Worst Foods To Eat If You Want to Burn Fat and Gain Muscle Weight

In a previous post, I have listed the top food choices that are best for healthy weight gain and muscle mass building. A few of you got concerned when you saw that some of your favorite foods are not on the list and wrote to me voicing out your concerns.

Obviously I wasn’t recommending that you eat those foods on the list and those foods alone. Not all foods excluded from the list are automatically “bad” and should be avoided. So to address the confusion,  here are a partial list of foods you really are better off not eating. This is not an exhaustive list, but I’m sure you’ll be able to get the general idea and soon you’ll be able to distinguish bad food choices from good ones.

The basic guideline is for you to avoid foods that are:

  • low in nutrients, vitamins and minerals.
  • highly processed – contains a lot of artificial flavorings, colorings, additives, preservatives and ingredients you can’t spell or pronounce easily
  • loaded with simple carbohydrate, and refined sugars
  • very high in saturated and trans fats
Have Your Cake and Eat it too - but only as a rare treat
Have Your Cake and Eat it too – but only as a rare “treat”

Sure you can get away eating bad foods once in a while (once a week, but not more than 2x a week), especially after your workout. But if you’re really serious it’s best to stay away from them.

Baked Products

  • cream puffs
  • cheesecake
  • pastries
  • doughnuts
  • pies
  • cookies

Simple Sugars and Refined Carbs

Avoid products made from white flour as much as possible. Do you know how white flour is made? Here’s an excerpt from [thirstylink linkid=”3650″ linktext=”No Nonsense Muscle Building by Vince DelMonte:” class=”thirstylink” title=”No Nonsense Muscle Building by Vince DelMonte:”]

“Manufacturers first remove the wheat seed’s bran and the germ, which results in more than75% of the vitamins and minerals being lost and over 95% of the fiber being lost. Then they bleach what’s left of the wheat in chlorine dioxide to give it a much longer shelf life. It is whitened by adding chalk, alum, and ammonium carbonate to make it look more “improved” for the customer. An anti-aging salt that I do not even know how to spell or pronounce is added to the final stage.

A few synthetic nutrients are then added back into the white flour and labeled ‘enriched,’ but in reality there has been no real ‘enrichment’ of the original product, only deception and destruction. Did you know that rats will die within seven to 10 days after being put a diet of white flour?”

So avoid simple sugars and refined carbohydrates at all cost.

  • Baking supplies
  • White flour products like white bread and cakes
  • Potato chips
Having a Fry up in the morning is the worst way to start your day
Having a Fry up in the morning is the worst way to start your day

Highly Processed Meats and Meat Products

These meats are loaded with the bad fats and are heavily loaded with sodium. These are NOT  good sources of protein – in fact they are often over 70% fat!


  • cream
  • popcorn
  • potato chips
  • crackers

Sweets and Desserts

  • candies and candy bars
  • milk chocolate bars
  • ice creams
  • most types of cakes
  • frozen desserts

Fast Foods

If you are addicted to fast food, I can understand why. But let me give a FEW of the reasons that you could use to convince yourself why it’s worth stopping it:

  1. Obesity
  2. Increased Heart rate
  3. High Blood Pressure
  4. Increased Cholesterol
  5. Diabetes
  6. Lack of Energy
  7. Shortness of breath
  8. Ecological damage
  9. Negative environmental impact

Those are just SOME of the reasons!

So I urge you to make an effort to stop or at least minimize your visits to fast food chains like:

  • McDonald’s
  • KFC
  • Burger King
  • Taco Bell
  • Domino’s
  • Papa John’s
  • Wendy’s
  • Little Caesar’s
  • Starbuck’s
  • Krispy Kreme
  • Dairy Queen
Packaged Drinks are often high in sugar
Packaged Drinks are often high in sugar


  • Sodas
  • Packaged Juices (they are often high in sugar)
  • alcoholic drinks (go easy on these)

Now you know which foods to avoid. For a list of foods that you should be eating instead, click here. These are the foods identified to have the most essential nutrients and energy per gram, making them ideal for healthy weight gain.

Gain Weight and Build Muscle With These Ready Made Meal Plans

Gaining weight and building muscle mass fast can only occur if the necessary ingredients are there like proper nutrition, adequate rest and an effective muscle building routine. A weight training program, paired with a healthy calorie surplus, is the recipe for gaining weight as lean muscle mass instead of body fat.

But eating only healthy foods when you’re busy and always on the go can be very challenging, particularly if  you’re not a kitchen whiz. Luckily, Empowered Nutrition Plan is available now. Empowered Nutrition Meal Plans is a collection of done-for-you meal plans with recipes specifically tailored for bodybuilders who want convenient, healthy grub that doesn’t cost much time or money.

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Protein 17 Protein Bar


Founder & Fitness Nerd

Founder of Muscle4Hardgainers. Loves to experiment and teach others the best ways to reach their physical goals.

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