Weight loss depends not only on eating less but more importantly, eating properly. Many studies from Healthline, Harvard School of Public Health and Mayo Clinic have shown that there are food groups that cause the body to absorb a lot of empty energy, increase blood sugar quickly and slow down the fat burning process.
1. Drinks with sugar and industrial fruit juice
According to Harvard, soft drinks and milk tea are one of the leading causes of weight gain in adults. The body absorbs liquid sugar very quickly, but does not create a feeling of fullness, causing the total energy intake to increase sharply. Even low-sugar bottled juices often contain syrup fructose, which increases blood sugar and belly fat accumulation.
Healthline said that a glass of 330 ml of soft drink contains sugar that is close to the recommended daily intake. This is the reason why experts recommend that people who are losing weight should prioritize water, unsweetened tea or fresh juices without added sweeteners.
2. Refined foods and fast foods
The Mayo Clinic warns that dishes such as white bread, instant noodles, pizza, French fries and fried chicken are very high in refined starch, saturated fat and sodium. These foods increase insulin, making the body more likely to store fat and cause cravings to return after just a few hours.
Harvard also emphasizes that refined starch has a high glycemic index, reducing fat burning rate and increasing the risk of belly fat. For people who are losing weight, experts recommend replacing them with whole grains, sweet potatoes, oats and brown rice to maintain more sustainable energy.
3. "Pries to be healthy" food
Healthline calls this a group of foods that deceive consumers with the labels of "low fat", "no sugar", "healthy cups and drinks" ... but in fact contains a lot of hidden sugar, sweeteners and additives.
Some popular examples include: - High-sugar breakfast cereals - Low-fat yogurt but syrup - High-calorie protein cake - Dried fruits containing sugar and oil - Energy-rich bottled smoothies
According to the Mayo Clinic, these products cause total calorie intake to exceed demand, slowing down the weight loss process even though users think they are "eating healthy".
Conclusion:
To lose weight effectively, international experts recommend prioritizing whole, high-fiber, and protein foods, while avoiding the three food groups mentioned above. Controlling your daily choices is a decisive factor in the speed of weight loss and the ability to maintain a long-term weight.
The information in the article is for reference only, not a replacement for medical diagnosis or treatment. You should talk directly to your doctor for accurate advice that is suitable for your health condition.
