The 10 Foods That Most Affect Weight Gain & Loss

Anjali Prasertong
Anjali Prasertong
Anjali Prasertong is a writer and public health dietitian focused on food systems, racial equity, and nutrition. Originally from Los Angeles, she has taught English in rural Japan, worked as a private chef in Malibu, and led an innovative city-funded corner store program in New Orleans that increased fresh food access in low-income neighborhoods. She was previously a contributing editor for The Kitchn, and currently lives in Denver with her husband and two kids.
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updated May 2, 2019
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Last week a team of Harvard researchers published the results of a study that looked at how small changes in behavior can affect long-term weight loss. Not surprisingly, diet is the most important factor, but more specifically, an additional daily serving of certain foods can cause the greatest change in weight. Which foods lead to the most weight gain or weight loss?

Potato chips top the list of foods that cause weight gain, followed by potatoes, sugar-sweetened beverages, unprocessed red meats, and processed meats. Foods that lead to weight loss include yogurt, nuts, fruits, whole grains, and vegetables.

These findings aren’t shocking, but they do emphasize that when it comes to long-term health, focusing on the quality of one’s diet is more important than just keeping track of calories or fat. As the study’s co-author states, “The idea that there are no ‘good’ or ‘bad’ foods is a myth that needs to be debunked.”

Read more:
• 10 Foods That Drive Weight Gain & Loss at The Atlantic
• Changes in Specific Dietary Factors May Have Big Impact on Long-Term Weight Gain at the Harvard School of Public Health

What do you think of the results of this study?

Related: How Does a Food-Lover Maintain a Healthy Weight?

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