While many focus on cutting calories to lose weight, it is also important to consider the foods and drinks you consume. Foods high in calories, unhealthy fats, sugar, and refined flour are linked with weight gain, and eating them often may make weight loss more challenging.
Instead, focus on protein-rich foods like poultry and beans to help you feel fuller longer. Fiber-rich foods include vegetables, fruits, whole grains, and legumes. These foods aid in digestion and support weight loss.
Catherine Falls Commercial/ Getty Images
1. Sugary Drinks
Sugary drinks likesodaand energy drinks are high incaloriesand sugar. These types of drinks are linked to weight gain and an increased risk of chronic conditions liketype 2 diabetes.
The brain does not register drinks as food, meaning you could consume many calories and still feel hungry.Healthier drink alternatives include:
2. Fast Food
Most types offast food, such as burgers, fried chicken, and fries, are high in calories, fat, and salt. They are also low in nutrients and do not provide the body with the energy it needs or satiety (a satisfied feeling of fullness), so it is common to still feel hungry after eating fast food.
Frequently eating fast food leads to lower diet quality, and low-nutrient foods tend to crowd out healthy foods.If fast food is your only option, some healthier options include:
3. Candy
Candyis high in sugar, calories, refined flour, and fat. It does not provide nutrients; a small serving may contain 200 to 300 calories, leading to a lot of sugar without feeling full or satisfied.
Craving a sweet treat? Healthier options include:
4. Fried Foods
Fried foodsinclude savory treats like french fries, chips, and chicken nuggets. They are high in calories and fat and are linked with higher rates of weight gain andobesity.One study found that eating fried potatoes (chips or fries) may contribute to more weight gain than other foods.
Healthier alternatives to fries and chips include:
5. Baked Goods
Baked goods (cakes, cookies, and sweet breads) are rich in sugar, calories, and fat. They are usually high infructose, a sugar known to reduce feelings of fullness and may increase hunger.
Eating high-sugar foods is also linked with an increased risk of obesity and type 2 diabetes.Healthier dessert options include:
6. White Bread and Pasta
Eating foods made with refined flour, like white breads and pasta, contributes to weight gain. These foods lack fiber and protein, contain many calories, and do not help you feel full or satisfied.
White bread and pasta also contain additives like sugar and salt. Eating refined grains is linked with a higher risk of weight gain and obesity.
Healthier alternatives to white bread and pasta include:
7. White Rice
White rice lacks nutrients like vitamins, minerals, fiber, and protein. It has a highglycemic index, meaning it spikes yourblood sugar.Foods that cause a quick increase in blood sugar may raise the risk of obesity and type 2 diabetes.
Healthier options include:
8. Ice Cream
Ice cream is high in fat and sugar, which contributes to weight gain and can make weight loss harder. It does not contain fiber but has a small amount of protein.Healthier alternatives include:
9. Pizza
Pizza is often made from refined grains like white flour, contains cheese that is rich in fat, and tomato sauce that may be rich in added sugar. Many pizza toppings like pepperoni or sausage are high insaturated fats. People who frequently eat ready-made foods like frozen pizza are likely to gain weight and have more belly fat.
To make your pizza more nutritious, try these changes:
10. Processed Meats
Processed meats that have been canned, dried, smoked, or cured include beef jerky, pepperoni, and lunch meat. Because many of these meats are known to containcarcinogens(cancer-causing substances), eating a large amount increases your cancer risk. They can also make weight loss more challenging.
Healthier alternatives to processed meat include:
11. Some Fruit Juices
Fruit juice sounds like a healthy choice, and sometimes it is, but it’s also high in sugar and calories. Some fruit juice brands contain very little fruit, while others include just as much sugar per serving as soda.
Fruit juice does not contain fiber like whole fruits. Drinking fruit in the form of juice or a smoothie does not provide the same satiety as whole fruit. Regarding fullness, our brains do not register the foods we drink as much as the foods we chew.
12. High-Calorie Coffee
High-calorie coffee drinks contain large amounts of sugar, fat, and calories without providing a feeling of fullness.Black coffee may aid weight lossbecause itscaffeinetemporarily boosts metabolism.However, when coffee is loaded with cream, flavored syrups, and sugar, it can contribute to weight gain.
Consuming foods and drinks with added sugar raises the risk of type 2 diabetes, obesity, heart disease, and liver disease.Healthier alternatives to high-calorie coffee include:
13. Alcoholic Beverages
Most alcoholic beverages are high in calories andcarbohydrates.Consuming alcohol in moderation may not affect your weight. Moderation means one drink per day for people assigned female at birth and two drinks per day for people assigned male at birth.However, heavy drinking is associated with weight gain.
If you’d like to enjoy alcoholic beverages in moderation, consider having a glass of wine with dinner. Avoid mixed drinks with sugar additives.
14. Foods High in Added Sugar
Foods with added sugar include processed foods such as breakfast cereals, flavored yogurt, and store-bought granola. These foods are low in protein and fiber, so they do not fill you up. Eating a diet rich in foods with added sugar also raises the risk of chronic health conditions like type 2 diabetes, heart disease, and obesity.
Instead of packaged foods, try:
15. Candied or Dried Fruits
Candied or dried fruits are high in sugar and calories. Dried fruit provides a calorie-dense, high-fructose snack that does not help you feel full. Because whole fruit is rich in water, you can eat less and feel satisfied.
An average-size fresh banana of about 100 grams contains 89 calories,while a 100 gram portion of dried banana chips contains 519 calories.Opt for fresh fruits like berries, apples, grapes, and clementines instead.
What Else Can Influence Weight?
The foods you eat have a strong influence on weight and overall health. However,other factors affect your weight, such as:
Other factors that affect weight are outside of our control, including:
Summary
Many people on a weight loss journey focus on cutting calories from their diets. However, the foods and drinks you consume matter, too.
When setting a weight loss goal, focus on limiting or avoiding foods that are high in sugar and fat. This includes processed foods like sugary cereals or boxed cookies, fried foods, candy, pastries, white bread, and processed meat. Avoid high-calorie drinks (soda, energy drinks, and alcohol) that do not provide a feeling of fullness.
35 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Hansen TT, Astrup A, Sjödin A.Are dietary proteins the key to successful body weight management? A systematic review and meta-analysis of studies assessing body weight outcomes after interventions with increased dietary protein.Nutrients. 2021;13(9):3193. doi:10.3390/nu13093193Malik VS, Hu FB.The role of sugar-sweetened beverages in the global epidemics of obesity and chronic diseases.Nat Rev Endocrinol. 2022;18(4):205-218. doi:10.1038/s41574-021-00627-6Stribiţcaia E, Evans CEL, Gibbons C, Blundell J, Sarkar A.Food texture influences on satiety: systematic review and meta-analysis.Sci Rep. 2020;10(1):12929. doi:10.1038/s41598-020-69504-yCenters for Disease Control and Prevention.Fast food intake among children and adolescents in the united states.U.S. Department of Agriculture.Candies, Hershey, Kit Kat Big Kat Bar.U.S. Department of Agriculture.Candies, Hershey, Payday Bar.Mozaffarian D, Hao T, Rimm EB, Willett WC, Hu FB.Changes in diet and lifestyle and long-term weight gain in women and men.N Engl J Med. 2011;364(25):2392-2404. doi:10.1056/NEJMoa1014296Borch D, Juul-Hindsgaul N, Veller M, Astrup A, Jaskolowski J, Raben A.Potatoes and risk of obesity, type 2 diabetes, and cardiovascular disease in apparently healthy adults: a systematic review of clinical intervention and observational studies.Am J Clin Nutr. 2016;104(2):489-498. doi:10.3945/ajcn.116.132332Payant MA, Chee MJ.Neural mechanisms underlying the role of fructose in overfeeding.Neurosci Biobehav Rev. 2021;128:346-357. doi:10.1016/j.neubiorev.2021.06.034Faruque S, Tong J, Lacmanovic V, Agbonghae C, Minaya DM, Czaja K.The dose makes the poison: Sugar and obesity in the United States - a review.Pol J Food Nutr Sci. 2019;69(3):219-233. doi:10.31883/pjfns/110735MedlinePlus.Diets.Maki KC, Palacios OM, Koecher K, et al.The relationship between whole-grain intake and body weight: Results of meta-analyses of observational studies and randomized controlled trials.Nutrients. 2019;11(6):1245. doi:10.3390/nu11061245Azadbakht L, Haghighatdoost F, Esmaillzadeh A.White rice consumption, body mass index, and waist circumference among Iranian female adolescents.J Am Coll Nutr. 2016;35(6):491-499. doi:10.1080/07315724.2015.1113902Mozaffarian D.Dietary and policy priorities for cardiovascular disease, diabetes, and obesity: A comprehensive review.Circulation. 2016;133(2):187-225. doi:10.1161/CIRCULATIONAHA.115.018585Alkerwi A, Crichton GE, Hébert JR.Consumption of ready-made meals and increased risk of obesity: findings from the observation of cardiovascular risk factors in luxembourg (ORISCAV-LUX) study.Br J Nutr. 2015;113(2):270-277. doi:10.1017/S0007114514003468International Agency for Research on Cancer.IARC Monographs evaluate consumption of red meat and processed meat.Pepin A, Stanhope KL, Imbeault P.Are fruit juices healthier than sugar-sweetened beverages?A review.Nutrients. 2019;11(5):1006. doi:10.3390/nu11051006Rogers PJ, Shahrokni R.A comparison of the satiety effects of a fruit smoothie, its fresh fruit equivalent and other drinks.Nutrients. 2018;10(4):431. doi:10.3390/nu10040431Tabrizi R, Saneei P, Lankarani KB, et al.The effects of caffeine intake on weight loss: a systematic review and dos-response meta-analysis of randomized controlled trials.Crit Rev Food Sci Nutr. 2019;59(16):2688-2696. doi:10.1080/10408398.2018.1507996Ma X, Nan F, Liang H, et al.Excessive intake of sugar: An accomplice of inflammation.Front Immunol. 2022;13:988481. doi:10.3389/fimmu.2022.988481Traversy G, Chaput JP.Alcohol consumption and obesity: An update.Curr Obes Rep. 2015;4(1):122-130. doi:10.1007/s13679-014-0129-4U.S. Department of Agriculture.Dietary Guidelines for Americans, 2020-2025.Wang L, Lee IM, Manson JE, Buring JE, Sesso HD.Alcohol consumption, weight gain, and risk of becoming overweight in middle-aged and older women.Arch Intern Med. 2010;170(5):453-461. doi:10.1001/archinternmed.2009.527U.S. Department of Agriculture.Bananas, raw.U.S. Department of Agriculture.Snacks, banana chips.Bellicha A, van Baak MA, Battista F, et al.Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity.Obes Rev. 2021;22 Suppl 4(Suppl 4):e13256. doi:10.1111/obr.13256Thornton SN.Increased hydration can be associated with weight loss.Front Nutr. 2016;3:18. doi:10.3389/fnut.2016.00018Wicherski J, Schlesinger S, Fischer F.Association between breakfast skipping and body weight-A systematic review and meta-analysis of observational longitudinal studies.Nutrients. 2021;13(1):272. doi:10.3390/nu13010272Benton D, Young HA.Reducing calorie intake may not help you lose body weight.Perspect Psychol Sci. 2017;12(5):703-714. doi:10.1177/1745691617690878Guo Y, Miller MA, Cappuccio FP.Short duration of sleep and incidence of overweight or obesity in Chinese children and adolescents.Nutr Metab Cardiovasc Dis. 2021;31(2):363-371. doi:10.1016/j.numecd.2020.11.001Ramar K, Malhotra RK, Carden KA, et al.Sleep is essential to health: an American Academy of Sleep Medicine position statement.J Clin Sleep Med. 2021;17(10):2115-2119. doi:10.5664/jcsm.9476Kiecolt-Glaser JK, Habash DL, Fagundes CP, et al.Daily stressors, past depression, and metabolic responses to high-fat meals: A novel path to obesity.Biol Psychiatry. 2015; 77(7):653–660. doi:10.1016/j.biopsych.2014.05.018Crane MM, Jeffery RW, Sherwood NE.Exploring gender differences in a randomized trial of weight loss maintenance.Am J Mens Health. 2017;11(2):369-375. doi:10.1177/1557988316681221National Heart, Blood, and Lung Institute.Overweight and obesity - Causes and risk factors.MedlinePlus.Aging changes in body shape.
35 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Hansen TT, Astrup A, Sjödin A.Are dietary proteins the key to successful body weight management? A systematic review and meta-analysis of studies assessing body weight outcomes after interventions with increased dietary protein.Nutrients. 2021;13(9):3193. doi:10.3390/nu13093193Malik VS, Hu FB.The role of sugar-sweetened beverages in the global epidemics of obesity and chronic diseases.Nat Rev Endocrinol. 2022;18(4):205-218. doi:10.1038/s41574-021-00627-6Stribiţcaia E, Evans CEL, Gibbons C, Blundell J, Sarkar A.Food texture influences on satiety: systematic review and meta-analysis.Sci Rep. 2020;10(1):12929. doi:10.1038/s41598-020-69504-yCenters for Disease Control and Prevention.Fast food intake among children and adolescents in the united states.U.S. Department of Agriculture.Candies, Hershey, Kit Kat Big Kat Bar.U.S. Department of Agriculture.Candies, Hershey, Payday Bar.Mozaffarian D, Hao T, Rimm EB, Willett WC, Hu FB.Changes in diet and lifestyle and long-term weight gain in women and men.N Engl J Med. 2011;364(25):2392-2404. doi:10.1056/NEJMoa1014296Borch D, Juul-Hindsgaul N, Veller M, Astrup A, Jaskolowski J, Raben A.Potatoes and risk of obesity, type 2 diabetes, and cardiovascular disease in apparently healthy adults: a systematic review of clinical intervention and observational studies.Am J Clin Nutr. 2016;104(2):489-498. doi:10.3945/ajcn.116.132332Payant MA, Chee MJ.Neural mechanisms underlying the role of fructose in overfeeding.Neurosci Biobehav Rev. 2021;128:346-357. doi:10.1016/j.neubiorev.2021.06.034Faruque S, Tong J, Lacmanovic V, Agbonghae C, Minaya DM, Czaja K.The dose makes the poison: Sugar and obesity in the United States - a review.Pol J Food Nutr Sci. 2019;69(3):219-233. doi:10.31883/pjfns/110735MedlinePlus.Diets.Maki KC, Palacios OM, Koecher K, et al.The relationship between whole-grain intake and body weight: Results of meta-analyses of observational studies and randomized controlled trials.Nutrients. 2019;11(6):1245. doi:10.3390/nu11061245Azadbakht L, Haghighatdoost F, Esmaillzadeh A.White rice consumption, body mass index, and waist circumference among Iranian female adolescents.J Am Coll Nutr. 2016;35(6):491-499. doi:10.1080/07315724.2015.1113902Mozaffarian D.Dietary and policy priorities for cardiovascular disease, diabetes, and obesity: A comprehensive review.Circulation. 2016;133(2):187-225. doi:10.1161/CIRCULATIONAHA.115.018585Alkerwi A, Crichton GE, Hébert JR.Consumption of ready-made meals and increased risk of obesity: findings from the observation of cardiovascular risk factors in luxembourg (ORISCAV-LUX) study.Br J Nutr. 2015;113(2):270-277. doi:10.1017/S0007114514003468International Agency for Research on Cancer.IARC Monographs evaluate consumption of red meat and processed meat.Pepin A, Stanhope KL, Imbeault P.Are fruit juices healthier than sugar-sweetened beverages?A review.Nutrients. 2019;11(5):1006. doi:10.3390/nu11051006Rogers PJ, Shahrokni R.A comparison of the satiety effects of a fruit smoothie, its fresh fruit equivalent and other drinks.Nutrients. 2018;10(4):431. doi:10.3390/nu10040431Tabrizi R, Saneei P, Lankarani KB, et al.The effects of caffeine intake on weight loss: a systematic review and dos-response meta-analysis of randomized controlled trials.Crit Rev Food Sci Nutr. 2019;59(16):2688-2696. doi:10.1080/10408398.2018.1507996Ma X, Nan F, Liang H, et al.Excessive intake of sugar: An accomplice of inflammation.Front Immunol. 2022;13:988481. doi:10.3389/fimmu.2022.988481Traversy G, Chaput JP.Alcohol consumption and obesity: An update.Curr Obes Rep. 2015;4(1):122-130. doi:10.1007/s13679-014-0129-4U.S. Department of Agriculture.Dietary Guidelines for Americans, 2020-2025.Wang L, Lee IM, Manson JE, Buring JE, Sesso HD.Alcohol consumption, weight gain, and risk of becoming overweight in middle-aged and older women.Arch Intern Med. 2010;170(5):453-461. doi:10.1001/archinternmed.2009.527U.S. Department of Agriculture.Bananas, raw.U.S. Department of Agriculture.Snacks, banana chips.Bellicha A, van Baak MA, Battista F, et al.Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity.Obes Rev. 2021;22 Suppl 4(Suppl 4):e13256. doi:10.1111/obr.13256Thornton SN.Increased hydration can be associated with weight loss.Front Nutr. 2016;3:18. doi:10.3389/fnut.2016.00018Wicherski J, Schlesinger S, Fischer F.Association between breakfast skipping and body weight-A systematic review and meta-analysis of observational longitudinal studies.Nutrients. 2021;13(1):272. doi:10.3390/nu13010272Benton D, Young HA.Reducing calorie intake may not help you lose body weight.Perspect Psychol Sci. 2017;12(5):703-714. doi:10.1177/1745691617690878Guo Y, Miller MA, Cappuccio FP.Short duration of sleep and incidence of overweight or obesity in Chinese children and adolescents.Nutr Metab Cardiovasc Dis. 2021;31(2):363-371. doi:10.1016/j.numecd.2020.11.001Ramar K, Malhotra RK, Carden KA, et al.Sleep is essential to health: an American Academy of Sleep Medicine position statement.J Clin Sleep Med. 2021;17(10):2115-2119. doi:10.5664/jcsm.9476Kiecolt-Glaser JK, Habash DL, Fagundes CP, et al.Daily stressors, past depression, and metabolic responses to high-fat meals: A novel path to obesity.Biol Psychiatry. 2015; 77(7):653–660. doi:10.1016/j.biopsych.2014.05.018Crane MM, Jeffery RW, Sherwood NE.Exploring gender differences in a randomized trial of weight loss maintenance.Am J Mens Health. 2017;11(2):369-375. doi:10.1177/1557988316681221National Heart, Blood, and Lung Institute.Overweight and obesity - Causes and risk factors.MedlinePlus.Aging changes in body shape.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Hansen TT, Astrup A, Sjödin A.Are dietary proteins the key to successful body weight management? A systematic review and meta-analysis of studies assessing body weight outcomes after interventions with increased dietary protein.Nutrients. 2021;13(9):3193. doi:10.3390/nu13093193Malik VS, Hu FB.The role of sugar-sweetened beverages in the global epidemics of obesity and chronic diseases.Nat Rev Endocrinol. 2022;18(4):205-218. doi:10.1038/s41574-021-00627-6Stribiţcaia E, Evans CEL, Gibbons C, Blundell J, Sarkar A.Food texture influences on satiety: systematic review and meta-analysis.Sci Rep. 2020;10(1):12929. doi:10.1038/s41598-020-69504-yCenters for Disease Control and Prevention.Fast food intake among children and adolescents in the united states.U.S. Department of Agriculture.Candies, Hershey, Kit Kat Big Kat Bar.U.S. Department of Agriculture.Candies, Hershey, Payday Bar.Mozaffarian D, Hao T, Rimm EB, Willett WC, Hu FB.Changes in diet and lifestyle and long-term weight gain in women and men.N Engl J Med. 2011;364(25):2392-2404. doi:10.1056/NEJMoa1014296Borch D, Juul-Hindsgaul N, Veller M, Astrup A, Jaskolowski J, Raben A.Potatoes and risk of obesity, type 2 diabetes, and cardiovascular disease in apparently healthy adults: a systematic review of clinical intervention and observational studies.Am J Clin Nutr. 2016;104(2):489-498. doi:10.3945/ajcn.116.132332Payant MA, Chee MJ.Neural mechanisms underlying the role of fructose in overfeeding.Neurosci Biobehav Rev. 2021;128:346-357. doi:10.1016/j.neubiorev.2021.06.034Faruque S, Tong J, Lacmanovic V, Agbonghae C, Minaya DM, Czaja K.The dose makes the poison: Sugar and obesity in the United States - a review.Pol J Food Nutr Sci. 2019;69(3):219-233. doi:10.31883/pjfns/110735MedlinePlus.Diets.Maki KC, Palacios OM, Koecher K, et al.The relationship between whole-grain intake and body weight: Results of meta-analyses of observational studies and randomized controlled trials.Nutrients. 2019;11(6):1245. doi:10.3390/nu11061245Azadbakht L, Haghighatdoost F, Esmaillzadeh A.White rice consumption, body mass index, and waist circumference among Iranian female adolescents.J Am Coll Nutr. 2016;35(6):491-499. doi:10.1080/07315724.2015.1113902Mozaffarian D.Dietary and policy priorities for cardiovascular disease, diabetes, and obesity: A comprehensive review.Circulation. 2016;133(2):187-225. doi:10.1161/CIRCULATIONAHA.115.018585Alkerwi A, Crichton GE, Hébert JR.Consumption of ready-made meals and increased risk of obesity: findings from the observation of cardiovascular risk factors in luxembourg (ORISCAV-LUX) study.Br J Nutr. 2015;113(2):270-277. doi:10.1017/S0007114514003468International Agency for Research on Cancer.IARC Monographs evaluate consumption of red meat and processed meat.Pepin A, Stanhope KL, Imbeault P.Are fruit juices healthier than sugar-sweetened beverages?A review.Nutrients. 2019;11(5):1006. doi:10.3390/nu11051006Rogers PJ, Shahrokni R.A comparison of the satiety effects of a fruit smoothie, its fresh fruit equivalent and other drinks.Nutrients. 2018;10(4):431. doi:10.3390/nu10040431Tabrizi R, Saneei P, Lankarani KB, et al.The effects of caffeine intake on weight loss: a systematic review and dos-response meta-analysis of randomized controlled trials.Crit Rev Food Sci Nutr. 2019;59(16):2688-2696. doi:10.1080/10408398.2018.1507996Ma X, Nan F, Liang H, et al.Excessive intake of sugar: An accomplice of inflammation.Front Immunol. 2022;13:988481. doi:10.3389/fimmu.2022.988481Traversy G, Chaput JP.Alcohol consumption and obesity: An update.Curr Obes Rep. 2015;4(1):122-130. doi:10.1007/s13679-014-0129-4U.S. Department of Agriculture.Dietary Guidelines for Americans, 2020-2025.Wang L, Lee IM, Manson JE, Buring JE, Sesso HD.Alcohol consumption, weight gain, and risk of becoming overweight in middle-aged and older women.Arch Intern Med. 2010;170(5):453-461. doi:10.1001/archinternmed.2009.527U.S. Department of Agriculture.Bananas, raw.U.S. Department of Agriculture.Snacks, banana chips.Bellicha A, van Baak MA, Battista F, et al.Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity.Obes Rev. 2021;22 Suppl 4(Suppl 4):e13256. doi:10.1111/obr.13256Thornton SN.Increased hydration can be associated with weight loss.Front Nutr. 2016;3:18. doi:10.3389/fnut.2016.00018Wicherski J, Schlesinger S, Fischer F.Association between breakfast skipping and body weight-A systematic review and meta-analysis of observational longitudinal studies.Nutrients. 2021;13(1):272. doi:10.3390/nu13010272Benton D, Young HA.Reducing calorie intake may not help you lose body weight.Perspect Psychol Sci. 2017;12(5):703-714. doi:10.1177/1745691617690878Guo Y, Miller MA, Cappuccio FP.Short duration of sleep and incidence of overweight or obesity in Chinese children and adolescents.Nutr Metab Cardiovasc Dis. 2021;31(2):363-371. doi:10.1016/j.numecd.2020.11.001Ramar K, Malhotra RK, Carden KA, et al.Sleep is essential to health: an American Academy of Sleep Medicine position statement.J Clin Sleep Med. 2021;17(10):2115-2119. doi:10.5664/jcsm.9476Kiecolt-Glaser JK, Habash DL, Fagundes CP, et al.Daily stressors, past depression, and metabolic responses to high-fat meals: A novel path to obesity.Biol Psychiatry. 2015; 77(7):653–660. doi:10.1016/j.biopsych.2014.05.018Crane MM, Jeffery RW, Sherwood NE.Exploring gender differences in a randomized trial of weight loss maintenance.Am J Mens Health. 2017;11(2):369-375. doi:10.1177/1557988316681221National Heart, Blood, and Lung Institute.Overweight and obesity - Causes and risk factors.MedlinePlus.Aging changes in body shape.
Hansen TT, Astrup A, Sjödin A.Are dietary proteins the key to successful body weight management? A systematic review and meta-analysis of studies assessing body weight outcomes after interventions with increased dietary protein.Nutrients. 2021;13(9):3193. doi:10.3390/nu13093193
Malik VS, Hu FB.The role of sugar-sweetened beverages in the global epidemics of obesity and chronic diseases.Nat Rev Endocrinol. 2022;18(4):205-218. doi:10.1038/s41574-021-00627-6
Stribiţcaia E, Evans CEL, Gibbons C, Blundell J, Sarkar A.Food texture influences on satiety: systematic review and meta-analysis.Sci Rep. 2020;10(1):12929. doi:10.1038/s41598-020-69504-y
Centers for Disease Control and Prevention.Fast food intake among children and adolescents in the united states.
U.S. Department of Agriculture.Candies, Hershey, Kit Kat Big Kat Bar.
U.S. Department of Agriculture.Candies, Hershey, Payday Bar.
Mozaffarian D, Hao T, Rimm EB, Willett WC, Hu FB.Changes in diet and lifestyle and long-term weight gain in women and men.N Engl J Med. 2011;364(25):2392-2404. doi:10.1056/NEJMoa1014296
Borch D, Juul-Hindsgaul N, Veller M, Astrup A, Jaskolowski J, Raben A.Potatoes and risk of obesity, type 2 diabetes, and cardiovascular disease in apparently healthy adults: a systematic review of clinical intervention and observational studies.Am J Clin Nutr. 2016;104(2):489-498. doi:10.3945/ajcn.116.132332
Payant MA, Chee MJ.Neural mechanisms underlying the role of fructose in overfeeding.Neurosci Biobehav Rev. 2021;128:346-357. doi:10.1016/j.neubiorev.2021.06.034
Faruque S, Tong J, Lacmanovic V, Agbonghae C, Minaya DM, Czaja K.The dose makes the poison: Sugar and obesity in the United States - a review.Pol J Food Nutr Sci. 2019;69(3):219-233. doi:10.31883/pjfns/110735
MedlinePlus.Diets.
Maki KC, Palacios OM, Koecher K, et al.The relationship between whole-grain intake and body weight: Results of meta-analyses of observational studies and randomized controlled trials.Nutrients. 2019;11(6):1245. doi:10.3390/nu11061245
Azadbakht L, Haghighatdoost F, Esmaillzadeh A.White rice consumption, body mass index, and waist circumference among Iranian female adolescents.J Am Coll Nutr. 2016;35(6):491-499. doi:10.1080/07315724.2015.1113902
Mozaffarian D.Dietary and policy priorities for cardiovascular disease, diabetes, and obesity: A comprehensive review.Circulation. 2016;133(2):187-225. doi:10.1161/CIRCULATIONAHA.115.018585
Alkerwi A, Crichton GE, Hébert JR.Consumption of ready-made meals and increased risk of obesity: findings from the observation of cardiovascular risk factors in luxembourg (ORISCAV-LUX) study.Br J Nutr. 2015;113(2):270-277. doi:10.1017/S0007114514003468
International Agency for Research on Cancer.IARC Monographs evaluate consumption of red meat and processed meat.
Pepin A, Stanhope KL, Imbeault P.Are fruit juices healthier than sugar-sweetened beverages?A review.Nutrients. 2019;11(5):1006. doi:10.3390/nu11051006
Rogers PJ, Shahrokni R.A comparison of the satiety effects of a fruit smoothie, its fresh fruit equivalent and other drinks.Nutrients. 2018;10(4):431. doi:10.3390/nu10040431
Tabrizi R, Saneei P, Lankarani KB, et al.The effects of caffeine intake on weight loss: a systematic review and dos-response meta-analysis of randomized controlled trials.Crit Rev Food Sci Nutr. 2019;59(16):2688-2696. doi:10.1080/10408398.2018.1507996
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