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A medical expert has identified six everyday food and drink items that frequently undermine attempts to shed pounds, despite their widespread consumption.
Yet numerous individuals remain unaware of how certain dietary choices can significantly impede their weight reduction progress, including plant-based milk.
“Weight loss is constantly a talking point in the health sector, but while many understand the best ways to minimise weight gain, they often overlook a variety of different foods that can have drastic impacts on progress,” warned Senior Clinical Advisor at The Independent Pharmacy, Dr Donald Grant.
The physician has highlighted fizzy beverages, dairy-free milk options, baked goods, breakfast cereals, dairy cheese and alcoholic drinks as the primary culprits that can rapidly derail slimming efforts.
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Non-dairy options contain more calories and sugar than traditional dairy milk
Beverages pose a particular challenge for those attempting to reduce their weight, according to Dr Grant’s analysis.
“The weight impact of unhealthy beverages, such as sugary drinks, is often overlooked as they’re not food. However, these drinks tend to be loaded with up to 200 calories, while providing no fullness,” he explained.
Put simply, these beverages trigger substantial glucose level fluctuations, resulting in tiredness and heightened appetite that encourages excessive eating.
Plant-based milk substitutes present another unexpected obstacle. Dr Grant cautioned that many non-dairy options contain more calories and sugar than traditional dairy milk.
“As people consume milk daily, it can quickly lead to weight gain or stunt progress entirely,” he warned.
His recommendation includes selecting plain or carbonated water over sweetened beverages and choosing sugar-free versions of plant-based milks while carefully monitoring consumption levels.
Morning meals present particular challenges for dieters, with two breakfast staples proving especially problematic.
Flaky breakfast treats like croissants and chocolate-filled pastries contain substantial amounts of fat from butter and cooking oils.
Dr Grant emphasised their lack of nutritional value: “Also, with limited protein or fibre, pastries do little to fill us up, leading to overeating and pushing daily calorie intake limits.”
Breakfast cereals pose similar issues, containing excessive sugar while offering minimal protein. Although promoted as nutritious options, the products can contain approximately 400 calories per 100-gram serving.
“Even cereals marketed as healthy, such as Special K, have nearly 400 calories per 100g, making them a food that can quickly derail or stunt weight loss goals,” he stated.
The physician suggested Greek yoghurt, eggs or porridge oats as more satisfying morning alternatives.
Dairy products and alcoholic beverages represent two additional dietary pitfalls identified by Dr Grant.
He described cheese as particularly problematic due to its versatility and ubiquity in meals. The food contains high levels of calories and saturated fats, while being remarkably easy to overconsume.
“Cheese is such a versatile food that people often overlook the negative health consequences of overconsuming this dairy product,” the GP noted.
Alcoholic drinks present multiple weight-related challenges, particularly during summer months. These beverages deliver substantial calories without nutritional value or satiation.
“These beverages are packed full of empty calories, providing no benefit or fullness while increasing weight gain,” Dr Grant explained.
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Alcohol consumption impairs fat metabolism and disrupts sleep patterns
He added that alcohol consumption impairs fat metabolism and disrupts sleep patterns, potentially triggering poor food choices and cravings the following day.
But while numerous dietary items can obstruct slimming objectives, individuals can successfully navigate these challenges through informed food choices and suitable substitutions.
“Overall, while there are many foods and drinks that can derail people’s weight loss goals, people can easily avoid them by amending their diet and opting for healthier alternatives,” Dr Grant stated.
The physician acknowledged that certain items prove particularly challenging to eliminate completely: “Some foods, such as cheese, can be difficult to avoid, but by limiting consumption wherever possible, people can continue to strive towards their weight loss goals and achieve a slimmer physique!”
His guidance underscores the significance of recognising hidden calorie sources and making deliberate dietary modifications to support sustainable weight reduction.