When you’re trying to lose weight, one of the hardest parts is dealing with cravings or feeling like you’re constantly hungry.
There are a lot of things that can contribute to you having certain cravings or dealing with hunger, from hormonal shifts to sleep habits, and more. However, there are also foods out there that can make these things worse, as they include ingredients that can end up worsening cravings. These foods can have a significant impact on how much weight you’re able to lose, especially if they’re not eaten with more balanced meals. We spoke to a registered dietitian about five of these foods that you should probably avoid whenever possible if you’re trying to lose weight, as they can end up “increasing” your cravings. Read more about them below.
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1. Breakfast Cereal
Even though breakfast cereal is one of the most common foods to eat in the morning around the world, it has ended up being labeled as one of the least healthy breakfast foods, as many name-brand cereals contain lots of added, refined sugar. Despite their now being ‘healthier’ cereals in stores, they’re not as great as you may think.
“Some breakfast cereals do have added protein now, which can help, especially if you pair them with ultra-filtered milk that’s higher in protein,” says Kathleen Benson, CSSD, CPT, RDN at VNutrition. “Even so, many cereals still don’t provide as much protein as most people need at a meal, so hunger can creep back sooner than expected.”
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2. Candy Bars
There are a lot of people out there who are candy bar addicts. They’re a super convenient sweet treat that can be found just about anywhere, and a lot of people like how they come in single-portion packages. However, one candy bar can often contain the amount of sugar people would get from eating numerous servings of a dessert, even if it feels like a special treat.
“Candy bars can spike blood sugar pretty quickly, but they don’t have much staying power since they’re usually low in protein and fiber,” explains Benson. “That’s why you might feel hungry again not long after. They tend to work better as a treat or in a smaller portion, especially after a balanced meal/snack instead of on an empty stomach.”
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3. ‘Light,’ Canned Soups
Another quick and easy thing to make for lunch or dinner is soup, especially soup you find in a can or carton at the grocery store. These days, there are lots of ‘low-calorie’, light soups in grocery stores, and while they might seem like a good thing to stock up on for losing weight, they might not be as great as you think.
“Light soups can feel filling at first because of all the liquid,” notes Benson. “But feeling full isn’t always the same as feeling satisfied. If there isn’t enough protein, fiber, or fat to make it a full meal, you may begin to feel hungry or start craving more food not long after.”
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4. Chips
Whether they’re potato chips, sweet potato chips, veggie chips, etc., eating chips as a regular part of your diet can easily trigger cravings later in the day, especially if they’re not paired with a balanced meal. Benson notes that even if you feel stuffed after eating chips, it doesn’t mean you’ll stay that way.
“Chips are crunchy and can take up space in your stomach, so they can feel filling in the moment, but physical fullness doesn’t always mean satisfying,” she adds. “Since they’re low in protein and fiber, they often don’t keep hunger away for very long, and can lead to cravings soon after.”
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5. Hazelnut Spread & Toast
Who doesn’t love a satisfying chocolate-hazelnut spread, like Nutella or a similar brand, every once in a while? It’s almost like eating frosting on your morning toast, but according to Benson, that’s why it’s not a great idea to eat it while trying to shed some pounds.
“This is a tasty snack, but it’s mostly carb on carb. It can hit quickly and then fade just as fast, leaving you looking for another snack,” she says. “Adding something with protein or more fat, like peanut butter or a cheese stick on the side, can make it feel more satisfying.”
