Dietitians say you need to cut out these 2 fattening ingredients

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For better or for worse, what you eat really affects your weight and inflammation levels. While there are some unhealthy foods you probably already know to avoid like salty potato chips, fattening donuts, and greasy cheeseburgers, there are some harmful ingredients that could be sneaking into your diet without your knowledge. Some of these ingredients have been linked to detrimental health effects and weight gain, which is why experts say you should try eliminating some ingredients from your diet.

To learn more about the fattening ingredients you need to cut out of your diet for faster weight loss and to reduce inflammation, we spoke to Rebecca Novak, a registered dietitian and chef at Hungarian Chef, and Amy Lippert, a nutritionist. They said you should avoid foods made with refined sugars AND trans fats. That\’s because they\’ve been linked to insulin resistance, increased levels of inflammation, and a higher risk of heart disease and weight gain. Learn more about these processed ingredients and what you should be eating instead!

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1. Refined sugars

If you look at most processed food labels, you\’ll likely notice excessive refined sugars. Refined sugars like brown sugar, fructose, corn syrup, and agave are sweeteners that are added to foods and beverages to improve taste. While refined sugars can make meals delicious, consuming a diet high in added sugars, such as those found in sugary drinks, sugary cereals and baked goods, can lead to weight gain and chronic inflammation. Specifically, excess refined sugar can cause weight gain because it\’s high in calories while offering few nutrients.

\”Refined sugars provide empty calories that can lead to weight gain from excess calorie intake. They also cause blood sugar levels to spike followed by a crash, leading to cravings and energy dips throughout the day,\” explains Novak. \”This makes it difficult to maintain healthy eating habits and stick to a consistent exercise routine.\” Additionally, diets high in sugar have been linked to many chronic diseases such as diabetes, heart disease and obesity.

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\”When you consume [sugary foods and drinks] they negatively impact blood glucose levels and will cause a spike, resulting in an immediate burst of energy followed closely by a crash as the body works to bring blood glucose levels back to a safe level,” Lippert warns.

Unfortunately, those glucose spikes can be extremely detrimental to your weight loss goals. \”High levels of glucose are bad for the body, so in response to this spike, the body releases insulin, a hormone that is key to opening the door for our adipose (fat) tissue to store glucose (as glucagon) in the end.\” to reduce the levels in our blood, leading to weight gain,\” he explains.

For these reasons, experts agree that it\’s best to cut out sweets made with refined sugars if you want to lose weight and reduce inflammation. Instead of refined sugars, Novak recommends opting for natural sweeteners like molasses which, she says, \”may provide some health benefits like boosting iron levels and improving heart health.\”

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2. Trans fats

Like refined sugars, trans fats are another processed ingredient that can lead to weight gain and chronic inflammation. Trans fat is a type of unsaturated fat found in processed foods like frozen pizza, microwave popcorn, French fries, and more. Eating too much trans fat can lead to unwanted weight gain and chronic inflammation. Furthermore, it can also increase the risk of diabetes, heart disease, and other health problems.

\”Trans fats have been linked to a variety of health problems such as high cholesterol, weight gain, and an increased risk of developing heart disease,\” Novak warns. \”Studies have also found that trans fats increase inflammation in the body which can lead to a number of other health problems.\” Trans fats can also slow down your metabolism.

Instead of processed foods high in trans fats, Novak recommends eating foods made with whole grains and healthy oils. \”Whole grains like quinoa or oats are high in vitamins, minerals, fiber, protein, and antioxidants that can help support weight-loss efforts by keeping you fuller for longer periods of time,\” says Novak. Whole grains have been linked to reducing the risk of some cancers and improving heart health, he adds.

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Weight-loss oils, such as olive oil, Novak says, \”contain essential fatty acids and a variety of beneficial antioxidants that can help reduce inflammation, promote healthy brain function, and boost energy levels.\” These oils are often healthier for cooking than other types of inflammatory oils.

The bottom line

So, experts like Novak and Lippert say to avoid processed ingredients like refined sugars and trans fats if you want to lose weight and reduce inflammation. They also suggest eating more fruits and vegetables, drinking enough water, reducing stress levels, getting enough sleep, and exercising regularly to really address the problem. While changing your diet and eating habits isn\’t easy, you\’ll be able to see faster weight loss results if you make some sacrifices. Whenever possible, you should choose healthy alternatives to fattening ingredients like these!

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