People have plenty of opinions on the best way to lose weight. And we've all heard people claim they didn't exercise on their weight loss journey, or they only exercised and decided to eat everything they wanted. But plenty of studies have shown that the combination of a proper diet and regular exercise allows for achieving the best results. But what's the right ratio between what you eat and how much you work out?
“Weight loss is generally 80 percent diet and 20 percent exercise,” explained celebrity personal-trainer and diet expert, Jay Cardiello
, NSCA. “No matter how many hours I put in at the gym, I know I cannot out run a bad diet. That’s why I eat a mix of fresh produce, whole grains, lean meats and healthy fats every day and steer clear of the foods I know can have a negative effect on my physique. All of your hard work in the gym will be nullified by eating the wrong foods.”
And just like it's been found that certain exercises don't work well as others, there are certain foods that shouldn't be a part of a healthy diet, either.
Here are Cardiello, and other well-known fitness experts five junk foods to forget.
1. Non-Organic Chicken
“We've been conditioned to look for low-cost food instead of the high-quality food. Now, to eat organic seems like a luxury when it really isn't. For both moral and health reasons (it’s free of growth hormones), I always buy and eat free-range organic chicken.” — Dan Roberts, celebrity trainer and creator of Methodology X
2. Sugary Drinks & Candy
“Consuming fruit juice on occasion isn’t terrible for you, but drinking them too often can have a negative impact on health and body composition. A cup of grape juice, for example, contains nearly the same amount of sugar as two Glazed Cake Donuts and a large OJ from McDonald's has as much sugar as 25 Lifesavers Gummies. Processed juices also contain significant amounts of high fructose corn syrup, which can cause weight gain and elevated cholesterol levels. When it comes down to it, many juices are just as bad as soda.” — Jim White RD, ACSM HFS
“Tossing back a handful of candy may not seem like a big deal, but it’s the equivalent of chowing down on pure sugar. I would never do that and neither should anyone else.” — Lori-Ann Marchese
3. Protein Bars
“Although protein bars are packed with energy, they’re not as good for you as you think. They’re often high in excess calories, sugar, fat and carbohydrates and are filled with an endless list of chemicals. Frequently I’ll see people treating protein bars as "snacks" when they really should be considered a meal replacement. Eating bars in this way can lead to weight gain.” — Lori-Ann Marchese, fitness celebrity and owner of Body Construct LLC
4. Turkey Bacon
“You may think that you’re getting a healthier slice when you opt for turkey over regular bacon, but that’s definitely not the case. Although it contains 13 fewer calories per slice and slightly less saturated fat, it typically has more sodium, which can be harmful if you have high blood pressure. Pork also offers more protein and heart-healthy monounsaturated fatty acids than turkey bacon, making it the better pick if you’re going to indulge.” — Jay Cardiello, NSCA, personal-trainer to the stars
5. Nutrient-Stripped Breads
“White bread has been bleached and stripped of its bran and germ, the elements of the grain that contain beneficial nutrients. For this reason, white bread isn’t very filling, has almost no nutritional value and is converted into sugar once you eat it. Like table sugar, it then spikes insulin levels, which promotes fat storage.” — Jim White RD, ACSM HFS, Owner of Jim White Fitness and Nutrition Studios
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Source: Eat This