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5 Carbs to Avoid (or Limit) for Weight Loss

by | Nutrition

Oct 1, 2022

Some of the carbs you eat or don’t eat every day might be sabotaging your efforts to lose weight. We know that eating fewer carbohydrates is a great way to lose weight faster, as low carbs reduce appetite as well as calorie accumulation. So, we have made a list of 5 carbs to avoid or limit for your weight loss routine.

Five carbs you should avoid or limit if you’re trying to lose weight.

1. White Bread

Chances are, white bread may even be on your list of the most appealing breakfast options. But the truth is, white bread is not quite as healthy as you think and is certainly one carbohydrate you should avoid as you try to lose weight. 

It is made from starchy flour and a number of additives. A slice of white bread may contain as many as 67 calories and a total of 13 grams of carbohydrates.

It contains much fewer proteins and vitamins, so it is best you eat less of it or stay away from it. 

Read: 5 Different Types of Intermittent Fasting

2. White Rice

Like white bread, white rice is one of the carbs to avoid or eat very little of and has been processed so much it contains far less than the required amount of fiber, antioxidants, and proteins. 

I like to describe it as a storehouse for carbohydrates and calories. A serving of white rice can contain as many as 30 grams of carbohydrates and up to 123 calories. That is quite a lot. 

As a substitute for white rice, you can turn to brown rice. This is not as processed and contains just the required amount of fiber. 

3. Cereals

Sugary cereals are one food to avoid as you try to lose weight, and here is why: they contain a lot of sugar and, eventually, calories. And even worse, they can have a big effect on increasing your appetite so that you keep wanting more sugary cereals. 

As a replacement for cereals, you can turn to whole grains like oats for your breakfast. Oats contain a lot of fiber, particularly one called beta-glucan, which has been known to reduce the amount of bad cholesterol in the body.

Read: Low-Calorie Foods That Can Help You Lose Weight

4. Doughnuts

If you are trying to lose weight, then it is best you cut down or stay away from doughnuts. They, like bread, are made from processed flour and sugars and contain a lot of calories stored in their many fats and carbohydrates. 

One doughnut contains as many as 30 grams of carbohydrates. This is quite a lot, especially as you are trying to lose weight. 

Rather than have doughnuts, it is best you had whole bread, probably one made from wheat flour and is low on sugar. 

Related: Low-Carb Diet List: The Best Low-Carb Foods to Eat

5. Soda

This cannot be overemphasized: avoid energy drinks and soda if you are trying to lose some weight. One glass of soda contains 26 grams of carbohydrates, which may not seem like a lot but can compound to obstruct your weight loss if you take too much. 

If you can’t stay away from soda, then place a limit on how many you can have within a given time frame.


Bonus Point: eating a lot of protein can prove to be quite helpful in your weight loss journey. Most rich protein sources do not contain a lot of calories. 

Eating too many carbohydrates stands in the way of weight loss, so it’s best you avoid these carbs.

By Sara Leandro

Sara Leandro is a certified health coach who helps others feel their best through individualized lifestyle changes that meet their unique needs and health goals.


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