So you’re trying to shed some pounds. While the general advice is to get active, you can also lose weight without exercise. The catch? You’d have to be strict with your diet and eliminate junk foods. The problem is there are tons of food items with low nutritional value out there. How would you know the right ones to avoid?
This list is the answer. We’ve rounded up the unhealthiest junk foods that could ruin your diet because of their high calorie, added sugar, and carb content. Remember, these junk foods could trigger your body’s “give me more” response, leaving you hungrier even after eating.
10. Corn Dogs
Corn dogs brought us the “portable snacking experience.” The other thing they bought? Processed meat, which, when eaten in high amounts, could lead to weight gain. And not just that, the deep-frying process and added ingredients to the batter could make the entire snack high in calories and sodium contents. Even if you’re not trying to lose weight and just following a healthier diet, corn dogs are a no-no because eating lots of processed meats could increase your risk of acquiring chronic illnesses.
Estimated Nutrition Value (May change depending on the serving size and ingredients):
- Calories – 460 cal
- Carbohydrates – 56 g
- Fat – 19 g
- Protein – 17 g
- Sugar – 7 g
9. Chocolate Candy Bars
There isn’t really much to get from chocolate candy bars. Yes, there’s the sugar rush, but when you eat them excessively, they could bring you large amounts of unhealthy substances like sugars and fats. It’s also worth noting that most candy bars contain artificial colors, flavors, and preservatives, which could compromise the little nutritional value that they give.
Estimated Nutrition Value (May change depending on the serving size and ingredients):
- Calories – 406 cal
- Carbohydrates – 44 g
- Fat – 24 g
- Protein – 4 g
- Sugar – 25 g
8. Fried Chicken
Chicken is healthy, yes, but once it’s fried, you need to think twice. Fried chicken is considered junk food because it’s often high in calories and fats that come from the batter and cooking oil during the frying process. So the workaround here is to enjoy your chicken without batter and cook it using a healthier oil. Or better yet, try it grilled and fall in love with the smoky flavor!
Estimated Nutrition Value (May change depending on the serving size and ingredients):
- Calories – 377 cal
- Carbohydrates – 4 g
- Fat – 21 g
- Protein – 40 g
7. Tuna Melt
That open sandwich with layers of tuna, cheese, and mayo? Well, it could also be unhealthy depending on how it’s prepared. Expect additional calories and fats if the tuna melt is made with high amounts of cheese and mayo. If white bread is also used for the sandwich, run! White bread often contains a lot of added sugar and refined carbs, which could increase the risk of obesity and heart disease.
Estimated Nutrition Value (May change depending on the serving size and ingredients):
- Calories – 331 cal
- Carbohydrates – 43 g
- Fat – 25 g
- Protein – 36 g
- Sugar – 3 g
6. Potato Chips
Of course, a junk food list wouldn’t be complete without potato chips. Even though this snack is super tasty, you have to have the strength to avoid it and the high amounts of calories, sodium, and fat it brings. And in case you haven’t noticed, it’s easy to overeat chips. That’s because salt makes these chips highly desirable and tasty. The same ingredient reduces the ability of fat to make us feel full, leading to overeating.
Estimated Nutrition Value (May change depending on the serving size and ingredients):
- Calories – 152 cal
- Carbohydrates – 15 g
- Fat – 10 g
- Protein – 2 g
- Sugar – 0.1 g
5. Doughnuts
Another food item that’s no doubt delicious but has low nutritional value is doughnut. If consumed regularly, it can easily contribute to weight gain. Yes, even if what you’re planning to eat is just a glazed doughnut. In fact, this type of doughnut can pack 190 to 330 calories, sometimes higher. Doughnuts, depending on the flavor, could also be loaded with added sugar that triggers cravings for more sugary foods.
Estimated Nutrition Value (May change depending on the serving size and ingredients):
- Calories – 190 cal
- Carbohydrates – 20 g
- Fat – 11 g
- Protein – 2 g
- Sugar – 9 g
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4. Loaded Nachos
These nachos are loaded with stuff that aren’t exactly good for you: heavily processed cheese, meats high in sodium, and fried tortilla chips. Loaded nachos may also include other toppings like sour cream, refried beans, and avocado guacamole. Additionally, a typical serving of nachos is quite large, making it easy to overindulge and take in high amounts of calories. Opt for whole-grain tortilla chips, add plenty of veggies, and control portion sizes for a healthier alternative.
Estimated Nutrition Value (May change depending on the serving size and ingredients):
- Calories – 1,590 cal
- Carbohydrates – 103 g
- Fat – 100 g
- Protein – 67 g
- Sugar – 7 g
3. Onion Rings
Most food places with french fries also have onion rings. But is the latter a healthier option? Not really, because when prepared in a fast food style, onions won’t be as healthy as they used to be. The batter and frying process can negate the vitamins and minerals from onions. In fact, because of the batter, onion rings may have higher calories and fat when compared to fries. And like fried chicken and other food items cooked in the deep fryer, onion rings can be bad for your cholesterol.
Estimated Nutrition Value (May change depending on the serving size and ingredients):
- Calories – 480 cal
- Carbohydrates – 51 g
- Fat – 30 g
- Protein – 4.5 g
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2. Triple Chocolate Cake
Do good things come in threes? In the case of triple chocolate cake and someone who’s following a strict diet, it’s a no. While it’s true that triple chocolate cake can give you three times the chocolatey goodness, it could also give you three times the sugar! This decadent but unhealthy dessert has cake batter, filling, and frosting that are all made with chocolate. The high calorie content also means high amounts of sugar, and it doesn’t help that this cake has little nutritional payoff.
Estimated Nutrition Value (May change depending on the serving size and ingredients):
- Calories – 400 cal
- Carbohydrates – 57 g
- Fat – 26 g
- Protein – 5 g
- Sugar – 41 g
1. Deep Dish Pizza
A deep-dish pizza is definitely an upgrade of a regular pizza. The former has a crust that’s two to three inches tall, and is crispy on the outside and soft on the inside. It’s also oozing with cheese and full of toppings that you might find difficult to resist. With all these ingredients, it could also mean that a deep dish pizza packs more calories, sodium, and fat than a regular pizza.
According to Chicago Health Magazine, a slice of a deep dish pizza usually contains around 535 to 700 calories, which may not include the toppings yet! Moreover, the high amount of cheese could raise cholesterol levels and the processed meats or toppings could lead to blood pressure issues if high in sodium and consumed regularly.
Estimated Nutrition Value (May change depending on the serving size and ingredients):
- Calories – 535 cal
- Carbohydrates – 49 g
- Fat – 29 g
- Protein – 21 g
- Sugar – 5.3 g
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From The Club
When following a healthy diet, you need sufficient amounts of protein, vitamins, and minerals; unsurprisingly, these are hard to find from the junk foods listed above. I know it can be difficult to let them go, but just think of all the sodium, fats, and calories you’d be able to avoid. Of course, we also agree that you should indulge in your cravings every once in a while. And if you do, consider doing it on the day of an intense workout so you can burn off those excess calories on the same day!
