Every food provides you with a certain amount of energy. Some more, some less, but every type of food contains calories and various nutritional components. However, there are certain types that are rarely, if ever, encouraged by most healthy diets. So what exactly makes some foods fattening, while others are more weight-loss friendly?
The main aspect that can help you determine fattening foods is their nutritional value. Weight-loss diet plans are usually focused on the most nutrient-dense and low-calorie foods. However, fattening foods are the opposite – they are usually high in calories and offer little to no vital nutrients.
This is why for you to successfully lose weight, it helps to be aware of and mostly keep away from the most fattening foods out there. Read on to learn more about these foods that cause obesity, how to limit or avoid them, and more.
Calories are the energy in food that your body uses as energy fuel. Your body always requires energy. Even when it seems as if you aren’t doing anything, you spend energy to keep breathing, maintain your heartbeat, keep your blood pumping, and sustain all the other vital body processes (1, 2).
The main sources of calories are carbohydrates, fats, and proteins. Among these three macronutrients, fat is the most calorie-rich, with 1 gram containing 9 calories, while 1 gram of carbohydrates contains 4 calories, as does 1 gram of protein (3). The calories you consume may either be used as fuel or stored in your body, largely in the form of fat. These stored calories will remain in your body as fat until you use them up.
As you may be aware, counting calories is one of the basics of weight loss. If you want to slim down, you need to consume fewer calories than you burn or burn more calories than you consume. In this way, your body will run out of energy that comes from food and start to burn the stored fat.
A healthy weight loss rate is losing 1 to 2 pounds (0.45 to 1 kg) a week (4). The best way to achieve this loss is by going on a calorie deficit where you consume 500 to 750 kcals less than your average caloric intake (5).
Please note that while you can attempt to shed extra weight through exercise, research has shown that a healthy calorie-deficit diet is your best bet for long-lasting goals (5). However, a combination of both exercise and a caloric deficit healthy diet beats either dieting or exercise for weight loss (6).
Although calories are generally not your best friends when it comes to weight loss, your main enemy on this journey is “empty” calories. This type of calories provides you with energy, but very little nutritional value. They come mainly from foods and drinks that have a high added sugar, fat, or alcohol content, but little or no essential components (7).
Consuming a lot of empty calories, particularly in place of more nutrient-dense foods, may contribute to weight gain and nutrient deficiencies. A 2012 survey found that an average male adult consumes an average of 923 empty calories per day and an average adult female eats 624 empty calories per day (8).
From this, it can be seen that empty calories can cause weight gain by making you eat a lot more calories than is recommended. If a calorie deficit results in weight loss, then a calorie surplus does the opposite, leading to weight gain. It’s also important to remember that empty calories can also cause cravings.
Experts have suggested that as these foods don’t have any nutrients and give your body nothing to work with, you end up developing cravings as your body’s way of signaling that it requires nutrients (9). This then makes you eat more, which further pushes you out of a calorie deficit and into a surplus, causing weight gain.
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It’s only natural that you should steer clear of high-calorie foods that are packed with empty calories and are relatively low in nutrients such as fiber, protein, vitamins, and minerals. Here are the top 10 most fattening foods to avoid (16, 1):
We cannot deny that deep-fried foods are delicious. They have a distinct type of flavor that makes your mouth water. However, this mouth-watering goodness usually comes with a hefty price tag. Such foods are generally high in calories, salt, and unhealthy fats.
One study published in the Nutrition, Metabolism and Cardiovascular Diseases journal found that the frequent consumption of fried foods was associated with a higher risk of developing overweight or obesity (10). A high sodium intake has also been associated with a higher risk of obesity in children, adolescents, and adults, regardless of energy intake (11, 12).
A point to note is that the act of deep frying is what makes foods such as fries and even chicken fattening as they are considered healthy otherwise. By changing your method of cooking, you can still enjoy such foods without risking your health or waistline.
As the burger is a close relative of a sandwich, it can’t be claimed that all of them are extremely fattening. If you make one at home with a whole-wheat bun, fresh vegetables, and lean meat, it won’t be as diet-unfriendly as one you might get at a restaurant. Hamburgers from fast food establishments are often packed with unnecessary empty calories from unhealthy fats.
A study published in 2013 showed that young African-American women who ate restaurant burgers at least twice a week had a higher risk of obesity than those whose consumption of this type of food was limited to fewer than 5 times per year (13).
In light of these findings, it’s best to avoid fast-food burgers and switch to homemade ones that provide you with plenty of protein, fiber, iron, and various vitamins.
This is another beloved type of fast food that falls squarely among the most fattening foods. Pizzas are usually filled with saturated fat, refined carbs, and calories. Some of the most popular ones also contain a lot of cheese and processed meat. As with hamburgers, not all pizzas are that fattening, and there are healthier varieties that are made with more vegetables and whole-grain dough.
As with all other foods on this list, they are often packed with empty calories, unhealthy fats, salts, and added sugar.
A study published in the Preventative Medicine journal found there to be a link between the high consumption of ultra-processed foods/snacks and the increased risk of obesity in adolescents and adults (5).
If you’re looking for a healthier snack option, then plain yogurt with berries, small portions of nuts, or cut-up vegetables with hummus or cottage cheese will be better options.
Many beverages, including sodas, sports drinks, energy drinks, and some fruit juices, are filled with added sugars while being low in essential nutrients. Studies have found a link between such high-sugar drinks and the increased risk of weight gain and obesity (14, 15).
As if this wasn’t bad enough, scientists also warn against the consumption of added sugars as they can affect your cardiovascular health, cognition, and mood and increase the risk of type 2 diabetes (16).
Instead of such drinks, stick to water or unsweetened tea and coffee as these beverages have zero sugars and calories (17).
Multiple studies have shown that ice cream is high in fat and sugar and the frequent consumption of it increases the risk of obesity, including childhood obesity and related health problems.
Rather than sticking to regular ice cream in the hot months (or for a quick dessert), researchers suggest opting for functional ice cream.
Made from dairy, whey protein, and other healthy ingredients, researchers believe this kind of ice cream to be a healthy alternative that can keep you cool without negative weight or health effects (18, 19, 20).
Some believe that alcohol intake can lead to weight gain while others say this is not so. While researchers may not agree on whether alcohol by itself can ruin your waistline, they agree that heavy drinking can cause some people to gain weight.
Alcohol is made with sugar and some drinks such as cocktails add sugar to base drinks that had little to no alcohol to begin with. In addition, heavy drinking can make you crave and reach for unhealthy foods, ultimately increasing your empty calories and overall calorie intake (21, 22).
Read more: 2 Weeks Without Alcohol: Weight Loss And Other Benefits
High in added sugars, baked goods such as cookies, pastries, and many premade desserts aren’t the best option if you’re trying to shed pounds. They tend to be high in added sugar, fats, and calories, and low in protein and fiber. This means you need to eat a lot of calories before you feel full.
White pasta and bread are made from refined wheat flour, which is usually high in calories, but low in fiber. There are healthier whole-grain varieties of pasta and bread, which contain more fiber and nutrients and are overall more filling.
Not all high-calorie foods provide you with only empty calories. There is also a great variety of healthy high-calorie foods. Usually, those who want to gain weight and muscle mass healthily ask the question: “What are the most fattening healthy foods?”. This is because it’s not so easy to separate the unhealthy from the healthy ones. Here are some healthy high-calorie foods:
Milk is a great source of various essential macro- and micronutrients. Dairy is an excellent source of calcium, which is incredibly important for your bone health and vital functions as well as protein, which helps your body build muscles. Drinking milk throughout the day can add to your protein intake, bone health, and muscle mass.
Nuts are a great healthy snack option, no matter what your goal is. The main difference is that when you’re trying to slim down, it’s recommended that you consume nuts in small portions, whereas with a weight-gain plan, you can have more of them.
Both raw and dry roasted nuts are filled with healthy fats and calories and are a great addition to many meals, including salads. Nut butter made without added sugar can also be of great help.
Another representative of dairy products, cheese is also a great option for healthy weight gain. As with milk, it contains plenty of nutrients and even more calories.
Check out this article for the best fats for keto.
A single egg isn’t that rich in calories and won’t make you put on pounds, which is why eggs are often a part of weight-loss diets. However, if you’re bulking up, consuming eggs may help you boost your results. They’re a great source of protein, healthy fats, and a wide plethora of other vital nutrients, most of which are found in the yolk.
Many people have found red meat to be incredibly effective when it comes to muscle building. Some bodybuilding diets, such as the vertical diet, focus mainly on the consumption of red meat and white rice.
In addition to the essential protein and fat, red meat contains leucine and creatine – nutrients that play a crucial role in boosting muscle mass. It’s recommended that you consume leaner cuts of meat as they are healthier for the heart due to containing less saturated fat. Lean poultry is also an excellent source of the same nutrients.
Like meats, fish is also a great source of protein that can add to your caloric intake. Salmon in particular is rich in healthy fats such as omega-3 fatty acids and a wide range of vitamins and minerals.
Avocados are known for their contents of healthy fats, vitamins, minerals, and calories. They make a great addition to your salad or sandwich, leading to a higher caloric intake.
It’s only natural that fats and oils are some of the most fattening foods. They’re bursting with calories and may significantly contribute to weight gain. Aim for oils that contain healthy unsaturated fats, such as olive and avocado oil.
Starchy foods and vegetables are recommended in moderation on weight loss diets, but they make great options for any healthy weight gain meal plan. Healthy starches are also a great source of complex carbs that help keep your body energetic throughout the day. While they’re not inherently fattening, eating larger portions of them can help add calories to your diet.
Here are some of the foods that are rich in starches you can add to your diet:
You can use all of these ingredients for macro-friendly recipes that will help you meet your weight goals healthily.
The easiest way to gain weight is to go on a calorie surplus, i.e. eat more calories than you eat right now. The Dietary Guidelines for Americans 2020 – 2025 recommends increasing your intake by an extra 300 to 400 calories (23). You should also try filling your diet with the above-mentioned healthy fattening foods rather than unhealthy foods.
Read more: Gain Weight & Muscle: The Right Way With These High Calories Keto Foods
What foods make you lose weight? Here’s a list of some of the least fattening healthy foods for you:
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The most calcium-rich foods include the following:
The most calorie-rich of these foods are almonds, sardines, seeds, cheese, and soybeans.
Regular consumption of fried foods, added sugars, alcohol, and dairy can significantly negatively affect some people’s skin, leading to acne, oily skin, and rashes. To improve the state of your skin, it’s recommended that you follow a balanced diet that’s rich in fruits and vegetables and loaded with essential vitamins and minerals. As seen above, the consumption of unhealthy foods is the easiest way to gain weight. Unfortunately, this option comes with many health risks. To avoid them, stick to the consumption of healthy foods and simply add 300 to 400 extra calories to your average calorie intake. No one food is considered the fattest of them all. If you’d like to avoid unhealthy weight gain or weight gain in general, make sure to avoid all the foods mentioned in the ‘most fattening foods’ section above. Food isn’t what makes you skinny. If you want to lose weight, simply eat healthy whole foods, consume them in a calorie deficit, and exercise. The unhealthy foods mentioned above can contribute to weight gain, which can make you look chubby. Are you curious about how to lose 70 pounds in 4 months? Check out this article for more details.Frequently Asked Questions
What do fattening foods do to your skin?
What is the number 1 food to gain weight?
What is the fattest food?
What foods make you skinny?
What foods make you look chubby?
When it comes to fattening foods, any kind of food can make you gain weight. However, unhealthy foods lead to unhealthy weight gain, which can negatively affect your waistline, overall health, and self-confidence.
If you’d like to avoid this, you need to limit your consumption of unhealthy foods. Stick to healthy foods and remember to eat on a calorie deficit as healthy foods eaten on a calorie surplus will also lead to weight and fat gain.
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