Gaining weight can be a challenge for some people, and it's essential to be aware of which foods to avoid in order to reach your goals. Eating too many “empty” calories with added salt, sugar, and unhealthy fats can be detrimental to your health, regardless of your weight. Here are 15 of the worst foods that can make you gain weight:Soft drinks and sugar-sweetened beverages. Sugary drinks can have a negative effect on your weight and overall health.
If you're trying to gain weight, limiting your intake of soft drinks and similar beverages can make a big difference.
French fries and potato chips. French fries and potato chips are usually high in calories and fat. Studies have shown that consuming French fries and potato chips is linked to weight gain and obesity (3).
White bread. White bread is highly processed and often contains a lot of added sugar.
White bread has a high glycemic index and has been associated with weight gain and obesity. It also contains gluten, which may not be suitable for people with celiac disease or gluten sensitivity.
Candy bars. Candy bars contain high amounts of added sugar, oils, and refined flour in a small package. Candy bars are high in sugar, refined flour, and added oils.
They're also high in calories, but they're not very filling.
Fruit juices. Some fruit juices found in the supermarket have very little in common with whole fruit. In fact, some types may contain the same amount of sugar and calories as soft drinks, if not more (1). Instead, opt for whole fruit or try limiting fruit juice to about 4 ounces (118 milliliters) at a time.
Alcohol provides more calories than carbohydrates and proteins, or about 7 calories per gram. However, the evidence for alcohol and weight gain is unclear (1). Drinking alcohol in moderation seems to be OK and, in fact, is linked to reduced weight gain.
Processed meats. Processed meats such as bacon, sausage, hot dogs, salami, bologna, etc., are usually high in fat and sodium.
Eating processed meats has been linked to an increased risk of obesity (4).
Refined grains. Refined grains such as white rice, white bread, white pasta, etc., are usually low in fiber and other nutrients. Eating refined grains has been linked to an increased risk of obesity (5).Fried foods. Fried foods are usually high in calories and unhealthy fats.
Eating fried foods has been linked to an increased risk of obesity (6).
Processed snacks. Processed snacks such as chips, crackers, cookies, etc., are usually high in calories and unhealthy fats. Eating processed snacks has been linked to an increased risk of obesity (7).Ice cream. Ice cream is usually high in calories and unhealthy fats.
Eating ice cream has been linked to an increased risk of obesity (8).
Sugary cereals. Sugary cereals are usually high in added sugar and low in fiber. Eating sugary cereals has been linked to an increased risk of obesity (9).
Energy drinks. Energy drinks are usually high in caffeine and added sugar.
Drinking energy drinks has been linked to an increased risk of obesity (10). When trying to gain weight it's important to focus on eating nutritious foods such as fruits, dairy products, meat, beans, certain vegetables that can help you gain weight in a healthier way.