Certain foods and drinks may contribute to weight gain if consumed in high amounts. These can include processed foods, products like soda and some breakfast cereals that contain added sugar, and fast food.
Many factors play a role in weight management, including your diet.
Certain foods are more likely to contribute to weight gain than others, including foods that are high in calories, fat, added sugar, and salt.
Nevertheless, these foods can still fit into a well-rounded diet. Just make sure to monitor your portion sizes and enjoy them in moderation, especially if you’re trying to lose weight or maintain a moderate weight.
Soda is often high in added sugar and contains empty calories, meaning it lacks important nutrients like vitamins, minerals, fiber, and antioxidants.
What’s more, a
- weight gain
- type 2 diabetes
- cardiovascular disease
A 2017 research review analyzing data from 2013 to 2015 also notes a positive association between sugar-sweetened beverage consumption and obesity in both children and adults.
And a 2020 study suggests that soda consumption was associated with weight gain, even when the participants were physically active in their leisure time. This suggests that exercise isn’t enough to offset the effects of soda on weight.
Though you can still enjoy the occasional glass of soda, try to limit your intake to around 12 ounces (354 mL), and don’t make it a daily habit. You can also opt for sugar-free versions of your favorite beverages to cut down on your sugar intake.
Although fruit juice is often seen as a healthy drink, many commercial brands contain just as much sugar as soda. Juice also lacks fiber and certain other nutrients that you’d get from eating whole fruits.
Even 100% fruit juice, which doesn’t contain added sugar, can be high in natural sugars that may adversely affect weight. According to a 2024 research review and analysis, even one serving (8 ounces) of 100% fruit juice per day is associated with weight gain, particularly in children.
When possible, include whole fruits in your routine instead of juice. This way, you get the benefits of their fiber and other nutrients.
If you do want to include fruit juice in your diet, be sure to choose unsweetened, 100% fruit juice whenever possible and keep an eye on your serving sizes. It may help to consider one serving size as 4 ounces instead, similar to the
Rich in caffeine and a variety of health-promoting antioxidants, coffee can be a nutritious beverage. However, if sweetened with added syrup or sugar, coffee and coffee-based drinks like frappés, lattes, or frozen mochas can contain as much sugar as soda or fruit juices.
Like soda and other sugar-sweetened drinks, sugary coffee drinks can contribute to weight gain.
Therefore, if you’re trying to lose or maintain weight, it’s best to avoid sugar-packed options at your local coffee shop and limit how much sugar you add to your coffee at home or in the office.
Many types of breakfast cereal are loaded with calories and added sugar, with
These cereals are also highly processed and refined, meaning that they’ve been stripped of much of the fiber and nutrients found in whole grains.
Some research suggests that focusing on whole grains instead of refined grains could help lower appetite and, in turn, lower the risk of weight gain.
Plenty of low sugar and whole grain options are available, so you don’t need to give up cereal if you enjoy eating it for breakfast.
When shopping for cereal, be sure to check the label and steer clear of varieties high in added sugar. Choose minimally processed, whole grain cereals made with ingredients like oats or wheat bran.
Most commercially made ice cream is
Additionally, because ice cream is often eaten as a dessert, it can add many extra calories to your meal — even if you’re already feeling full after the main course.
For this reason, it’s best to enjoy ice cream as an occasional treat rather than as a staple in your diet.
Try to look for ice creams with lower added sugars, and be sure to watch your portion sizes. You can also make homemade “nice cream” by blending frozen fruit and Greek yogurt for a more nutritious alternative.
Dark chocolate and its antioxidants, vitamins, and minerals are associated with certain health benefits, including improved heart health and brain function.
Still, it can be high in calories and fat. Plus, most commercially produced milk and white chocolates are high in added sugar.
Overall, this means that chocolate, regardless of the type, may contribute to weight gain if you eat large quantities of it too often.
Therefore, it’s best to moderate your portion sizes and only enjoy chocolate occasionally to prevent weight gain.
Commercially prepared pizzas are a popular convenience food. Most pizzas are high in fat, refined carbs, and calories.
Some varieties are also made with large amounts of cheese and processed meats that have been cured, smoked, or salted.
Research has linked higher intakes of processed meats to obesity and an increased risk of heart disease and certain types of cancer.
This doesn’t mean you need to cut out pizza completely, but it’s best to only enjoy it occasionally and in moderation.
Plus, keep in mind that not all pizzas are created equal.
For example, you can experiment with healthier homemade versions featuring plenty of veggies, unprocessed protein like sliced chicken breast, smaller amounts of cheese, and whole grain pizza bases. You can also try to find a pizzeria that uses these ingredients.
Cookies and doughnuts often contain high amounts of sugar, refined flour, and fat.
They’re also typically high in calories. For example, 1 large chocolate chip cookie can contain
When cravings strike, stick to one small serving rather than an entire packet of cookies or multiple doughnuts. This allows you to enjoy these foods as an occasional treat while limiting your consumption of excess calories and sugar.
Though not all processed foods are unhealthy, many are high in added sugar, fat, and sodium. They also tend to be higher in calories while lower in nutrients.
Eating more processed foods has been linked to increases in body fat and weight gain.
In addition to the other foods discussed in this article, people wanting to prevent weight gain may want to limit:
- Convenience meals: canned soup, fish sticks, frozen dinners, packaged meals
- Sweets: granola bars, protein bars, pies, pastries, puddings
- Savory snacks: crackers, chips, pretzels, trail mix, microwave popcorn
- Sweetened dairy products: flavored and frozen yogurt, animal and plant milks, milk-based drinks
- Processed meats: hot dogs, deli meat, beef jerky, pepperoni, bologna, sausage, canned meat
It’s important to read food labels carefully when purchasing processed foods and look for products that are lower in calories, added sugar, and sodium.
Reducing your intake of processed foods could also improve your diet quality and make it much easier to maintain a moderate weight.
Keep this in mind
It’s generally best to try and focus on whole and minimally processed foods in your eating plan. However, this isn’t possible for everyone, and certain processed foods can still be helpful additions to your diet.
Download this visual guide to processed foods that can support weight loss and get twice-weekly expert advice and weight management tips in your inbox.
French fries are a popular choice of snack or side, particularly when eating out. But they’re calorie-dense and are often high in fat and salt — two palatable ingredients that stimulate appetite and may increase the risk of heart disease when consumed in high amounts.
What’s more, they’re often served alongside other high calorie foods like burgers or deep-fried fish. Many people also enjoy eating them with condiments like ketchup or mayonnaise that can be high in salt, sugar, and fat.
Altogether, this means you’ll potentially eat a higher number of calories in one sitting, which can increase your risk of gaining weight.
Instead of frying potatoes, try boiling or baking them before seasoning them with your favorite dried herbs and spices. If you’re also craving a dipping sauce, try making your own using unsweetened Greek yogurt and flavorings like chives, garlic, or smoked paprika.
French fries aren’t the only fast food products that are calorie-dense and highly processed. Many other fast foods are high in fat, sodium, and added sugar.
For this reason, many studies have reported that eating fast food more frequently could be tied to an increased risk of obesity, along with other health issues like heart disease and type 2 diabetes.
Try to limit your intake of high calorie fast food items, including:
- burgers
- tacos
- burritos
- pizza
- fish and chips
- mozzarella sticks
- donuts
- fried rice
- chicken nuggets
Instead, try to cook most of your meals at home and limit fast food to no more than 1 or 2 meals per week.
When you do swing by the drive-through, look for restaurants with healthier takeout options whenever possible, such as salads, sandwiches, wraps, or burrito bowls. Plus, aim to load up on veggies, whole grains, and lean proteins.
Many of the foods listed above are high in added sugar, fat, and calories. As such, they can contribute to weight gain over time, especially if you eat them regularly without making other adjustments to your diet.
Still, keep in mind that you don’t need to eliminate them from your diet entirely — even if you’re trying to lose weight.
Instead, aim to limit your portion sizes and enjoy these foods in moderation as part of a balanced diet.
Dive deeper
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