Gaining Weight from High Calorie, High Carb Drinks and Foods
Most important causes of weight gain are at the top of this chart beginning with sugary drinks. These drinks, while not as many calories as a fast food meal, still have lots of calories and sugars. Each of these drinks are 130 calories and 40g of carbs or more. If only a single drink is consumed daily, it can account for 12-15 lbs. of weight gain a year!. It’s easy to change from a regular soda or glass of orange juice to a diet soda and Crystal Lite. The alternative drink is O calories with no carbs.
Further down the list are high calorie fast foods – burgers, fries, fried chicken, and wings – and then very large lunches with fried foods or foods that imitate a large evening meal. All of the meals are high in calories (in excess of 1000) and high in carbs. Even if consumed once or twice a week they can lead to serious weight gain.
The Harvard School of Public Health also has a very good article on diet choices and causes of weight gain.
Gaining Weight from Consuming High Calorie Foods and Drinks Frequently
Be careful. Not only must you identify the high calorie, high carb beverages and foods that are the major causes of your weight gain, you need to note the frequency with which you eat or drink these foods. Drinking a glass of juice once or twice a month or a single fast food meal consisting of burgers and fries once a month is far different from drinking juice several times a day or eating fast food burgers and fries 3-4 times a week. Each of the nine items includes the frequency of the food or drink. Items 9 to 6 are more significant than the lower items on the list.
The table then continues with other causes of weight gain, starting with high calorie-high carb breakfast foods and going down to alcohol. As you scroll down the table, note the weight gain factor and the frequency to be a significant cause of the weight gain. Your food choice may be different every day, but your food patterns don’t change much. Focus on your normal choices and not on the rare exceptions.
How Many Changes Should You Make?
It is possible that for some, only lower-ranked causes are the source of their extra calories. You need to make only three changes in your daily diet. Sometimes they occur daily such as a sugary drink, other times once or twice a week such as a fast food meal or a bagel. Choose the ones that are at the top of the table — they yield the greatest results with the least effort. Make sure that these are changes you will be able to stick to indefinitely. Each of the “mistakes” in the table account for an extra 100 calories a day. That a gain of 12 lbs. per item over a year.