Cut Down on the Sugar and Refined Carbs (Sorry, Doughnuts!)
Eating high-sugar foods and refined carbs like candy and bagels won't help you lose weight, but it's not only because those foods tend to be high in calories — it also has to do with insulin. Jason Fung, MD, a nephrologist (kidney specialist), explained that processed carbs and sugary foods such as ice cream, cookies, crackers, and regular pasta spike your insulin levels, which causes weight gain. Keeping your insulin levels low will help you reduce your overall body fat percentage.
Aside from being high in carbs and calories, many of these foods aren't nutrient-dense, which means they won't leave you feeling satisfied and you'll want to eat more. Eating sugary foods also increases your cravings for them, which is another contributor to overeating.
It's OK to enjoy sugary treats and processed carbs every once in a while — indulging a little can actually help you stay on track and prevent binging later. But if you cut down on these types of food, you'll definitely notice a difference in how you feel and your weight-loss progress.