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Indian food bible – foods to avoid to lose weight

Your diet is a big part of your health and well-being. An excess amount of food intake contributes addition of unwanted calorie. This may cause complications like overweight and obesity. It is necessary to avoid certain food from the diet to overcome such complications.

Let’s see some of the fatty oils, which we incur in our diet and cause weight gain. Some of these fatty oils are good while some are bad.

Different types of Fats

Types of fats
Good OR BAD for health
  • Trans fats:

This fat increases the bad cholesterol level in your body. It can cause disease like diabetes 2, cardiovascular disease, etc. Some of the foods that are high in trans fats are fried foods, donuts, fast foods, etc.

  • Bad for your health
  • Saturated fats:

It is also bad for health if taken in excess. It is not as bad as trans-fats but still advisable to keep it restricted in your diet. Dairy products, eggs, and some meats have a high amount of saturated fats. These fats are solid at room temperature, and they can raise the level of bad cholesterol in your body. Palmolive or Coconut oil are rich in saturated fats. High intake of this food may cause heart disease

  • Bad for your health
  • Unsaturated fats:

They are good for health. These fats help to lower the bad cholesterol present in your blood. There are two types of unsaturated fats, monounsaturated (olive oil, peanut oil, nuts, etc.) and polyunsaturated fats(cotton oil, soybean oil, sesame oil, etc.)

  • Good for your health

Foods to avoid

There will be a long list of food you should never eat for a healthy lifestyle. But here is the list of foods to avoid for weight loss.
a) Food rich in saturated fatty acids and trans fat:
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Vegetable oil contains saturated fatty acids. Food fried in vegetable oil can increase the level of bad cholesterol. It is deposited in the body as unhealthy fat, and can clog the blood arteries. It should be cumed in limited amounts. These foods also include dairy products, animal meat, fats and oils used in cooking.

b) Sugar and foods with artificial sweetener:
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Sweets are high-calorie food and may contain artificial sweeteners. Some studies suggested that artificial sweeteners may cause bladder cancer. Eating sweets in excess can onset other complications. Some of these complication includes liver dysfunction, heart disease, diabetes, etc.

c) Packaged and processed foods:

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Packaged and processed foods are easy to prepare. But the preservatives they have used may not be healthy. Also, storing processed food for a longer period can diminish its nutritional value. It is the worst foods to eat.

d) Fast food and Refined grain:
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Bakery items and other fermented food items are prepared from refined grain. These food items are deficient in essential nutrients and vitamins. Unlike whole grains, refined grains release glucose rapidly. Dropping blood sugar level rapidly, make the body crave for more energy. This may lead to overeating. Also, refined grains can increase the risk of cancer, high blood pressure, and type-2 diabetes.

e) Animal meats:
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Animal meats are high in saturated fat. Due to the high fat amount they are also referred as Fattening foods. Every time you consume meat, some part of it is deposited as body fats in your body. Meat products rich in saturated fats are pork, steak, ham, bacon, etc. One way to avoid this meat is to replace it with lean meats like chicken or turkey.

f) Gluten grains:
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Grains with high gluten content can induce celiac disease. It is a complication that arises due to the compromised immune system of the body. It damages the inner lining of the intestine.

g) Canned Vegetables and Cereals:
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Canned vegetable and cereals may be ideal in adverse conditions, but should not be eaten daily. This is because Canned food contains bisphenol or BPA. It is an industrial chemical used to manufacture plastics and resins. It is added in cans to prevent corroding of cans and bacterial growth. Some of its side effects include neurological disorders.

h) Avoid aerated and sugar sweetened drinks:
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Fizzy drinks contain carbonated water and sugar. They can damage the inner lining of the intestine by causing imbalances in the acid level. Studies have shown that sugar sweetened beverages can lead to weight gain. It also increases the incidence of type 2 diabetes.
i) Hot sauce:
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The spicy sauce is not good for health. It may keep your stomach full for longer hours and change the pattern of your metabolism. Avoid high-calorie snack with sauce like potato chips, sandwiches, burgers, etc. These are the foods to avoid while dieting.

Alcohol
Alcohol is high in calorie. Each gram of alcohol contains 7 gram of calorie. Long-term alcohol consumption may affect the metabolism of the drinkers. Research work supports that there is a direct relation between alcohol intake and weight gain. Also, it is believed that unless alcohol is not eliminated from the body, fat breakdown process becomes difficult.

Whole Milk
Avoid whole milk for weight loss. Whole milk is high in calories and fat.
Instead of whole milk try skimmed milk. Tea and coffee should also be avoided, as the sugar and milk in it can add calories.

Though studies have concluded that weight loss through dieting or exercising will have the same effect. For some, weight loss through dieting alone would not be enough. They need to include light exercise in their daily routine as well.

Caution:

  • While on weight loss, try not to overdo it. You might be at risk of dehydration, malnutrition or muscle loss
  • To save yourself from starving and daily mineral deficit takes multivitamin supplements
  • Consult physician if you experience rapid breathing, irregular heartbeat, confusion, blue lips, etc
About the author

    Dorothy Gusmus

    Hi, I am Dorothy Gusmus. Chief editor at HealthUnify.