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Foods to avoid
Good nutrition is crucial to our overall health as it helps to reduce the risk of disease and keep inflammation at bay. You are what you eat and how you feel is directly correlated with what you put in your mouth.

Outlined below are 4 foods that you will want to limit for fat loss and overall health.

White flour

This includes every food group made with white flour from bread to pasta to crackers to even cereal. Foods made with white flour have a higher glycemic index, which increases blood sugar levels, which increases the production of insulin in the body. The more often blood sugar spikes, the more fat you store.

Before you buy something, check out the nutrition label. Food manufacturers find creative ways to not call it white flour. Your body pretty much responds the same whether it’s unbleached flour, enriched flour, or enriched wheat flour. Blood glucose levels spike higher than normal and you’re body has to deal with this spike by deploying extra insulin. This process repeated over years and years is what leads to Type 2 Diabetes (deeper explanation in future post).

If weight loss is the goal, even limiting whole wheat and whole grain flour will help. I personally like almond flour as a substitute. When I eat bread I usually shoot for ezekial bread. It’s flourless and made from pressed grains, which helps to lock in more nutrients.


I don’t have to sell you on the idea that soda is bad for you but you want to limit diet soda as well. The artificial sweeteners typically used; aspartame and sucralose, tend to cause bloating and can be indirectly and directly responsible for weight gain.

There’s strong evidence that shows a link between regularly consuming sweet flavors and your desire to consume those flavors. Basically, you crave what you eat most and if you crave sweets, you’re more likely to overeat other sweet foods.

Regularly consuming artificial sweeteners may also disrupt normal metabolic function. Artificial sweeteners can interfere with glucose homeostatis (a metabolic function). Interfering with a metabolic function could slow down your metabolism.

Processed meat

Salami, pepperoni, sausage, pastrami, hot dogs – they are all high in saturated fat and have a ton of sodium and preservatives. There’s plenty of evidence that suggests eating meats like this on a regular basis can increase the risk of heart disease and several types of cancer. And from a fat loss perspective it’s definitely a no-go.


Don’t shoot the messenger. The big question I always get….but what about wine? Here’s the deal…alcohol in any form slows down fat metabolism. Sure, consuming a lower calorie drink like a vodka/club is better, but the bigger issue is the metabolic slow down. There’s some research that suggests 1 drink can halt fat burning for up to 10 hours. If you have 1 measly glass of wine each night you can do the math. There’s only 168 hours in a week. Choose your drinking nights wisely.

For more information or to schedule a free fitness consultation, contact Anatomy 201 today!