Who doesn't want to be fit? Some people think being fit takes a lot of effort – going to the gym, following a proper routine, eating healthy, saying goodbye to your favorite unhealthy foods, which all take time. But it doesn't have to be like that. Things could be easy and straightforward.

All you need to do is to eat well and avoid what makes you obese. But where you would you get this list? Don't worry! This article is here to be the guide.

Foods That Make You Fat: The Red List

Refined Starches and Carbohydrates: The Fat Builder!

The refined starches have a high glycemic index value. If you are planning to cut down your body fat, you might want to say goodbye to the high carb diet. The fewer carbohydrates you eat, the better it is for your health.

It's not any mystery that carbohydrates make you fat. If you have a thing for French fries, potato chips or wedges, you might need to say goodbye to them! Potatoes of every kind can make us fat. Bread and pasta are also on the list of starches. Meaning delicious pasta, white rice, and white bread could be very harmful to your health if you have them on a regular basis.

Sweets Are Not So Sweet!

No matter how healthily you live, sugar will sabotage all your efforts. It's tough to say no to a spoonful of ice-cream, a sip of Coke or a bite of a chocolate pastry. But if you are determined to lose weight, you have to avoid sugar.

Even the artificial sweeteners are on the list of foods that make you fat. The sweetness detectors in your intestine will be triggered by the artificial sugar or diet cola. Is having a sweet dish more important than your health? No, right?

Red and Processed Meats

Does a juicy T-bone steak or a BBQ rib make your mouth water? Yes, most people have some cravings for red meat. But your body doesn't feel the same way. You may be destroying your metabolism in many ways. The high percentage of saturated fat, cholesterol, and salt makes your body bulkier.

In fact, your body will start retaining water and making your body bloated. Even the American Institute for Cancer Research says processed meat should go out of the food list as they are "not safe.” It's high time you bode farewell to the hot dogs, bacon, and sausages.

Alcohol

Alcohol has numbers of adverse effects on your body as well as bad hangovers. An alcoholic may suffer from being bulky, as liquor restrains your body from burning the fats. It also increases the secretion of cortisol. The hormone cortisol weakens your muscles and preserves the fat.

This whole process decreases the metabolism process. Alcohol could even hit your masculinity causing your testosterone levels to drop. Alcohol doesn't seem like a depression killer, does it?

Fats and Oils

Well, it goes without saying that fats and oils are on the list of the foods that make you fat. Among the fats, trans fat is the worst possible one. Trans fat is a by-product of the hydrogenation process. They convert the healthy oils to solid-form. Thus, it cannot get rancid. No research has found any positive impact of trans fats.

Trans fats are found in French Fries, burgers, sandwiches, margarine, crackers etc. Basically, when hydrogen and vegetable oils are fried together, trans fat is formed.

Others

Except for the foods mentioned above, gluten-rich foods, cheese, processed foods and spicy foods should be taken off the table, literally. Yes, saying no to these mouthwatering foods is not an easy task. But your body asks of you to eat healthy foods – not the food that makes you fat. For the greater good, you must say your no!

Foods to Have: The White List

Veggies: The Superman of the Foods!

Vegetables are full of healthy minerals and vitamins. Not only do they help you lose weight, they also keep numerous types of diseases away. Vegetables are also helpful for your digestive system and keeping your body fresh.

Whole Grains

Whole grains like oatmeal, barley, brown rice, wheat, millet, popcorn etc. can provide vitamins, potassium, magnesium, iron, folate and selenium. These minerals are beneficial for your body to grow. Also, whole grains don't have the adverse impacts like most other carbohydrate-filled grains. Such adverse impacts are weight gain, insulin resistance, high triglycerides and nutrient deficiency.

Fruits and Nuts

Fruits, especially the Citrus-based fruits (lemons, oranges, grapefruit, etc.) are extremely good for you. These fruits could help you gain the control of your weight loss in no time. They are tangy and zesty and your best friend for reducing your weight. An average human should consume 25 grams of fiber every day. One single orange and tangerine have 2.3 grams and 1.6 grams of fiber. Also, about two-thirds of the citrus fruits are soluble, making them easily digestible.

Nuts are also a great way to improve your immune system. Moreover, they are a great source of healthy rich fat.

Rich Fats

Not all kinds of fats are dangerous for you. You should not stop eating fat entirely as it is important. But you should consider picking the proper grade of fat if you want to stay healthy.

The Omega-3-6-9 fatty acid is the right choice for your body. You could find this omega-3-6-9 in olive oil, olives, sunflower oils, canola, etc. These fats will not make you bulky in any way.

You could use Ghee or Avocado oil as they are better in quality and have a lesser amount of calories.

Yogurt

Yogurt could be your salvation if you are going to miss the ice-creams too much. It is full of rich fats and very healthy for your body. In fact, it will strengthen your bones with high amount calcium and helps your digestive system.

Moreover, yogurts have probiotics bacterias which make your intestines healthy. Yogurts are rich in calcium, potassium, magnesium, riboflavin, and vitamin B6 and B12.

Concluding Words

So, this was a brief idea about the foods your diet chart should have and which ones should not, unless you want to know what to eat to get fat. Then you should reverse the list and start binge eating. Best of luck on your course to get healthier!