying these sneaky culprits and replacing them with smarter choices, you can boost your energy levels, reduce cravings, and stay on track with your diet. Here are the 10 worst offenders and what to eat instead to support your weight-loss journey and overall health.


White Bread

White,Bread,Is,Bread,Made,From,Wheat,Flour.,Soft,Bread

White bread is made from refined grains, which strip away the fiber and nutrients. The result is a carb that quickly spikes blood sugar, leaving you hungry soon after. Replace white bread with whole-grain or sprouted bread for a fiber boost that keeps you full longer.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Sugary Cereals

Chocolate,Balls,Corn,Flakes,In,A,White,Bowl,,White,Background.Shutterstock

Many breakfast cereals are loaded with sugar and lack the fiber needed to balance blood sugar levels. Instead, choose oatmeal or unsweetened granola and add fresh fruit for a naturally sweet, fiber-rich alternative.

Pastries and Donuts

A,Close-up,Shot,Of,A,Variety,Of,Donuts,On,AShutterstock

These carb-heavy treats are packed with sugar, fat, and empty calories. They offer little nutritional value and contribute to rapid fat storage. Opt for whole-grain toast with almond butter or a homemade muffin made from whole grains and natural sweeteners.

Chips and Crackers

Sandwich,Crackers,Filled,With,Peanut,Butter,Flavored,Cream,In,WhiteShutterstock

Most chips and crackers are made from refined flour and often include unhealthy oils and additives. Swap them for whole-grain crackers or veggie sticks with hummus for a healthier snack that satisfies your crunch craving.

White Rice

White,Rice,In,BowlShutterstock

White rice is low in fiber and nutrients, making it less filling and more likely to cause blood sugar spikes. Replace it with brown rice, quinoa, or cauliflower rice for a nutrient-dense alternative that supports weight loss.

Flavored Yogurt

Strawberry,Yogurt,With,Fresh,Strawberry,In,Heart-like,Formed,On,WoodenShutterstock

Though it may not seem like a carb-heavy food, flavored yogurts often contain added sugars that can sabotage your goals. Opt for plain Greek yogurt and sweeten it naturally with berries or a touch of honey.

RELATED: This Is Exactly How to Lose Body Fat This Year

Sugary Drinks

Plastic,Bottles,Of,Assorted,Carbonated,Soft,Drinks,In,Variety,OfShutterstock

Sodas and sweetened teas are loaded with liquid carbs that provide no fiber or nutrition. Replace these with water, sparkling water, or herbal teas to stay hydrated without the sugar rush.

Pasta

Spaghetti,Alla,Puttanesca,Or,Neapolitan,Pasta,On,A,Gray,Background.Shutterstock

Regular pasta is made from refined flour, which lacks fiber and nutrients. Opt for whole-grain pasta, chickpea pasta, or zucchini noodles for a more balanced meal.

Baked Goods

Homemade,No,Bake,Cookies,And,Cream,Cheesecake,,Creamy,Cheesecake,WithShutterstock

Cookies, cakes, and other baked goods are often made with refined flour and sugar, offering empty calories that contribute to weight gain. Choose homemade treats with whole-grain flours and natural sweeteners when you want a dessert.

RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

Pizza Crust

Close-up,Of,An,Olive,,Onion,,And,Ham,Pizza,With,Parmesan-brushedShutterstock

Traditional pizza crust is made with refined flour, which offers little fiber or nutrition. Opt for whole-grain, cauliflower, or thin-crust options to enjoy pizza without the guilt. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

They're in your kitchen right now. Foods you eat every day, perhaps even foods you think are healthy. But these everyday staples might be undermining your health without you realizing it. Dr. Anthony Balduzzi, founder of The Fit Father Project and The Fit Mother Project, has helped over 30,000 families transform their health through proper nutrition. After losing his father at a young age, he dedicated his life to studying health and nutrition, earning degrees from the University of Pennsylvania and a doctorate in naturopathic medicine. "These foods are like landmines when you're out in the world," Dr. Balduzzi warns. Here are the top 10 foods he says you need to watch out for – and what to eat instead.


Store-Bought Chips: Your Daily Diet Destroyer

"Chips are literally the living definition of empty calories," Dr. Balduzzi highlights in his post. Just three ounces of chips weekly adds over 24,000 calories to your diet annually – equivalent to about seven pounds of fat. The combination of low-quality potatoes, inflammatory oils, and excessive salt makes them particularly harmful. Instead, try brands made with almond or cassava flour and avocado oil, or make your own apple or zucchini chips at home.

Non-Organic Bread: The Pesticide Problem

Organic Whole Wheat White Bread Cut into SlicesShutterstock

"If you're eating non-organic bread, your bread is sprayed with glyphosate, which is also known as Roundup," Dr. Balduzzi reveals. This pesticide can damage your gut microbiome and potentially cause various health issues. The solution? Switch to organic sprouted bread like Ezekiel Bread or organic sourdough, which offer better nutrition and are often easier to digest.

RELATED: This Nutritionist Shares a 3-Ingredient “Lazy Girl Pasta” That Helped Her Lose Weight

Commercial Baked Goods: The Thyroid Disruptor

A,Close-up,Shot,Of,A,Variety,Of,Donuts,On,AShutterstock

Those tempting pastries and donuts aren't just sugar bombs. "These bromides actually get into your thyroid gland," Dr. Balduzzi explains, "and block the absorption of iodine, leading to a sluggish metabolism." Many commercial baked goods contain these thyroid-disrupting compounds. Instead, opt for healthier breakfast options like avocado toast on organic bread or egg-based recipes.

Cream-Based Pasta Dishes: The Hidden Calorie Trap

Creamy Alfredo pasta with chicken, mushrooms and parmesan cheese. Healthy Italian foodShutterstock

"Even a cup of chicken Alfredo has about 500 calories," warns Dr. Balduzzi, "and let's be honest, this stuff's so good, you want to eat six cups." His solution? Choose organic wheat or legume-based pasta with low-sugar marinara sauce instead. The lycopene in tomato-based sauces offers additional health benefits for vision and overall health.

Fried Fish and Chicken: The Heart Risk Factor

Woman eating a takeaway fried chicken wing from fast food cafe with a mouth and teeth close upShutterstock

The evidence is clear: eating fried fish just once weekly increases heart failure risk by 48%. "Fried foods are toxic for your cardiovascular system," Dr. Balduzzi states. The high-temperature frying creates inflammatory compounds that damage your arteries. Instead, opt for baked, grilled, or air-fried preparations.

RELATED: 12 Genius Hacks a Dietitian Uses to Double Her Protein “Without Touching Chicken”

Processed Meats: The Cancer Connection

Barbecue Grilled Hot Dog with Yellow Mustard and ketchup on wooden tableShutterstock

"If there is one resounding thing that nutritionists agree on, it's that processed meats are bad for you," Dr. Balduzzi emphasizes. Hot dogs, sausages, and deli meats contain nitrites and nitrates that can increase cancer risk, particularly colon cancer. Choose whole cuts of meat instead, like chicken breast or grass-fed beef.

French Fries: The Aging Accelerator

French fries or potato chips with sour cream and ketchupShutterstock

"When we take carbohydrates like potatoes and cook them on high heat with vegetable oils, it creates compounds called acrylamides," Dr. Balduzzi explains. These compounds accelerate aging and increase cancer risk. His alternative? Bake sweet potato wedges with olive oil and seasonings for a healthier version of this popular side dish.

Excessive Dairy: The Addiction You Didn't Know About

Greek yogurt in a potShutterstock

"Dairy has a compound called beta casomorphine, which is a natural opioid," Dr. Balduzzi reveals. This explains why we often feel good after consuming dairy – and why it can be addictive. He recommends limiting dairy to occasional use and choosing fermented options like kefir or Greek yogurt when you do indulge.

Processed Plant-Based Foods: The False Health Hero

Homemade Mediterranean Falafel Burger with Tzatziki SauceShutterstock

Not all plant-based foods deliver on their healthy promise. "What's not awesome is a lot of these fake foods that are trying to be vegan," Dr. Balduzzi cautions. Many contain pesticide-sprayed soy protein and artificial additives. Instead, choose whole food plant-based options like black bean burgers or vegetarian chili.

RELATED: Nutritionist Reveals 8 Signs You're Eating Too Many Carbs

Sugary "Health" Drinks: The Wellness Impostor

drinks, people and lifestyle concept - close up of woman drinking ice tea from plastic cup with straw at cafe. Selective focus.Shutterstock

"These things are glorified sugar shots," Dr. Balduzzi warns about supposedly healthy fruit drinks, noting that many contain 30-40 grams of sugar per serving. Despite their promises of vitamins and antioxidants, these drinks can seriously impact your health. Stick to whole fruits for natural sweetness and nutrients, or make fresh vegetable-based juices at home. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Have you been struggling to lose weight despite your best efforts? You're not alone. Many people find themselves stuck on a weight loss plateau, often due to seemingly innocent food choices that are secretly derailing their progress. Dr. Erik Richardson, D.O., a board-certified family practice physician with over 20 years of experience since starting his practice in 2004, has helped countless patients identify and eliminate these dietary roadblocks. Here's his expert guide to the top 10 foods you need to avoid to finally achieve your weight loss goals.


High-Calorie Coffee Drinks: The Hidden Calorie Trap

In his post, Dr. Richardson points out that fancy coffee drinks can be major diet saboteurs. "A large mocha cookie crumble Frappuccino can pack 590 calories, 26 grams of fat, and 76 grams of sugar," he reveals. Stick to simple coffee preparations to save both calories and money.

Pizza: The Perfect Storm of Calories

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.Shutterstock

"Pizza combines carbs and unhealthy fats in an almost perfectly addictive way," Dr. Richardson cautions. Its combination of refined flour and processed meats makes it particularly challenging for weight loss. Consider healthier alternatives like cauliflower crust or homemade versions with whole grain bases.

RELATED:10 Warning Signs Your Calories Are Dangerously Low

Ice Cream: The Portion Control Challenge

chocolate ice cream- scooping ice creamShutterstock

Dr. Richardson acknowledges ice cream as a common downfall. "While small portions occasionally can be fine, ice cream's combination of high calories and sugar makes it easy to overindulge," he states. If you must indulge, try making your own with natural ingredients and controlled portions.

Beer: The Belly Builder

Group of people drinking beer at brewery pub restaurant - Happy friends enjoying happy hour sitting at bar table - Closeup image of brew glasses - Food and beverage lifestyle conceptShutterstock

"The term 'beer belly' exists for good reason," says Dr. Richardson. Beer acts similarly to sugary drinks, flooding your system with carbohydrates that trigger insulin responses and promote weight gain. Consider cutting back or eliminating alcohol altogether during your weight loss journey.

Pastries: The Breakfast Trap

Set of bakery pastries on wooden tableShutterstock

Dr. Richardson warns that pastries, cookies, and cakes are particularly problematic because they combine refined sugars, flours, and oils. "These treats not only pack in calories but often contain trans fats and leave you feeling hungrier faster," he explains.

Fruit Juice: The Health Food Impostor

glass of fresh orange juice with fresh fruits on wooden tableShutterstock

"Even 100% fruit juice can hold you back when trying to lose weight," Dr. Richardson reveals. Without the fiber and pulp found in whole fruit, juices are quickly absorbed, leading to sugar spikes. Plus, it's much easier to consume excess calories through juice than by eating whole fruits.

RELATED:She Tried the 75 Soft Challenge and "Actually Craves Healthy Food Now"

Candy Bars: The Concentrated Calorie Bomb

IRVINE, CALIFORNIA - OCTOBER 12, 2018: An assortment of full size candy bars from Mars Chocolate for Halloween.Shutterstock

Dr. Richardson emphasizes that candy bars represent one of the most concentrated sources of calories in a small package. "They combine sugar, refined flour, and oils in the perfect storm for weight gain," he cautions. Their strategic placement at checkout counters makes them particularly tempting when you're hungry.

White Bread: The Sugar in Disguise

Sliced,White,Bread,And,Butter,Shot,From,A,High,AngleShutterstock

"White bread is essentially a chewable version of sugar drinks," Dr. Richardson notes. The processing strips away fiber and nutrients, leaving you with a product that quickly converts to sugar in your body. This rapid digestion leads to insulin spikes, making weight loss more challenging.

Sugary Drinks: The Silent Weight Gain Culprit

Soft drinksShutterstock

According to Dr. Richardson, sugary drinks should arguably be the top concern. "Just one can of non-diet soda daily can lead to approximately 10 pounds of weight gain in a year," he explains. These drinks are particularly dangerous because your brain doesn't register their calories as food, making it easy to overconsume.

RELATED:Personal Trainer Reveals 3 Steps That “Actually Work” for Love Handles

French Fries and Potato Chips: Your Waistline's Worst Enemy

French fries or potato chips with sour cream and ketchupShutterstock

"Nothing beats a fresh McDonald's French fry, but it wreaks havoc on your waistline," warns Dr. Richardson. These popular snacks are packed with calories and quickly convert to sugar in your body. Studies show that potato chips may contribute more to weight gain per serving than any other food. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Alek Korab
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Despite what you might believe, carbs are not the enemy when it comes to weight loss. In fact, eating the right ones can actually help you burn fat fast. Joanna Soh is a certified Personal Trainer (ACE), Nutrition Coach, and Women’s Fitness Specialist (NASM) who has been in the fitness industry for over ten years. In one of her viral videos, she introduces the concept of “smart” carbs and reveals 11 you should add to your diet ASAP.


Not All Carbs Are Created Equal

She starts by saying that it’s likely that you or a friend has said, “I'm trying to lose weight. I'm cutting out carbs.” However, this isn’t the case. “We have been brainwashed to believe that carbs will make you fat and that you should stay away from it. Well, that's absolute rubbish because not all carbs are created equal,” she explains.

High Quality Versus Low Quality Carbs

“If your diet is filled mainly with low-quality carbs, which have almost no nutrients, then yes, you will overeat and gain weight. However, high-quality carbs are packed with nutrients and are slow to digest. Adding these carbs into your diet can help speed up metabolism, burn fat and help you lose weight,” she says.

What Are Smart Carbs

Healthy Food: Best Sources of Carbs on a wooden table. Top viewShutterstock

She calls them smart carbs. “They are extremely nutrient-dense. They are high in fiber. They will help to improve your digestion. They will help to stabilize blood sugar. They will sustain your energy level. They will help you to feel fuller for much longer. They will improve your physical performance, and they will not be highly refined,” she says.

1. Sweet Potato

fresh sweet potatoes on a dark rustic background.Shutterstock

The first smart carb is sweet potato. “Despite the name sweet potato doesn't actually belong to the potato family in comparison to normal potato. Sweet potatoes are less starchy and contain less calories. Sweet potatoes are superior when it comes to their vitamin A content. A cup of cooked sweet potato contains 3000 times the amount of vitamin A,” she says. “As a potato, it is also naturally sweet, which means you can add them into your diet without any additional sweetness,” she continues. “I love having sweet potatoes as my pre or post-workout snack to give me the energy boost and to satisfy my muscles. But that doesn't mean you should completely avoid irregular potatoes because they are still packed with nutrients and fiber. Consume them in moderation, and they can be part of your healthy diet.”

2. Bananas

Fresh bananas on wooden backgroundShutterstock

“Bananas are very rich in potassium, a natural diuretic, which will reduce water retention and bloating, giving you a flatter belly. Bananas are also rich in glucose, a highly digestible sugar that provides quick energy. Hence, it is always the number one snack choice for endurance-based activity such as running a marathon,” she says. “Just consuming two bananas prior to your workout can help you to sustain up to 90 minutes of steady-pace cardio. The low GI and high fiber also mean carbs are slowly released into your body, avoiding sugar crashes and spurring the muscle recovery process. So add bananas to improve your workout performance and improve digestive health.”

3. Squash

Acorn Squash - Small, sweet winter squash, often baked and served with butter and sugar, or stuffed.Shutterstock

Number three is squash, “whether it's butternut squash, pumpkin, or acorn squash,” he says. “100 grams of baked squash has only 37 calories and is loaded with vitamins A, C, and calcium. Eating food rich in vitamin C can help enhance your workout performance and reduce fatigue. This also means that your body will become more efficient in burning fat. And, of course, calcium is extremely important for bone health. Squash is also high in antioxidants, which will help you to maintain your youthful appearance. They're delicious, roasted, added onto salad, or blended to make creamy soups or stew. They are perfect all year round, and because they are so low in calories but packed with nutrients, it is hard to overeat, and you should add them into your diet,” she says.

4. Oats

A Scoop of Rolled OatsShutterstock

“Start your morning with oats,” she recommends. “It is low in GI and high in fiber. A bowl of oats for breakfast can last you to lunch without feeling packaged. The majority of the fiber in oats is soluble fiber. Just think of it like a sponge. It absorbs water expense in the stomach, hence keeping you fuller for longer. Eating low GI carbs causes a steady rise in your blood sugar, which will be used for immediate energy rather than being stored as body fat. Choose pure rolled oats and add your own toppings, such as nuts and seeds, fruits, or cinnamon powder. Avoid instant oatmeal, which tends to have flavoring and also sweetness.”

5. Beetroot

Fresh beet on wooden backgroundShutterstock

“Beetroot is a non-starchy high-carb vegetable. A half-cup portion of sliced beets has 8.5 grams of total cups, which consists of 1.7 grams of dietary fiber and 6.8 grams of sugar,” she says. “The ideal weight loss food. Simply add it into baked goods, make juices, or top it onto salad to enhance the flavor of your dishes.”

6. Quinoa

cooking and home concept - close up of female emptying jar with quinoaShutterstock

Quinoa is the next smart carb. “It is incredibly popular because it contains all nine essential amino acids, which our body needs to build and maintain lean muscles. The more lean muscles you have, the more calories you burn, which means quicker weight loss. Every cup of cooked quinoa contains eight grams of protein and five grams of fiber with no saturated fats. It is also gluten-free,” she says.

7. Buckwheat

Buckwheat Grains on Plate on Wooden Background, Top View, Copy Space.Hulled kernels of buckwheat grains close up. Food background.Shutterstock

“Just like quinoa, buckwheat is gluten-free, and it's a complete source of protein despite its name,” she says. However, it “is not related to wheat, and it is not a green,” she notes. “The edible portion is a seed from a plant related to greens like rhubarb. Instead of consuming pasta, try replacing it with buckwheat noodles, also known as soba noodles. Traditional pasta is made from refined flour, which tends to be higher in calories, cups, and sugar. On the other hand, soba noodles have less calories and are higher in fiber and protein. Each cup of cooked soba noodles contains about 113 calories, whereas spaghetti contains 220 calories, and the whole wheat version contains 174 calories. Just by applying this simple swap, you will reduce your calorie intake, and you will lose weight.”

8. Barley

bowl of barley grains on a wooden tableShutterstock

Next barley. “This underrated green is one of the world's oldest superfoods containing all the essential nutrients. It is also a killer appetite suppressant that can help to reduce your cravings. Because of its anti-inflammation properties, eating barley will not make you feel bloated; instead you will feel lighter and satisfied. You can replace rice with barley. You can make stir fry, barley, rice risotto, barley soups, or stew or toss it onto salads. Half a cup of cooked barley contains 97 calories, 22 grams of carbs, and three grams of fiber. Pearled. Barley is the most common barley, but barley growths contain even more nutrients. You will be getting 20 to 25% of your daily fiber needs in one serving,” she says.

9. Black Beans

Black beans in a wooden spoon with cilantro and onions in the backgroundShutterstock

Number nine is black beans. “Beans are a great source of protein packed with fiber. Half a cup of boiled black beans has 120 calories, 22.5 grams of carbs, 7.5 grams of protein, and eight grams of fiber. They're also rich in folate, a B vitamin that feels like muscle growth, and copper, which strengthens the tendons. They are rich in soluble fiber, which aids in reducing visceral fats, the fats that accumulate around the belly area, which can also lead to diabetes, heart disease, and other illnesses. So bean eaters have a 23% lower risk of expanding waistlines and a 22% lower risk of being obese. Beans are also a really cheap source of protein, making them an excellent choice for plant-based eaters or meat eaters. Buy the low sodium version or rinse your beans to reduce the sodium content before eating them,” she says.

10. Amaranth

Raw Organic Amaranth grain in a bowl on wooden tableShutterstock

Amaranth is a super green that “has a lot of similarities to quinoa,” she says. “It is high in fiber, high in protein, and it's gluten-free. One cup of amaranth has 252 calories, 46 grams of carbs, five grams of dietary fiber, and nine grams of protein, compared to white rice at 45 grams of carbs, only 1.2 grams of dietary fiber, and 4.2 grams of protein. So it is a much better option compared to rice,” she adds.

11. Popcorn

Popcorn with remote control on white table.Shutterstock

The last on her list is popcorn. “Popcorn is a whole grain, which means it's a great sauce of dietary fiber. It is gluten-free, sugar-free, and fat-free air popped. Popcorn is a great low-calorie snack to include in your diet. One cup of plain air-popped popcorn only has 31 calories. It has a lower calorie per unit volume compared to other snacks, which makes it an ideal choice for weight loss. You will feel more satisfied when snacking on popcorn than when snacking on pretzels, potato chips, and nachos, which tend to be higher in saturated fats, sugar, and sweetness. But just be aware of flavored popcorn as they will pack additional sodium, sugar, and fat, which can ruin your diet,” she says.

Consume Smart Carbs in Moderation

“Even if you are on a low-carb diet, your body needs carbs to be at its best state and to speed up weight loss. If you're constantly feeling hungry, you don't feel satisfied even after a big meal, or perhaps you're feeling cranky and low in energy, and you don't feel like your workout is improving, those are signs that your body is lacking in carbs,” she says. “Consume smart carbs in moderation, and you will start to see the difference in your physical appearance, the way you feel, and you will achieve your results quicker.” And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Dr Erik Richardson
Copyright Erik Richardson D.O./YouTube
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Standing in front of your mirror, wondering why the numbers on your scale won't budge? You're not alone. Millions of Americans struggle with weight loss despite their best efforts. "Most everybody struggles with losing weight. It's not a normal natural thing for our bodies, and sometimes we just struggle knowing where to start," says Dr. Erik Richardson, a board-certified family practice physician.

Ready to discover the biggest obstacles to your weight loss journey? Let's count down the top 10 foods you need to eliminate from your diet to see actual results.

10. High-Calorie Coffee Drinks

Your morning coffee run could be sabotaging your weight loss efforts. "A large mocha cookie crumble frappuccino packs 590 calories, 26 grams of fat, and 76 grams of sugar," Dr. Richardson reveals in his post. Stick to simple coffee preparations to save both calories and money.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

9. Pizza

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.Shutterstock

"Pizza is just about the perfect combination of carbs and unhealthy fats," Dr. Richardson warns. Its blend of refined flour, processed meats, and high-calorie toppings makes it easy to overeat. Try cauliflower crust alternatives or make healthier versions at home.

8. Ice Cream

ice-creamShutterstock

While small portions can occasionally fit into a healthy diet, ice cream's high calorie and sugar content make it problematic. Dr. Richardson suggests, "Make your own ice cream using less sugar and more natural ingredients, and serve it in a smaller bowl to control portions."

7. Beer and Alcohol

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That "beer belly" isn't a myth. "Beer specifically is much like soda or other sugary drinks," Dr. Richardson explains. Its high carbohydrate content triggers insulin response and promotes weight gain. Consider limiting or eliminating alcohol while pursuing weight loss goals.

6. Pastries, Cookies, and Cakes

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These sweet temptations are filled with refined sugars, flours, and oils. "Because they're so high in sugars and low in nutrients, you're more likely to get hungry faster after eating them," Dr. Richardson notes. Many store-bought versions also contain harmful trans fats.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

5. Fruit Juice

Close up of teenage woman drinking juice while looking through a window.Shutterstock

Don't let the "healthy" label fool you. Dr. Richardson cautions, "Even 100% juice can hold you back when trying to lose weight." Without the fiber from whole fruit, your body absorbs the sugars too quickly, leading to insulin spikes and potential weight gain.

4. Candy Bars

IRVINE, CALIFORNIA - OCTOBER 12, 2018: An assortment of full size candy bars from Mars Chocolate for Halloween.Shutterstock

These convenient treats are far from innocent. "There aren't many other foods that can pack in as many calories in a small package as you find in a candy bar," says Dr. Richardson. Their strategic placement at checkout counters makes them particularly dangerous for impulse purchases.

3. White Bread

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"White bread is essentially a chewable version of sugar drinks," Dr. Richardson explains. The processing strips away fiber and nutrients, leaving you with a product that rapidly converts to sugar in your body. Opt for whole grain alternatives and keep portions modest.

2. Sugary Drinks

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.Shutterstock

Consider this: "One can a day of non-diet soda can put on about 10 pounds in the average person in a year," warns Dr. Richardson. The problem? Your brain doesn't register liquid calories as food, making it easy to overconsume without feeling full.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

1. French Fries and Potato Chips

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"Nothing beats a fresh McDonald's french fry, but it wreaks havoc on your waistline," Dr. Richardson admits. These popular snacks are calorie bombs that quickly convert to sugar in your body. Research shows that potato chips may contribute more to weight gain per serving than any other food.

The Bottom Line

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These foods share common characteristics: they're highly processed, loaded with added sugars, refined flours, and unhealthy fats. Dr. Richardson emphasizes, "The closer you can get to a whole food diet, the better off you're going to do." While complete elimination isn't necessary, these items should rarely appear in your regular diet.Remember to read nutrition labels carefully and avoid foods with added sugars and fats. Your weight loss goals are achievable – sometimes it's just a matter of knowing what to avoid. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Whitney Reyes workoutwithwhitney_
Copyright workoutwithwhitney_/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you trying to lose weight but aren’t sure what to do—or what not to do? One trainer has the answer. Whitney Reyes is a “fitness mom” and influencer who helps other moms lose weight and get in shape despite having very little time. In a new social media post, she gets real about some of the things she didn’t do to achieve her weight loss goals. “Here are the 5 important things I did NOT do while losing 2lbs per week,” she writes, adding that she ended up losing 30 pounds in three months as a “full time working mom of four.”

She Didn’t Starve Herself

Rear View Of Young Woman Looking In Fridge At Kitchen, hunger​Not Viewing Hunger as the EnemyShutterstock

The first thing she didn’t do was starve herself. “In fact I feel like all I do is eat, even my kids make that joke—“oh mom’s eating again”😂 most nutrient dense and high protein meals like sweet potatoes & chicken are very low calorie so you can eat more of it and not rack up your calories,” she says.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

She Didn’t Do Tons of Cardio

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The second thing she didn’t do? Tons of cardio. “This is something that was widely promoted years ago in the fitness industry. HIIT ALL THE TIME. 5 mile runs a day. Recent science has shown that zone 2 cardio is the highest fat burning zone aka incline walking for 30 min!” she writes.

She Didn’t Cut Out Her Favorite Foods Completely

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She also refused to completely cut out her favorite foods. “Doing this leads to binge eating and isn’t even necessary. You can make room for your favorite foods in moderation. For example I will still eat in n out or pizza and ice cream but only once per week as a ‘cheat meal’” she writes.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

She Didn’t Spend Hours in a Gym

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She also didn’t spend hours in a gym. “Guys I haven’t been inside a gym in 4 years lol I’ve gotten in the best shape of my life with dumbbells and bands. It’s all you need,” she writes.

She Didn’t Skip Workouts Because of Hard Work Days

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The last thing she didn’t do was skip workouts because of hard work days. “I never skipped days bc work was stressful or hard that day. Doing this allows your brain to give into weakness. Show up ESP the days you don’t feel like it. Not only is it good for you mentally but consistency is the only way to see results,’ she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

amaka shred_with_amaka
Copyright shred_with_amaka/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to get your day started on a fat-burning note? Amaka of Shred with Amaka is a certified nutritionist who helps men and women lose weight and stay fit. In a new pos, she shares a few recommendations of drinks that will help you start the day on a fat-burning note. “5 morning drinks that boost your metabolism for faster weight loss,” she captioned the post. “It’s very important to take them upon waking up before breakfast.”

Chia Seed Water

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Her first drink is chia seeds and water. “Aids digestion for better results in your weight loss journey,” she says. The ingredients are just one tablespoon of chia seeds and a cup of warm water. Pour chia seeds into a cup of warm water, “allow for some minutes to soak, then drink,” she says.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Lemon Slices and Cayenne Pepper in Warm Water

Woman squeezes lemon juice into a glass.Shutterstock

Her next go-to drink? Lemon slices and cayenne pepper in warm water. “This powerful combo detoxifies and aids in digestion and helps to boost metabolism, ensuring you lose weight,” she says. Take one medium-sized lemon and juice it. Add a pinch of cayenne pepper and warm water. “Pour your squeezed lemon juice into your cup of warm-hot water, add your cayenne pepper and stir, allow for 3 minutes, then drink,” she says.

Ginger Shot

Ginger root and ginger powder in the bowlShutterstock

Take a shot of ginger in the morning, “AKA “Fat Burner,” she says. “Reduces bloating, aids digestion and speeds up metabolism for faster weightloss results.” Take a big piece of ginger, a “thumb size” of turmeric, 1/2 teaspoon of black pepper, 1/2 medium-sized lemon juice, and one tablespoon of honey. “Blend your ginger, turmeric, black pepper, and lemon juice,” she says. “Pour into your cup, add your honey, stir, and keep in the fridge overnight. Drink upon waking up in the morning.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Apple Cider Vinegar and Warm Water

Los Angeles, CA/USA 07/20/2019 Shoppers hand holding a bottle of Bragg brand organic raw unfiltered apple cider vinegar in a supermarket aisleShutterstock

Apple cider vinegar and warm water is another drink you don’t want to skip. “Also know for its fat burning properties, it controls blood sugar levels; thereby helping to reduce cravings, which prevents overeating and weight gain,” she says. All you need is 2 tablespoons of ACV and a cup of warm water. “Pour two tablespoons of ACV into your cup of warm water, stir, and drink.”

Green Tea and Lemon Slices

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Craving something hot? Her last drink is green tea and lemon slices. “The combination of both helps to stimulate fat burning, digestion, and detoxification; which helps you see better results in your weightloss journey,” she says. All you need is one teabag of pure green tea, lemon slices and a cup of hot water. “Pour your hot water into your cup, add your green tea and lemon slices, allow to cool down, and drink warm,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Adresha Das adreshadas.fit
Copyright adreshadas.fit/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

There is a lot of chatter about fasted workouts – exercising on an empty stomach. But should you do it? According to one expert, the answer is no. Adresha Das is a fat loss and strength coach who helps women lose weight and get stronger. In a new social media post, she discusses fasted workouts. “Here are 5 things that will leave you in shock,” she says, “and make you rethink about your empty stomach workout routine .”

You Might Burn Fewer Calories

The first shocking thing? “You might burn fewer calories,” she says. “Even though working out on an empty stomach sounds like it would help you burn fat, studies show that without proper food, you actually burn fewer calories. Your body isn’t working as well, meaning you’re not getting the full benefits of your workout.”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Your Endurance May Be Worse

“You may have worse endurance,” she says. “Ever tried running or doing cardio without eating first? Your energy might run out quicker because your body doesn’t have carbs to use. You’ll feel tired faster, and your performance will suffer. This isn’t ideal for long workouts or intense cardio.”

It Can Mess with Your Blood Sugar Levels

“It can mess with your blood sugar levels,” she continues. “Skipping food before a workout can cause your blood sugar to drop. This might make you feel weak, dizzy, or lightheaded while exercising. It’s not only uncomfortable but can also be dangerous.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

It Can Lead to Muscle Breakdown

“It can lead to muscle breakdown,” she continues. “If you don’t eat before working out, your body might start using muscle tissue for energy instead of fat. This is bad because losing muscle slows down your metabolism and makes it harder to tone your body.”

It Can Affect Your Mood and Focus

The last thing? It can affect your mood and focus. “Low blood sugar can make you feel grumpy or distracted while working out. If you haven’t eaten, your body is stressed and trying to keep up, which makes it harder to focus on your workout and stay in the zone,” she says.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Bottom Line: Eat Before Working Out

The bottom line? Your workouts will be more effective, and you will lose weight faster if you have something in your stomach before exercising. “So ladies, fuel up before your workouts, and you will have a much better workout session,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.