Losing weight and maintaining a healthy figure is the goal of many people. But in reality, not everyone notices that some familiar foods, even those that are often present in daily meals. And this is also the culprit that causes weight gain to increase rapidly to a frightening level. These foods not only cause belly fat to accumulate, but also slow down metabolism, disrupt hormones and create a feeling of constant cravings.
Foods that can cause rapid weight gain
Here are 10 common types that are most likely to cause weight gain, you should avoid:
1. Sugary drinks
If you have to choose a “culprit number 1” that causes rapid weight gain, it is definitely soft drinks, milk tea, canned fruit juice and sugary drinks. They contain large amounts of liquid fructose, a type of sugar that the body has almost no control over when consumed.
Unlike solid foods, sugary drinks do not create a feeling of fullness. You can drink a glass of milk tea containing up to 300–400 calories but still continue to eat a full meal right after. This is the reason why the amounts of calories consumed far exceeds the actual need, leading to extremely rapid accumulation of excess fat.
Many studies also show that liquid sugar in soft drinks also increases insulin resistance, a major factor causing belly fat and type 2 diabetes. More dangerously, the habit of drinking soft drinks regularly also makes the taste buds “dependent” on the sweet taste, making you crave more sweets.
2. Fast food and fried foods
French fries, fried chicken, hamburgers or pizza all have in common that they contain a lot of fat, refined starch and salt. A small portion can contain more than 500 calories but is digested very quickly by the body, leading to hunger returning after only a few hours.
The bigger problem is that the oil commonly used for frying contains trans fat. This is a type of artificial fat that can cause inflammation, visceral fat accumulation and slow metabolism. This is the reason why many people who eat fast food regularly not only gain weight but are also prone to cardiovascular diseases.
The delicious feeling when eating fried food actually comes from the combination of salt, sugar and fat. This is a way to stimulate the brain to release dopamine, creating excitement like a form of “addiction”. And once you get used to it, it will be very difficult for you to control, causing weight gain to happen quickly.
3. Sweets and desserts
Cookies, candies, cakes, milk chocolate, ice cream… are foods that many people find hard to resist. But hidden behind the attractive sweet and fatty taste is a large amount of refined sugar and saturated fat.
These foods provide almost no essential nutrients for the body other than empty energy. When blood sugar spikes after eating sweets, the body releases insulin to “gather” sugar into cells. But excess sugar quickly turns into stored fat, especially in the belly and hips.
In addition, desserts often contain hidden calories. A small slice of cake can contain up to 300–400 calories, equivalent to a snack. If you eat more after a main meal, your weight will definitely increase rapidly out of control.
4. White rice, white bread and refined starch
Starch is not always bad, but refined starch (refined carbs) such as white rice, white bread, noodles made from white flour… are the culprits that make many people gain weight.
The reason is that during the processing, these grains have had their bran and germ (the part containing fiber and nutrients) removed. As a result, refined starch has a high glycemic index, causing blood sugar to rise quickly, causing early hunger and promoting fat accumulation.
In addition, they are often eaten in large quantities. A bowl of white rice contains about 200 calories, but very few people stop at just one bowl. When combined with fatty foods, the calorie intake easily exceeds the limit.
5. Processed meat
Sausages, bacon, ham, and canned meat are all processed foods that contain a lot of salt, saturated fat, and preservatives. Although convenient, eating them regularly will lead to consuming too many calories and indigestible fat. In addition, high salt intake also causes water retention, causing weight to increase “virtually” after only a few days.
Not only does it cause weight gain, processed meat is also associated with a high risk of cardiovascular disease and colon cancer. This is the reason why nutritionists always recommend limiting this type of food as much as possible.
7. Packaged snacks
Snacks, snack cakes, salty biscuits, industrial cakes… are the favorite choices of many busy people. However, this is a food group with a “scary” combination: high in calories, high in salt, high in bad fats but low in nutrition.
Packaged snacks are often produced to be crispy, fragrant and addictive. Once you start eating, it is very difficult to stop, leading to consuming more calories than intended. A small package of snacks can contain up to 250 calories, equivalent to a full bowl of rice.
8. Industrial sauces and spices
Many people do not realize that ketchup, mayonnaise, salad dressing, and pre-mixed sauces all contain a large amount of sugar, salt and hidden fat.
A tablespoon of mayonnaise can contain more than 90 calories, while a bottle of “healthy” salad dressing is full of oil and sugar. If you regularly add them to your dishes, your weight will increase rapidly without knowing the reason.
9. Alcohol and alcoholic drinks
In addition to soft drinks, beer and wine are also factors that cause rapid weight gain. An average can of beer contains about 150 calories, but few people stop at just one can. In particular, beer is often accompanied by greasy snacks, which further increases the calorie burden.
Alcohol also reduces the liver’s ability to burn fat, because the liver prioritizes metabolizing alcohol first. This means that the amount of fat from food will be “stored” instead of being burned. This is the reason why many people who drink alcohol regularly are prone to belly fat.
10. Fake “diet foods”
Many products labeled “low-fat” or “sugar-free” actually contain more sugar, salt, or starch to compensate for the flavor. As a result, the calorie count is still high, and it is even more difficult to control because you think you are eating healthy.
Trusting diet labels and eating more than usual inadvertently causes weight gain quickly. This is a psychological trap that many people who lose weight have fallen into.
In short, rapid weight gain often does not come from a single meal, but rather from long-term eating habits. Foods high in refined sugars, bad fats and empty calories are the most dangerous culprits. If you want to avoid rapid weight gain, pay attention to what you drink and eat every day. Small changes, such as reducing sugary drinks, limiting fried foods, and replacing white rice with whole grains, will make a big difference to your long-term health and fitness.
