People overeat and gain weight for many reasons. One major cause is eating too many calories.
That being said, certain foods are more problematic than others, including processed foods high in added fat, sugar, and salt.
Here’s a list of 10 foods that are highly fattening.
Sugary soda may just be the most fattening thing you can put into your body.
Sugar-sweetened drinks don’t provide essential nutrients and add many empty calories to your diet.
Studies show that people who drink sugary soda are much more likely to gain weight than people who don’t.
One study found that people who drank soda on top of their normal diet consumed 17% more calories. Over time, this could easily lead to significant weight gain.
Drinking soda may not only increase your risk of obesity but also type 2 diabetes, heart disease, and cancer.
SUMMARYSugary soda adds no essential nutrients to your diet, just empty calories. People who drink soda are much more likely to gain weight.
2. Sugar-sweetened coffee
Coffee can be a very healthy beverage.
However, coffee sweetened with added sugar or syrup can contain as much sugar as a can of Coke.
Like soda, high-sugar coffee drinks could have disastrous effects on your waistline and health.
SUMMARYCoffee drinks sweetened with syrups or sugars are very high in calories. Regularly drinking them could contribute to weight gain.
3. Ice cream
Most commercially made ice cream is full of sugar and fat. Since it’s often eaten as a dessert, ice cream can add a lot of extra calories to your meal.
If you enjoy ice cream, it’s probably best as an occasional treat.
To choose a healthier ice cream, look for one with less than 15 grams of sugar per serving. Also, make sure to watch your portion sizes.
SUMMARY Most ice creams are high in sugar and fat, adding a lot of extra calories to your meal.
4. Takeaway pizza
Commercially prepared pizzas are one of the most popular junk foods, especially among young people and kids.
Pizzas are usually very tasty but high in fat, refined carbs, and calories.
Some of the most popular varieties are also made with large amounts of cheese and processed meat.
Processed meats are meats that have been cured, salted, or smoked.
A high intake of these meats has been linked to obesity and an increased risk of adverse health conditions like heart disease and some cancers.
However, not all pizza is created equal.
If you love pizza, try to find a pizzeria that uses healthier ingredients, such as vegetables and whole-grain dough. You can also make your own pizza at home.
SUMMARYCommercially prepared pizza can be loaded with calories and processed meats. Try choosing pizza made with healthier ingredients or make your own at home.
5. Cookies and doughnuts
Cookies and doughnuts contain high amounts of sugar, refined flour, and added fats.
They can be extremely high in calories. To keep your weight in check, you should limit your intake.
When cravings strike, go for a small, single serving, not a giant cookie or a whole pack of little ones.
This can help you enjoy a treat and limit the excess calories and sugar you consume.
Also, an average medium-sized doughnut may contain over 200 calories. Some glazed varieties pack more than 300 calories.
For optimal health and weight, doughnuts should be avoided as much as possible.
SUMMARYCookies and doughnuts are high-calorie, high-sugar foods. If you choose to eat them, keep your portions small.
6. French fries and potato chips
French fries are a popular choice of snack or side, particularly when eating out.
However, the average serving (5 ounces or 139 grams) typically contains about 427 calories, making them a high-calorie food.
Most commercial French fries are also high in fat and salt, increasing your risk of overeating.
What’s more, they often accompany other junk foods and are commonly eaten with high-sugar sauces like ketchup.
This means you’re eating a very high number of calories in one sitting, which can lead to weight gain. In fact, several studies link eating French fries to weight gain.
Like French fries, potato chips are very high in fat, refined carbs, and salt.
They have also been associated with weight gain in observational studies. One study even found them to be the food most likely to cause weight gain.
Boiling or baking potatoes is much healthier.
SUMMARYFrench fries and potato chips are very high in added fats, refined carbs, and salt. Studies link both foods to weight gain.
7. Peanut butter
Moderate amounts of peanut butter can be healthy.
This is particularly true if it’s only made with wholesome ingredients like roasted and ground peanuts and a little salt.
In fact, eating nuts and peanuts has been linked to reduced weight and better health.
However, commercially prepared peanut butter often contains added sugar, hydrogenated vegetable oils, and a lot of salt, making it rather unhealthy.
Peanut butter is also extremely high in calories and very easy for some people to overeat.
If you can limit your intake, including peanut butter in your diet shouldn’t be a problem. However, if you struggle to control your portions, then you may need to avoid it.
SUMMARYMost commercially made peanut butter contains added sugars and fats. It can easily make you gain weight if eaten in excess.
8. Milk chocolate
Dark chocolate has been linked to numerous benefits, including improved heart health and brain function.
Still, most commercially produced milk and white chocolate varieties are loaded with added sugar and fat.
Like other junk foods, they’re very easy to overeat.
SUMMARYUnlike dark chocolate, milk and white chocolate varieties contain a lot of added sugar. Plus, chocolate is highly palatable and very easy to overeat.
9. Fruit juice
Fruit juice is often seen as a healthy choice.
Nonetheless, most commercial brands contain just as much sugar as soda. They also lack fiber and other nutrients found in whole fruits.
Drinking excessive amounts of fruit juice has been linked to an increased risk of obesity, especially in children.
Whole fruit is a much healthier and more weight-loss-friendly choice.
If you want to include fruit juice in your diet, choose unsweetened, 100% fruit juice and keep your portion size to a maximum of 5 ounces (150 ml) per day.
SUMMARYFruit juice is high in sugar. Drinking excessive amounts has been linked to an increased risk of obesity.
10. Other commercially processed foods
The increased consumption of convenience food may be partially to blame for the obesity epidemic.
Not all processed foods are unhealthy, but many have been manufactured to look and taste like real food though they bear little nutritional resemblance to homemade meals.
Therefore, it’s important to read the food label.
Some types of processed foods have been linked to higher calorie intakes and poorer diet quality.
Reducing your intake of processed foods could help you avoid unnecessary calories and improve the quality of your diet.
SUMMARY Reducing processed foods high in added fat, sugar, and salt can improve the quality of your diet and help prevent weight gain.
The bottom line
People gain weight because they eat more calories than they burn.
It should be noted that no single food on this list will make you fat if enjoyed occasionally, as part of a balanced diet.
However, regular and excessive consumption of these foods will likely make you gain weight over time.
6 Healthy Foods You Should Always Have
What’s in your kitchen right now?
If someone raids your kitchen, what are the foods that they will find?
Do you have healthy foods stacked there, or are your cupboards overflowing with junk and unhealthy foods? You should be aware that if you want a healthier lifestyle, you need be very careful with what you eat. You need to stick to healthy foods whenever you can.
This is not as easy as it sounds. There are so many food choices out there that you may find it hard to pick the ones that are actually good for you. To help make things easier for you, we have listed six healthy foods you should always have in your kitchen.
- Beans and Lentils
Beans and lentils are two of the most nutritious foods that you can eat. Not only that, but they also have very long shelf lives when dried. That is why they are highly recommended when you’re looking for non-perishable food options.
Canned beans can be stored at room temperature for up to 5 years! If that’s not enough for you, then you can go for dried beans. Those can last for up to 10 years. Talk about long-lasting!
- Seeds and Nuts
Seeds and nuts also offer a lot when it comes to nutrition. They provide proteins, healthy fats, and fiber. They can also be kept in storage for a long time. Some types of seeds can last for up to 4 months.
Nuts and seeds can also be used as ingredients for different dishes. They can also be turned into butter that can be used as a spread.
Do you need dishes that are fast and convenient? Then you should go for grain-based dishes. Dishes like grain bowls, soups, and porridge are fast and easy to make. Grains are also very nutritious, which is why it is the staple foods for a lot of people around the world.
- Frozen Vegetables and Fruits
Most fruits and vegetables are highly perishable. But if you buy frozen fruits and vegetables, you can still enjoy the nutritional benefits they bring in. While there may be some loss during the process of freezing, you can still get most of the nutritional benefits from fresh fruits and vegetables.
When archeologists were excavating the ancient pyramids in Egypt, they found pots within. When they checked the contents of the pots, they were found to be honey. What is even more amazing is that the honey contained in the pots was still edible!
You don’t have to keep your honey for that long, but you can bet that it will last. Plus, honey is the perfect sweetener.
- Apple Cider Vinegar
Apple cider vinegar is a versatile ingredient in the kitchen. Aside from being useful for cooking, apple cider vinegar is rich in healthy substances. It can also be used for killing harmful pathogens. There is also the belief that it can lower blood sugar levels.
These are just six of the foods that you should always have in your kitchen.
It’s not enough that you should store these foods in your kitchen, though. You also need to prepare them to maximize the nutrients and the health benefits you can get from them.
Some ways of preparing food are healthier than others. That should be the topic of a whole other article.
5 Tips to Quit Drinking
Drinking is a socially acceptable activity. People drink as a way to socialize, and some do so to relieve stress. Drinking is okay for most people, but it can go out of hand.
Drinking alcohol is very common. According to the National Survey on Drug Use and Health (NSDUH), in 2019, 85.6% of Americans who are 18 years old and older said they had consumed alcoholic drinks.
People who drink too often can become addicted to alcohol. That’s the main problem with drinking. It doesn’t end there. The more you drink, the more health issues will come up.
Health Risks of Drinking Alcohol
Aside from the possibility of getting addicted, alcohol poses other health risks as well. One of the most serious health risks posed by drinking is that of liver damage. It is your liver’s job to flush out toxins from your body, and of course, alcohol is a very potent toxin.
If you drink too much alcohol too quickly, your liver may be unable to process it fast enough. Alcohol can also damage the cells of your liver. Drinking too much alcohol can also cause heart problems.
Alcohol can also damage the way that the brain works. Over time, drinking will affect the way that you think and make decisions.
Tips To Keep Yourself From Drinking
There’s no question that drinking too much can cause health issues. So, if you’re drinking too much, you should consider cutting back or even quit drinking altogether. To assist you, here are a few tips that you can use to help quit drinking.
Tip #1: Determine How Much and Why You Drink
The first thing for you to do is determine your actual relationship with alcoholic drinks. Why do you drink, and how much do you drink? You will need to answer those questions before you can resolve your drinking problems.
When you know the reason behind your drinking, you can explore ways on how to stop it.
Tip #2: Determine Your Action Items
You may be sure that you want to quit drinking, but you may be unsure how to go about it. So, you need to stop and think about how you will go about quitting your drinking. You will have to create a whole set of action plans that you can use.
Tip #3: Get Your Loved Ones Involved
It is not easy to quit drinking once you have developed a habit. You will need all of the help that you can get. So you need to get your loved ones involved. Talk to them about your plans. They will be more than happy to assist you.
You can also find communities and groups made up of people just like you trying to quit.
Tip #4: Change Your Environment
Sometimes drinking becomes part of the daily routine, and when that happens, it becomes automatic. To get out of that, you can change your setting to remove the drinking from your daily routine.
Tip #5: Get Fit
Being physically fit will give you the strength to resist the temptation to take a drink. So, try to exercise every day and prioritize self-care. You should also eat well-balanced meals. Taking care of yourself is the first step in stopping behaviors that can cause long-term harm, like drinking.
These are just five useful tips that you can use to stop drinking. If it’s smoking that’s your problem, then there are other steps that you need to take. Like drinking, smoking can also be an addictive behavior. You need to take action to stop it.
Remember, whatever unhealthy behavior you want to stop, you need to keep your body in top shape.
5 Healthy Ways of Cooking
People are becoming more aware of healthy foods today. There is an increased awareness regarding healthy eating.
But if you want to get the most out of your food, you need to cook them in the healthiest ways possible. This article will discuss the best methods of cooking in terms of health.
Stir-frying is one of the healthiest ways of cooking that you can use. The idea behind stir-frying is to cook food at very high heat for a very short period. Because stir-frying is done very quickly, the food should be cut into very small pieces to ensure that it will be cooked.
When stir-frying, the ingredients should be constantly tossed to prevent them from sticking. You should use a wok for stir-frying because its shape is ideal for cooking the food at the bottom and them moving them easily to the side.
You can use pork, chicken, and vegetables for stir-frying. You can also use a bit of olive oil.
You may have noticed that the healthy methods of cooking are also the simplest at the same time. For example, broiling, a very healthy cooking method, is also the easiest and simplest way to cook. It’s all about exposing food directly to the heat of a stove.
Broiling is almost the same as grilling, except with broiling, the heat comes from the top. The heat should be constant, so all that has to be done is to move the food closer or further away from the heat. Broiling works best with pieces of meat.
It is the best way of cooking meat for those who are health-conscious.
Steaming involves cooking a piece of food by placing it inside a vessel that is filled with steam. There are different ways of steaming. The more traditional one is putting the food inside the basket over boiling water. There are now modern steamers which can cook quickly.
Perhaps microwaving is the most convenient means of cooking. It’s fast and easy to do. Microwaving is basically another form of steam. Microwave ovens work by heating the water molecules inside the pieces of food. Most of the time, microwaving is best with precooked food that just needs to be heated. However, other foods can be cooked by microwaving.
- Pressure Cooking
The best thing about pressure cooking is that it retains the vitamins and minerals. There is very little loss involved with this type of cooking. This requires a special kind of cooker which keeps the steam generated when cooking. There is no need to oil when pressure cooking. Food cooked using this method mainly retains its flavor and richness.
There are several types of pressure cookers that are available now. You should use the spring-valve type since it is the easiest one to use.
These are the healthiest cooking methods that you can go for. Other healthy cooking methods are currently available, but these should put you on the right track.
It takes a great effort to be healthy. You need to make changes with your lifestyle from doing exercises to how you prepare your food.
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