Oman today_ Many foods and beverages that seem harmless at first glance can pose significant obstacles to weight loss. Research shows that fast foods, due to their unhealthy combination of fat, salt, and refined carbohydrates, are the worst choices for individuals aiming to slim down. These foods not only provide only short-term satiety but also disrupt appetite control, causing people to feel hungry again quickly. Interestingly, even when calorie intake is kept constant, those who regularly consume fast food tend to gain more weight than others.
Highly processed foods present a similar problem. They are designed to stimulate overeating and prolong feelings of hunger. Similarly, sugary drinks, such as sodas and industrial fruit juices, deliver a high volume of calories without producing a sense of fullness. Consuming just one soda per day can increase the risk of obesity by up to 60%. Therefore, experts recommend opting for whole fruits with natural fiber instead, which helps maintain balanced blood sugar levels.
Some seemingly healthy foods are not completely safe either. For example, pastries, white bread, and breakfast cereals like cornflakes or even breakfast steaks contain high amounts of sugar, which rapidly raise blood sugar levels and, through insulin secretion, intensify the hunger cycle. Studies indicate that consuming 100 grams of sugar daily can lead to an approximate 4-kilogram weight gain over four years. For this reason, nutrition experts suggest healthier alternatives such as eggs, Greek yogurt with fruit, and a modest portion of nuts for breakfast.
Additionally, high-calorie coffees, sweet lattes, and smoothies made with cream or sugar are virtually no different from soda, as they add significant calories without inducing satiety. Nutrition specialists emphasize that by making small changes to eating habits and replacing high-calorie options with healthier choices, it is possible to achieve gradual and sustainable weight loss.
The Main Dietary Barriers to Weight Loss
