Fitness expert, who lost 35 kilos, advises excluding 10 foods for weight loss

One of the toughest parts of weight loss is to sacrifice favorite foods. However, if you learn the science and facts behind it, it won’t make it difficult for you to quit certain food and embark on weight loss.
Fitness expert, Ansh Tripathi who has lost 35 kilos shares a list of 10 foods that hinder weight loss efforts. His post has garnered good response on social media.
He advises to exclude the following food items if you are planning to lose weight.
Many foods that appear to be healthy may actually sabotage your diet because of hidden calories, added sugars, and unhealthy fats. Identifying such culprits and opting for healthier alternatives will make a great difference in the overall health and weight management.

Breakfast cereals are usually marketed as a healthy choice but often contain hidden sugars. Most of them have low fiber content and high amounts of refined carbohydrates, which will lead to energy spikes and crashes. Instead, choose whole-grain cereals or oats without added sugars, which provide sustained energy and essential nutrients. Similarly, flavored yogurts, especially fruit-flavored varieties, often contain excessive sugar. Greek yogurt, topped with fresh fruits, is a healthier and more natural option that adds flavor and fiber without extra calories.
Foods like instant noodles may seem appealing, but they are typically high in refined carbohydrates, sodium, and unhealthy fats. These may lead to weight gain among other health disorders. Try using whole-grain noodle soups and freshly prepared with lean proteins instead. High sugars are found in many drinks- fruit juices found in packets or bags, some flavored teas with sugar, as well as various energy drinks- that are heavily calorie-loaded without nutrients. In such cases, use water and herbal teas without added sugars.
Salads can be a healthy meal, but creamy dressings based on mayonnaise are loaded with unhealthy fats and calories. Lighter and healthier options include olive oil-based vinaigrettes or yogurt-based dressings that allow you to enjoy the benefits of a salad without negating its nutritional value. Processed cheese spreads are high in sodium and unhealthy fats. Natural cheese slices or spreads, which do not contain additives, are better alternatives and retain the nutritional benefits of cheese.
Traditional dishes like biryani, though tasty, can be calorie-dense because of ingredients like ghee, fried onions, and fatty meats. A healthier version can be made using lean meats or vegetables, with controlled portions to enjoy the flavors without overindulging. Another hidden sugar source is sweetened flavored milk drinks like rose milk or falooda. These can be replaced with homemade flavored milk using unsweetened milk and natural flavorings like cardamom or saffron to control sugar intake.
Eating out, especially at restaurant buffets, can lead to overeating. Buffets often feature high-calorie dishes, tempting you to eat more than necessary. Focus on smaller portions and fill your plate with salads, grilled proteins, and steamed vegetables to make healthier choices. Finally, cream-based dals and curries, popular in many cuisines, can be high in calories and unhealthy fats. Opt for lightly spiced versions made with lentils, beans, or vegetables for a more wholesome and nutritious meal.
By being mindful of these hidden calorie sources and making small but impactful substitutions, you can enjoy your meals while maintaining a balanced and healthy diet.

Role of a good diet in weight loss

A good diet plays a crucial role in weight loss by providing the body with essential nutrients while maintaining a calorie deficit. Consuming balanced meals with adequate proteins, healthy fats, and complex carbohydrates supports energy levels and promotes fat loss without compromising muscle mass.
Nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins help control hunger and reduce overeating. Proper hydration and portion control are equally important for sustainable weight management. A healthy diet helps regulate metabolism and energy levels, enhancing physical activity performance. Combining a nutritious diet with regular exercise fosters effective and long-lasting weight loss.