It is important to be mindful of the food choices you make in order to maintain a healthy lifestyle. While it is necessary to enjoy a variety of foods, it is also wise to be aware of the ones that may lead to weight gain when consumed excessively. Maybe we’ve been doing this weight loss and weight gain thing the wrong way. Instead of thinking about what we should cut off, we should think more about what we can add.

You may want to lose weight, but you are making all the wrong choices when it comes to food. The process of weight gain starts all the way from the foods we choose to eat, how we eat them, how we prepare/cook them, and probably how often we eat them.

More often than not, we eat to fill our stomachs, and yet the body only requires very little.  The body is very wise, because when you eat in excess, the body is forced to store the rest of it as fat, and that is weight gain.

Here are five types of foods to be mindful of:

• Processed Foods: Many processed foods are high in unhealthy fats, sugars, and calories. These can contribute to weight gain and may lack essential nutrients. Try to limit your intake of packaged snacks, sugary drinks, and fast food.
• Sugary Treats and Desserts: Foods and beverages with added sugars can be high in calories and low in nutritional value. Consuming too much sugar may lead to weight gain and other health issues. Be mindful of candies, pastries, sodas, and other sugary treats.
• Fried Foods: Fried foods are often high in unhealthy trans fats and calories. Regular consumption can contribute to weight gain and increase the risk of cardiovascular issues. Opt for healthier cooking methods such as baking, grilling, or steaming.
• High-Calorie Beverages: Sugary drinks, including sodas, energy drinks, and certain fruit juices, can add a significant amount of calories to your diet without providing the satiety that comes with solid foods. Choose water, herbal teas, or other low-calorie beverages as alternatives.
• Excessive Carbohydrates: While carbohydrates are an important part of a balanced diet, consuming them in excess, especially refined carbohydrates like white bread and sugary cereals, may contribute to weight gain. Choose whole grains, fruits, and vegetables for healthier carbohydrate sources.

Here is a list of 5 foods that can cause weight gain faster than you’d imagine;

1. Chapati.

Chapati, a popular delicacy, is a carbohydrate-rich food made from wheat and often prepared using saturated fats. However, individuals with diabetes are encouraged to consume a low-carbohydrate diet to minimize the risk of sudden spikes in blood glucose levels. The same applies for those looking to lose weight. Consuming too much chapati increases the risk of weight gain, even if made from whole wheat. It’s also important to consider what we eat chapati with. Including vegetables and protein in our meals can help reduce the number of chapatis we consume.

2. Soda.

The prevalence of soda consumption has indeed become a concerning issue, contributing to various health problems like obesity, diabetes, and dental issues. Encouraging healthier drink alternatives is a positive step towards promoting better dietary habits. Water, herbal teas, infused water, and even sparkling water with a splash of natural fruit juice can be refreshing and satisfying choices that don’t come with the drawbacks of soda. It’s about making small, sustainable changes that can lead to significant improvements in overall

3. Chips.

The potential health risks associated with consuming too many processed foods like chips. They often contain high levels of unhealthy fats, sodium, and carbohydrates, which can indeed contribute to various health issues, including heart disease and obesity. Choosing more nutritious alternatives like fresh fruits, vegetables, nuts, and seeds can provide essential nutrients without the drawbacks of processed snacks. And incorporating a balanced diet that includes lean proteins, healthy fats, and complex carbohydrates can help maintain overall health and weight management. Making conscious choices about what we eat is key to promoting long-term wellness.

4. Cookies and biscuits.

Cookies, with their high sugar and calorie content, can indeed contribute to excessive calorie intake and weight gain, especially when consumed frequently without balancing physical activity. Replacing such snacks with healthier options like fruits can not only help control calorie intake but also provide essential vitamins, minerals, and fiber for better overall health. It’s about finding healthier ways to cope with stress and satisfy hunger cravings without sacrificing long-term well-being.

5. Ugali (maize meal).

This is a popular and traditional Kenyan dish that is made with a lot of care and is typically served alongside different protein foods and vegetables. For individuals living with diabetes, it is important to control the portions of this dish to manage blood glucose levels effectively.

To control portions, you can use your hands or the plate model. When using your hands, your fist size can serve as a guide for the portion of carbohydrate foods, including ugali. Alternatively, using the plate model, you can allocate a quarter of your plate for carbohydrate foods.

This is important because carbohydrates get broken down into glucose, which can lead to weight gain if the body converts the excess glucose into fats. By increasing your portions of vegetables, you can reduce the amount of carbohydrates on your plate.