8 Surprising Things You Should Never Eat if You're Trying to Lose Weight

1. Any snack that only contains carbs

When you eat crackers, dry cereal, bread, or rice cakes alone, your body converts the carbs to simple sugars and sends it directly into your blood stream. In response to the sugar rush, your body produces extra insulin, which helps your body absorb the sugar ASAP. The problem: You end up with low blood sugar and the same hunger pangs that led you to carb it up in the first place. You then may be inclined to reach for sugary foods with no nutritional value to satisfy your need for instant energy, says Charlie Seltzer, M.D., a weight-loss specialist based in Philadelphia, Pennsylvania.

Eat This Instead: Snacks that contain a combination of carbs, healthy fats, and protein. They take longer to digest, and will, therefore, tide you over for longer. (Another thing: When you treat snacks as balanced mini meals, they contribute to a balanced diet instead of just holding you over between meals.) Try a slice of bread with nut butter, or whole grain crackers with low-fat cheese.


2. Frozen meals

To make fresh ingredients last extra long in your freezer, food manufacturers often load frozen meals with sodium, a natural preservative, Harvest says. Sodium makes you retain water, which bloats you up — so you won't look and feel your best regardless of how much weight you want to lose.

Also: When food manufacturers try to squeeze a meal's worth of calories into a teeny-tiny box, every bite ends up containing lots of calories by design, Harvest adds. While large portions trick your brain into thinking your body is full, the measly portions found in freezer meals are inherently unsatisfying, even though they contain plenty of calories.

3. High-fiber snack bars

Yes, everyone needs fiber — it keeps your digestive system churning and keeps you feeling full, even when you're cutting back on calories. What you don't need: Nearly one day's worth of fiber (about 25 grams) in one snack bar, with a diet that's otherwise devoid of it, Harvest says. "Fiber intake has to be consistent throughout the day to stave off hunger, improve digestive health, and not cause stomach upset."

Eat This Instead: Produce that's naturally rich in fiber — any fruit or veggie will do. Make produce a part of every snack and meal you eat throughout the day, and you'll get your daily dose of filling fiber, no problem.

4. "Low-fat" foods

Research suggests that people tend to eat upward of 30 percent more when they know they're eating a food that's low in fat. The problem (besides overeating, which can quickly thwart your weight loss goals) is that when food makers remove fat from food, they inevitably remove some of the flavor. To compensate, they often add sugar, which makes the product even worse for you.

5. Juice

It takes several oranges to make one 6-ounce glass of OJ, but when you drink juice, you consume all the calories from those oranges without the natural fruit fibers that fill you up. It's why "even 100 percent juice is just empty calories and another blood sugar spike," Harvest says.

Another thing: Fructose, the natural fruit sugar that makes fruit and fruit juice taste sweet, tricks your body into gaining weight by blunting your body's ability to recognize when it's full, says Melissa Rifkin, a registered dietitian at Montefiore Medical Center in New York and a Rise nutrition coach. This makes you eat more, and increases your risk of developing insulin resistance and diabetes.

Drink This Instead: Water! Aaall the water — plus unsweetened tea or coffee when water just doesn't do it.


6. Artificially sweetened drinks

Good-bye, diet soda, and every other sweet-tasting drink that mysteriously contains zero calories! "There are some people whose brains are wired in a way that artificial sweeteners induce or enhance cravings," says Dr. Seltzer. Meaning: A Diet Snapple that appears to assuage your sweet tooth can actually be a slippery slope toward dessert.

Drink This Instead: Sparkling water: It's calorie-free but carbonated, which makes your stomach feel full, so you end up eating less overall.

7. Cereal sold in a value-size box

The same goes for super-size snack packages. People consume up to 22 percent more when they eat from larger packages, according to a study conducted by researchers at Cornell University's Food and Brand Lab. When people know there is more food available, they subconsciously let themselves eat more of it. The same goes for food you buy on sale: You're more likely to consume more when food costs less, according to another study.That's not to say you should spend more on food to eat less overall — it's unsustainable (and silly). If you're going to spring for a value pack of any packaged food, measure out your serving instead of eating out of the bag so you don't fall pray to your own mind's games.

Eat This Instead: One measured serving of said cereal.

8. Booze


It's almost impossible to find a weight loss expert who recommends alcohol for weight loss. (Believe me, I tried.) While some cocktails have fewer calories than others, alcohol just doesn't support weight loss. It contains empty calories that don't fill you up or provide any nutrients, softens your resolve so you're more likely to overeat, and impairs your judgement, regardless of your weight loss goals. (It's why you drunk eat pizza, not salad.) But it gets worse: "When alcohol is present in your body, it's considered a toxin that your body wants to get rid of, and becomes you liver's top priority," says Caroline Cederquist, MD, creator of bistroMD. When your liver is in hardcore detox mode, it can't burn fat as efficiently.