In this article, we will discuss the foods which can increase your weight. We have collected information and picked a list of 10 foods that can contribute to weight gain.
There are many factors that can play an important role in weight management, including your diet also. Certain foods are more likely to contribute to weight gain than others, including processed foods that are high in calories, fat, added sugar, and salt.
Nevertheless, these foods can still fit into a well-rounded diet. Just make sure to monitor your portion sizes and enjoy them in moderation, especially if you’re trying to lose weight.
10 Foods That Can Contribute To Weight Gain
Here’s a list of 11 foods that can contribute to weight gain if you consume them in high amounts.
Soda is high in calories and added sugar, yet it lacks important nutrients like vitamins, minerals, fiber, and antioxidants.
What’s more, drinking soda too often could contribute to weight gain.
In fact, research shows that people who regularly drink sugary soda are much more likely to gain weight than those who don’t.
One study found that people who drank soda alongside their normal diet consumed 572 more calories per day. Over time, this could easily lead to significant weight gain.
Additionally, drinking soda may be tied to a higher risk of conditions like type 2 diabetes, heart disease, and some types of cancer.
While you can still enjoy the occasional glass of soda, try to limit your intake to around 12 ounces (354 mL), and don’t make it a daily habit. You can also opt for sugar-free versions of your favorite beverages to cut down your sugar intake.
2. Sugar-sweetened coffee
Rich in caffeine and a variety of health-promoting antioxidants, coffee can be a nutritious beverage.
However, if sweetened with added syrup or sugar, coffee and coffee-based drinks like frappés, Caffe lattes, or frozen mochas can contain just as much sugar as soda.
Like soda and other sugar-sweetened drinks, high sugar coffee drinks can contribute to weight gain and may harm your health, for example by increasing your risk of heart disease, stroke, and type 2 diabetes.
Therefore, if you’re trying to lose or maintain weight, it’s best to avoid sugar-packed options at your local coffee shop and limit how much sugar you add to your coffee at home or in the office. You can also opt for a low-calorie sweetener like stevia instead.
3. Ice cream
Most commercially made ice cream is high in sugar and fat.
Additionally, because ice cream is often eaten as a dessert, it can add many extra calories to your meal — even if you’re already feeling full after the main course.
For this reason, it’s best to enjoy ice cream as an occasional treat rather than a staple in your diet.
To choose a healthier type of ice cream, look for one with fewer than 15 grams of sugar per serving, and be sure to watch your portion sizes. You can also make homemade “nice cream” by blending frozen fruit and Greek yogurt for a more nutritious alternative.
Commercially prepared pizzas are a popular convenience food, including among children and adolescents.
Unfortunately, most pizzas are high in fat, refined carbs, and calories. Some varieties are also made with large amounts of cheese and processed meats that have been cured, smoked, or salted.
A higher intake of processed meats has been linked to obesity and an increased risk of heart disease and certain types of cancer.
Nevertheless, pizza can still fit into a well-rounded diet — as long as you only enjoy it occasionally and in moderation.
Plus, keep in mind that not all pizzas are created equal.
For example, you can experiment with healthier homemade versions featuring plenty of veggies, unprocessed protein like sliced chicken breast, smaller amounts of cheese, and whole-grain pizza bases. You can also try to find a pizzeria that uses these ingredients.
5. Cookies and doughnuts
Cookies and doughnuts often contain high amounts of sugar, refined flour, and fat.
They’re also typically high in calories. For example, 1 large chocolate chip cookie can contain more than 220 calories, while a single glazed doughnut pack over 300 calories.
When cravings strike, stick to one small serving rather than an entire packet of cookies or doughnuts. This allows you to enjoy these foods as an occasional treat while limiting your consumption of excess calories and sugar.
6. French Fries and Potato Chips
French fries are a popular choice of snack or side, particularly when eating out.
An average serving of 4 ounces (117 grams) typically contains around 378 calories, making fries a high-calorie food.
Most commercially made french fries are also high in fat and salt — two palatable ingredients that increase the risk of overeating.
What’s more, they’re often served alongside other high-calorie foods like burgers or deep-fried fish. Many people also enjoy eating them with sauces like ketchup or mayonnaise that can be high in salt, sugar, and fat.
Combined, this means you’ll potentially eat a high number of calories in one sitting, which can increase your risk of gaining weight. In fact, several studies link eating french fries to weight gain.
Similarly, potato chips are high in fat, refined carbs, and salt, and observational studies have associated them with weight gain.
Instead of frying potatoes, you can boil or bake them before seasoning them with your favorite dried herbs and spices. If you’re also craving a dipping sauce, try making your own using unsweetened Greek yogurt and flavorings like chives, garlic, or smoked paprika.
7. Sugary Breakfast Cereals
Many types of breakfast cereal are loaded with calories and added sugar, with some varieties packing a whopping 13 grams of sugar per cup (36 grams). In other words, sugary cereal can consist of almost 40% added sugar (28Trusted Source).
These cereals are also highly processed and refined, meaning that they’ve been stripped of much of the fiber and nutrients found in whole grains.
Some research suggests that swapping refined grains for whole grains could help prevent weight gain and improve diet quality.
Fortunately, plenty of healthy low sugar and whole-grain options are available, so you don’t need to give up cereal if you enjoy eating it for breakfast.
In fact, studies show that eating whole grain or high fiber breakfast cereals may be linked to a lower risk of weight gain, type 2 diabetes, and heart disease.
When shopping for cereal, be sure to check the label and steer clear of varieties high in added sugar. Choose minimally processed, whole grain cereals made with ingredients like oats or wheat bran. Suitable options typically include bran sticks or Bircher muesli.
Dark chocolate has been linked to numerous health benefits, including improved heart health and brain function.
Still, it can be high in calories and fat. Plus, most commercially produced milk and white chocolate is high in added sugar. Overall, this means that chocolate, regardless of the type, can contribute to weight gain if you eat large quantities of it too often.
Therefore, it’s best to moderate your portion sizes and stick to around 1–2 ounces (30–60-grams) of chocolate per day to prevent weight gain.
If you struggle with moderation, keep in mind that dark chocolate may be easier to enjoy in moderation. It has been shown to increase feelings of fullness and reduce food intake later in the day, compared with milk chocolate or white chocolate.
9. Other Commercially Processed Foods Increased consumption of convenience food may be partially to blame for increased rates of obesity in many areas around the globe.
While not all processed foods are unhealthy, many are high in calories, added sugar, fat, and sodium.
Furthermore, some studies have found that eating more processed foods could be linked to weight gain and decreased diet quality.
In addition to the other foods listed in this article, other foods to keep an eye on include:
Convenience meals: canned soup, fish sticks, frozen dinners, packaged meals
Sweets: granola bars, protein bars, pies, cookies, pastries, puddings
Savory snacks: crackers, chips, pretzels, microwave popcorn
Sweetened dairy products: flavored yogurt, ice cream, popsicles, milk-based drinks, frozen yogurt
Processed meats: hot dogs, deli meat, beef jerky, pepperoni, bologna, sausage, canned meat
Therefore, it’s important to read the food label carefully when purchasing processed foods and look for products that are low in calories, added sugar, and sodium.
Reducing your intake of processed foods could also improve your diet quality and make it much easier to maintain a moderate weight.
10. Fast Food
Hilary Walker/Stocksy United Hilary Walker/Stocksy United
Fast food is often considered a convenient and time-saving alternative to cooking at home.
However, most fast food items are highly processed and loaded with calories, fat, sodium, and added sugar.
For this reason, many studies have reported that eating fast food more frequently could be tied to an increased risk of obesity, along with other health problems like heart disease and type 2 diabetes.
Ideally, limit your intake of high-calorie fast food items, including:
fish and chips
Instead, aim to cook most of your meals at home and not eat fast food more than 1–2 times per week.
When you do swing by the drive-through, look for restaurants with healthier takeout options whenever possible, such as soups, salads, sandwiches, wraps, or burrito bowls. Plus, aim to load up on the veggies, whole grains, and lean proteins.
|Select Health News Home||Click Here|