Whenever you eat food, the calories and nutrients that you take in are used to power your brain, repair broken down muscle tissue, and provide energy for all your cells and organs to function.
However, once your basic energy needs are met, all the excess calories are then converted to fat, and that fat is stored around various places throughout the body, especially around the stomach, handles and hips.
So, I want to go over nine of the most highly fattening foods that you should limit if you want to maintain a flat stomach.
Soda is a much bigger problem than you might think, Americans consume 270 calories of added sugars every day and most of these extra calories come from drinking soda. These liquid sugars end up adding up to almost 1900 extra calories per week, which is about equivalent to the number of calories you would burn if you run 12 to 15 miles. So, that’s going to be tough to burn off the problem with sugar calories, that they’re ineffective at satisfying hunger and so they typically end up going on top of the calories that people already consume.
That’s why people that drink soft drinks and other sugary beverages tend to weigh more than those who don’t drink soda. So for that reason, I recommend that you replace soda with healthy beverages like water tea or coffee. You can also add some artificial sweeteners like stevia if you crave that sweet, because many studies show that substituting sugary foods and drinks with artificially sweetened alternatives lowers calorie intake and aids weight loss. Most human studies indicate that artificial sweeteners are generally safe when the maximum recommended amount isn’t exceeded. So, two to three packets of stevia per day should be fine but don’t go overboard as having too much can enhance your sugar cravings.
Beer is one of those beverages that are most likely to cause you to gain excess pounds. All alcohol is converted to acetate in the body mostly in the liver and as acetate enters your blood, fat burning becomes highly suppressed throughout your entire body, as a result, the fatty acids that you eat are much more likely to be stored as the body. Fat instead of being burnt off on top of that acetate itself can also be converted into fat.
Another issue with drinking alcohol, it’s often paired with high-fat junk foods like pizza or late-night McDonald’s trips.
The excess calories from drinking alcohol don’t fill you up at all, contrary to protein carbs and fats, alcohol doesn’t suppress appetite but instead, it may even increase it. For example in a recent 2019 systematic review, the researchers concluded that adults don’t compensate properly for the number of alcohol calories they take in by eating less, on the contrary, a relatively small amount of alcohol can lead to an increase in food consumption.
When you compare alcoholic drinks, beer happens to be one of the most likely alcoholic beverages to cause fat gain, because as a general rule of thumb beer contains 150 calories per drink, while wine contains 100 per glass.
Croissants are tricky because they don’t look that bad calorie-wise, in 1995, a group of researchers wanted to see which foods were most satiating, they evaluated 38 foods separated into six categories, these include fruits, bakery products, snacks, carb-rich foods, protein-rich foods, and breakfast cereals.
Each of the foods was fed to groups of people in a portion size of about 240 calories, then the scientists took a satiety rating from the participants every 15 minutes over a total of 120 minutes. After 120 minutes, they were free to eat as much as they wanted from a standard range of foods and drinks to evaluate how satiating each food. The scientists calculated what they called the satiety response curve for each group which they compared to white bread was given a satiety score of 100, which means that if a food scored higher than 100 it would be more satiating than white bread and if it scored lower it would be less satiating.
Ultimately, the results indicated that out of the 38 foods they evaluated, croissants were found to be the least satiating, they scored 47 on the satiety index making it less than half as satiating as white bread. If you eat croissants, it may be tough for you to control your calorie intake, which is why this food can be highly fattening.
If you’re looking for an alternative carbohydrate to croissants the study indicates that you may want to try potatoes as those were found to be seven times more satiating than croissants.
Biscuit are most often made from ingredients that don’t fill you up like flour, sugar and butter. Out of there, they usually have other high calorie tasty ingredients like chocolate chips added as well, that’s why Biscuit are highly fattening.
One study found that if overweight people eat two cups of watermelon daily, they generally end up consuming fewer calories than they were before and over time they lose fat. If people consume the same number of calories in the form of Biscuit, they tend to overeat and gain fat.
The studies even show that Biscuit consumption is likely to significantly increase blood pressure and body fat. So, if you want to lose weight go for natural sweets like watermelon, instead not only will that help you control your calorie intake, but it’ll also leave you feeling fuller and you’ll.
5. Cooking Oil
Another sneaky high calorie food is cooking oil. Don’t get me wrong dietary fat is essential for health and cooking oils like avocado oil and olive oil offer a broad range of beneficial effects. But there is a problem, cooking oils are the most calorically dense food group available while having only a minimal effect on satiety. Using too much oil actually happens to be the number one way that cooking oils can become extremely fattening.
For example, one tablespoon of olive oil has 119 calories, adding three of those to your daily meals means you’d end up consuming an extra 357 calories, this doesn’t mean that you have to avoid cooking oils especially those that are healthy like avocado oil and olive oil, but it does mean that it’s important to be careful with how much oil you use.
6. French Fries
French Fries can be considered highly caloric junk food, in the fact that french fries usually come complete with the rest of your happy meal like a double cheeseburger and a soda and you’ll see how you can easily add hundreds of extra calories.
French Fries are highly caloric without filling you up and they tend to come with a lot of salt. Sodium can stimulate fat gain indirectly, because eating more salt can cause you to consume more calories, making you more likely to end up in a calorie surplus.
In 2009, a study introduced what researchers call the salted food addiction hypothesis, they claim that salted foods could be addicting because they stimulate opioid and dopamine receptors in the brain. The researchers also noted that not consuming as much salt could cause withdrawal symptoms, this is one reason why many people have strong cravings for junk food like french fries.
Pizza is highly fattening for the same reason that french fries are it scores very high in fat calories and sodium for example a 12 inch pie of pizza which is considered a medium-sized pie has on average a whopping 1835 calories now i know it may come as a surprise but when i was in college i routinely saw people that would wolf down a whole medium pie to themselves after a night of drinking now imagine that you wind up eating two of these medium pies throughout the week well that would be just about enough calories to gain a whole pound of fat on top of that if you go for a night out and you add up the calories from a few too many beers a 12-inch pizza and a soda you might eat more than those 3 500 calories in a single night which like i said it might sound completely crazy but alcohol makes you do some completely crazy things so either get better at managing your willpower after drinking or avoid these very high calorie foods after a night out next we have a food that you don’t need alcohol to over consume
8. Peanut Butter
Thing is that peanuts aren’t inherently bad in fact, studies link peanut consumption to reduced body weight and improved health. But the problem is that when it comes to peanut butter, it’s very easy to eat a whole lot more calories, if you were eating regular peanuts this is because turning peanuts into peanut butter removes the chewing resistance that whole peanuts have
Many people love peanut butter and they like to spread it in a thick layer on top of their toast or top of slices of apples and that peanut butter adds much more.
one last issue with peanut butter is that most brands are commercially prepared which often adds vegetable oil sugars and salt, all of which make the food tastier but less satiating and higher in calories.
So, even though there’s nothing wrong with the natural varieties of peanut butter as long as you can ensure that you stay within your set caloric target. The problem is that eating too much peanut butter throughout the day could make it almost impossible to stay within the desired calorie range and cause fat gain.
9. Potato Chips
Over a 20-year period, scientists from the Harvard medical school assessed over 120 000 men and women and they looked at how particular changes in their lifestyle, would influence their body weight over four year incremental intervals and what they found was very interesting. The lifestyle change that was most strongly associated with gaining weight over a four year period was increasing the number of potato chips eaten.
So why were potato chips so strongly associated with weight gain, one reason is that they’re very high in calories for the amount of volume they occupy in your stomach. 100 grams of potato chips contain on average a hefty 536 calories, but that’s not all another important factor to note is that snacks like potato chips are typically paired with watching television or a movie, especially late at night and since people tend to eat a lot more calories. when eating distracted especially when they do so in the evening it’s no wonder that researchers found increasing potato chip intake tends to cause weight gain
So those are the nine foods that you shouldn’t necessarily be afraid of but you should definitely limit in your diet if you want to get lean and maintain that lean look of course all of these foods can be included in moderation but be careful because it’s easy to go overboard and gain body fat in the process that about wraps it up.