Weight Loss Coach Lists 8 Foods to Avoid and Healthier Alternatives for Sustainable Fat Loss

Diet Plays a Key Role in Weight Loss

Sustainable weight loss requires both exercise and diet, with nutrition being crucial to achieving a calorie deficit. To make this easier, weight loss coach Amaka shared eight foods to avoid and healthier alternatives that can help cut empty calories.

1. Sugary Drinks

Skip sodas, sweetened juices, and energy drinks. Opt instead for plain water, lemon water, detox water, chia seed water, green tea, black coffee, or low‑calorie smoothies.

2. Fried Foods

Avoid fries, fried chicken, and doughnuts. Choose grilled, baked, boiled, or air‑fried options to save calories.

3. White Bread & Refined Carbs

Replace white rice, noodles, and pastries with whole‑grain bread, brown rice, oats, basmati rice, or sweet potatoes.

4. Processed Snacks

Chips and cookies add empty calories. Healthier snacks include air‑popped popcorn, carrot/cucumber sticks with peanut butter, or Greek yoghurt with fruit.

5. Ice Cream & Sugary Desserts

Swap calorie‑dense desserts for frozen Greek yoghurt with berries and banana, or dark chocolate.

6. Heavy Creamy Sauces

Avoid mayonnaise and high‑calorie dressings. Use Greek yoghurt with avocado, olive oil with lemon, or low‑fat salad cream instead.

7. Processed Meats

Skip sausages, bacon, and hot dogs. Choose grilled chicken, turkey, fish, eggs, or gizzard for lean protein.

8. Excess Alcohol

Limit beer, cocktails, and shots. Opt for red wine in moderation, soda water, lemon‑mint water, or fresh fruit juice.