The foods you've been avoiding might be the exact ones keeping your diet sustainable and your weight loss on track.

Reading time: 11 minutes
Last updated: December 11, 2025
Category: Weight Loss Myths

Are "unhealthy" foods really bad for weight loss?
No, many demonised foods like potatoes, diet soda, and deli meat are actually helpful for sustainable fat loss when used strategically.

Can you eat diet soda and still lose weight?
Yes, research shows that artificial sweeteners don't disrupt weight loss. Choosing Coke Zero over regular Coke saves 150 calories without affecting your metabolism.

What foods have been unfairly demonised?
Potatoes, eggs, pickles, popcorn, dark chocolate, protein powder, burgers, Greek yoghurt with artificial sweeteners, and deli meat all can support fat loss when eaten properly.

The key insight: Fat loss isn't about eating "perfectly clean", it's about managing calories, prioritising protein, and staying consistent with foods that work for your lifestyle.

Key Takeaways

• Fat loss = better health. Lower body fat means better insulin sensitivity, lower inflammation, and reduced risk of chronic disease.
• Demonized foods aren't the problem. The toppings, preparation methods, and portions are what turn healthy foods into calorie bombs.
• Diet soda is practical, not perfect. Studies show artificial sweeteners don't disrupt metabolism or weight loss when used moderately.
• Potatoes are incredibly satiating. They're one of the most filling foods per calorie, helping you stay satisfied longer.
• Protein priority beats perfection. High-protein deli meat, eggs, and Greek yogurt support fat loss even if they're not "clean."
• Sustainable beats optimal. Eating foods you enjoy makes consistency possible, and consistency is what creates results.

Why This Matters: Fat Loss is Health

Before we dive into specific foods, let's address why this conversation matters.

Fat loss isn't just about looking better (though that's a clear bonus). Lower body fat means:

• Better insulin sensitivity
• Lower inflammation
• Reduced risk of type 2 diabetes
• Lower cardiovascular disease risk
• Improved mobility and quality of life

The number one thing most people can do for their health is lose excess body fat while building (or at least maintaining) their current muscle mass.

Yet the "health" industry has demonized so many foods that people make fat loss harder than it needs to be, avoiding handy tools because they've been labeled "bad" or "unhealthy."

Let me be clear: I'm not talking about junk food. I'm talking about foods that have been unfairly demonized by "experts" despite being incredibly useful for sustainable fat loss.

The Real Problem: Food Labeling Creates Restrictions

Nutritionist Yna Mercado puts it perfectly: "No food is really 'bad,' but some foods can be less nutritious."

When we label foods as "good" or "bad," we create unnecessary restrictions. And restriction leads to:

• Increased temptation
• Higher risk of bingeing
• Unsustainable diets
• Diet-hopping and Monday restarts

Women's dietitian Audee Sunga-Berces advises: "How you label food greatly impacts your approach and eating habits. The more you restrict yourself, the more it'll become a temptation."

Instead of saying a food is "unhealthy" or "junk," reframe it: "This is less nutritious than that, but it doesn't mean it's bad."

This shift changes everything. You move from restriction to conscious choice, and conscious choices lead to consistency. Consistency leads to results.

For more on why the all-or-nothing mindset sabotages progress, read: The Hidden Reason Weight Loss Fails and the Proven Solution.

10 "Unhealthy" Foods That Actually Help You Lose Weight

1. Potatoes

Why they're demonized: Carbs. The low-carb diet trend since the 1970s, the Atkins Diet, has vilified all carbs, including potatoes.

The truth: Potatoes are one of the most satiating foods on the planet. A medium potato contains:

• 140 calories
• 4g fiber
• 925mg potassium (more than a banana)
• Vitamins C and B6

Research shows potatoes rank number one on the satiety index, meaning they keep you fuller, longer than almost any other food.

The problem was never the potato. It was the deep-fryer oil, sour cream, cheese, bacon bits, and butter we piled on top.

How to use them for fat loss:

• Baked or air-fried (not deep-fried)
• Pair with protein (grilled chicken breast)
• Season with herbs, not high-calorie toppings
• One medium potato + protein = satisfying, sub-400 calorie meal

2. Pickles

Why they're demonized: High sodium content.

The truth: Zero calories, great for cravings, and the vinegar may even help with blood sugar regulation.

A 2022 study found that vinegar consumption improved insulin sensitivity and reduced post-meal blood sugar spikes.

How to use them for fat loss:

• Keep a jar in the fridge at all times
• Easy way to add volume and flavor without calories
• Use as a snack when cravings hit
• Add to salads or sandwiches for texture

The sodium concern: Yes, pickles contain sodium. But you know what's worse for blood pressure? Carrying around an extra 20 pounds of body fat.

3. Diet Soda / Artificially Sweetened Drinks

Why they're demonized: Artificial sweeteners, "chemicals," fear of metabolic damage.

The truth (based on 2025 research), meta-analysis of 50+ studies (2025):

• Artificial sweeteners don't disrupt body weight
• No negative effect on glycemic control
• No impact on blood pressure
• Substituting sugar-sweetened beverages with water resulted in an average weight loss of 2.3 lb.

FDA and EFSA stance: Six artificial sweeteners (aspartame, saccharin, acesulfame-K, sucralose, neotame, advantame) are "generally recognized as safe" when consumed within acceptable daily intake limits.

WHO controversy: The 2023 WHO guideline recommended against using artificial sweeteners for weight control, citing potential long-term risks. However, this recommendation was based primarily on observational studies, which are prone to reverse causation (people gaining weight might start using diet soda, not the other way around).

The practical reality: If choosing a Coke Zero over a regular Coke saves you 150 calories and helps you stay consistent, that's a win.

Perfect? No.
Practical? Absolutely.

For more on how small calorie swaps add up, check out: Why Your Scale Won't Move: The Truth About Calorie Deficits.

4. Dark Chocolate (70%+)

Why it's demonized: It's still chocolate, contains sugar and fat.

The truth: A couple of squares (15-20g) after dinner can:

• Satisfy your sweet tooth for under 100 calories
• Provide magnesium (essential for sleep and muscle function)
• Contain antioxidants (flavonoids)
• Prevent the deprivation that leads to the binge cycle.

The key: 70%+ cocoa content. The higher the percentage, the less sugar.

How to use it for fat loss:

• 2 squares maximum after dinner
• Savor it slowly (makes 100 calories feel satisfying)
• Way better than eating half a pint of ice cream because you tried to white-knuckle it.

It's not a free-for-all, but it's a sustainable part of a fat loss plan.

5. Deli Meat (Turkey, Ham, Chicken)

Why it's demonized: Processed meat, sodium, nitrates, "linked to cancer."

The truth: These are high in protein, low in calories, and incredibly convenient.

Protein-to-calorie ratio:

• Turkey breast: 4g protein per 20 calories
• Chicken breast (deli): 5g protein per 25 calories
• Ham: 3g protein per 30 calories

These are some of the leanest protein sources around.

The sodium concern: Yes, there's sodium. But carrying an extra 20 lbs of body fat is far worse for blood pressure than moderate sodium intake.

The nitrate concern: Modern deli meats use celery powder (natural nitrates) instead of sodium nitrite. Risk is minimal compared to obesity-related diseases.

How to use them for fat loss:

• Quick protein source when busy
• Add to salads, wraps, or eggs
• Prioritize protein first, worry about perfection later.

For meal ideas that include deli meat, download my 7-Day 1,200-Calorie Meal Plan That Keeps You Full.

6. Protein Powder (Whey, Casein, Plant-Based)

Why it's demonized: "Processed," "not real food," "unnecessary."

The truth: Protein powder is a valuable tool if you're struggling to hit your protein target.

Why protein matters for fat loss:

• Increases satiety (keeps you full longer)
• Preserves muscle mass during a calorie deficit
• Has the highest thermic effect of all macronutrients (burns more calories during digestion)
• Reduces cravings by 40% when adequate

How to use it for fat loss:

• 1 scoop (20-25g protein) in shakes or Greek yogurt
• Easy way to add flavor and protein for fewer calories
• Useful for busy mornings or post-workout

Quality matters. Look for:

• Minimal ingredients
• No added sugars
• Third-party tested (NSF, Informed-Sport)

7. Popcorn (Air-Popped or Lightly Salted)

Why it's demonized: "Snack food," carbs, "movie theater popcorn is unhealthy."

The truth: Air-popped or lightly salted popcorn is a high-volume, low-calorie snack.

You can eat a huge bowl (3 cups) for under 100 calories. Compare that to a handful of chips (150-200 calories for the same level of satisfaction).

How to use it for fat loss:

• Air-pop at home (avoid microwave butter versions)
• Season with nutritional yeast, cinnamon, or light salt
• Great for evening TV snacking without derailing progress
• Fiber content (3.5g per 3 cups) helps with satiety.

8. Eggs (The Whole Egg, Not Just Whites)

Why they're demonized: Cholesterol content in yolks, fear of heart disease.

The truth: The "eggs raise cholesterol" myth has been debunked for years.

What research actually shows:

• Dietary cholesterol has minimal impact on blood cholesterol for most people
• Eggs are one of the best protein sources on the planet
• Yolks contain choline (brain health), vitamin D, B vitamins, and healthy fats
• One whole egg: 70 calories, 6g protein, 5g fat

I eat 3-4 eggs every morning. They keep me full until lunch, provide complete protein, and support muscle maintenance during fat loss.

How to use them for fat loss:

• Eat the whole egg (don't waste the yolk)
• Scrambled, boiled, poached, or fried in minimal oil
• Pair with vegetables for volume
• Quick, cheap, versatile protein source

For more on how I structure my mornings, check out "Carnivore vs. Calorie Deficit: The Truth About Weight Loss."

9. Burgers (Made Smart)

Why they're demonized: Fast food, high-calorie, "junk food."

The truth: A double cheeseburger made with 93/7 lean ground beef on a low-carb bun?

That's 50+ grams of protein for 600 calories.

Most people would lose fat eating this for dinner every night.

The difference: The typical fast-food burger comes with:

• Regular bun (extra 100 cal)
• Large fries (400 cal)
• Large soda (300 cal)
• Mayo-based sauces (150 cal)
• Total: 1,500+ calories

The smart burger:

• 93/7 lean beef patty (2 patties = 40g protein, 400 cal)
• Low-carb bun or lettuce wrap (50-100 cal)
• Mustard, pickles, tomato, onion (minimal calories)
• Side salad instead of fries
• Total: 600 calories, 50g protein

10. Artificially Flavored Greek Yogurt (Oikos Triple Zero, Light & Fit)

Why it's demonized: Artificial sweeteners, "not natural," "processed."

The truth: 15g of protein for 100 calories and zero added sugar.

Some people freak out about artificial sweeteners, but the research is clear, they are much better options than the full-sugar versions.

Regular flavored yogurt:

• 15g protein
• 150-180 calories
• 15-20g added sugar

Artificially sweetened yogurt:

• 15g protein
• 80-100 calories
• 0g added sugar

That's a 50-80 calorie savings per serving without sacrificing protein.

How to use it for fat loss:

• Breakfast or snack
• Mix with berries and granola (controlled portion)
• Add protein powder for an extra boost
• Quick, portable, high-protein option

The Point: You Don't Need "Perfect Clean Eating"

Here's what you actually need to lose fat and improve your health:

•  Eat enough protein (0.8-1.0g per pound of goal body weight)
•  Manage your calories without obsessing (be aware, not anxious)
•  Stay consistent (sustainable beats optimal)

These 10 foods make fat loss easier, not harder.

If you've been avoiding foods like this because you thought they were "bad," you've been making fat loss harder than it needs to be.

The Bigger Picture: Sustainability Over Perfection

The research is clear: Only 36% of North American consumers actively limit "demonized" ingredients. Most people don't check ingredient lists obsessively.

Why? Because they've learned what actually matters: total calorie intake, protein consumption, and consistency over time.

The "clean eating" obsession has:

• Created unnecessary food fears
• Led to restrictive diets that fail
• Caused people to yo-yo diet repeatedly
• Made social eating stressful
• Turned food into a moral issue

Food is not a moral issue. It's fuel, pleasure, and culture.

When you stop demonizing foods and start using them strategically, fat loss becomes sustainable. Sustainable means you keep the weight off.

For a complete system that embraces this philosophy, get my ebook: Habits Over Food. Inside you'll find:

• 14-day high-protein meal plan
• Travel meals for McDonald's and Subway
• Quick fat-burning workouts
• Free 1-year habit tracker
• Zero food restriction, just innovative strategies

Frequently Asked Questions (FAQs)

Are artificial sweeteners really safe for weight loss?

Yes, according to a 2025 research. Meta-analyses show artificial sweeteners don't disrupt weight loss, metabolism, or blood sugar control when consumed within FDA-acceptable daily intake limits. While WHO issued a 2023 guideline recommending against them, this was based primarily on observational studies with reverse causation issues. For practical weight loss, choosing diet soda over regular soda saves 150+ calories without metabolic harm.

Can I eat potatoes on a low-carb diet and still lose weight?

Potatoes aren't "low-carb" (one medium potato has 30g carbs), but they are incredibly satiating. If your diet allows 50-100g of carbs daily, one medium potato (30g carbs) can fit. The key is to pair it with protein and avoid high-calorie toppings. Many people successfully lose weight by eating 1-2 potatoes per week as part of a balanced, calorie-controlled diet.

How much deli meat is safe to eat per week?

The World Cancer Research Fund recommends limiting processed meat to 500g (18 oz) per week. That's about 2.5 oz per day. For fat loss, 2-4 oz of deli meat daily provides 15-25g of protein with minimal calories. Choose varieties without added sugars, opt for lower-sodium options when possible, and balance with whole food proteins like chicken breast and fish.

Is dark chocolate really okay for weight loss?

Yes, when consumed in moderation. 15-20g (2 small squares) of 70%+ dark chocolate provides:

• 80-100 calories
• Magnesium for muscle function
• Antioxidants (flavonoids)
• Satisfaction that prevents bigger binges

The key is portion control. Measure your serving, eat it slowly, and track the calories. It's a tool for sustainability, not a free-for-all.

Should I eat whole eggs or just egg whites?

Eat whole eggs. The yolk contains:

• Half the protein
• All the choline (brain health)
• Vitamins A, D, E, and K
• Healthy fats that increase satiety
• Minimal calorie difference (55 cal for white + yolk vs 17 cal for white alone)

The cholesterol concern is outdated. Research shows that dietary cholesterol doesn't significantly affect blood cholesterol levels for most people. Don't waste the most nutritious part of the egg.

Can I drink diet soda every day?

Research shows moderate consumption (1-2 cans daily) doesn't harm weight loss or metabolism. However, variety matters:

• Alternate with water, unsweetened tea, and black coffee
• Don't use it as your only beverage
• Monitor for personal tolerance (some report increased cravings)
• Stay within the FDA acceptable daily intake limits

If diet soda helps you avoid 300+ calories of regular soda daily, it's a valuable tool for fat loss.

Are protein powders necessary for weight loss?

No, but they're helpful. If you struggle to eat 100-150g of protein daily from whole foods, protein powder offers:

• 20-25g protein per scoop
• 100-120 calories
• Convenience for busy mornings
• Versatility (shakes, yogurt, oatmeal)

Whole food protein sources are ideal, but protein powder fills gaps when time, appetite, or convenience are factors. Quality matters; choose third-party tested brands with minimal ingredients.

What's the healthiest way to eat popcorn?

Air-popped with minimal oil and salt provides:

• High volume for low calories (100 cal for 3 cups)
• Whole grain fiber (3.5g per serving)
• Satisfying crunch

Avoid:

• Microwave butter versions (200+ cal per bag)
• Movie theater popcorn (400-1,200 cal with butter)
• Heavy caramel or cheese coatings

Season with: nutritional yeast, cinnamon, garlic powder, or light salt spray.

How often can I eat burgers while losing weight?

If made smartly, daily. A 600-calorie burger with 50g protein fits most fat loss plans:

• 93/7 lean beef (2 patties)
• Low-carb bun or lettuce wrap
• Mustard, pickles, and vegetables
• No fries or soda

Track total daily calories and protein. If your burger fits your macros and you're in a deficit, eat it as often as you want. Variety is good for micronutrients, but there's no rule against eating burgers frequently when they're adequately prepared.

Should I avoid all foods with artificial sweeteners?

No. The 2025 research consensus shows artificial sweeteners within acceptable daily intake limits don't harm weight loss or metabolism. However:

• Some people prefer whole foods only (that's fine)
• Others find artificial sweeteners increase cravings (individual response)
• Balance is key; don't rely solely on sweetened products

Use them as tools for adherence, not as primary sources of nutrition. If they help you stay consistent and lose fat, they're valuable. If they make you crave more sweets, limit them.

Keep It Simple. Keep It Sustainable in 2025.

You don't need to eat "perfectly clean" to lose fat and improve your health.

You need to:

• Eat enough protein
• Manage your calories without obsessing
• Stay consistent with foods that work for YOUR lifestyle

These 10 "unhealthy" foods make that easier.

If you've been avoiding foods like this because you thought they were "bad," you've been making fat loss harder than it needs to be.

The most successful dieters aren't the ones who eat perfectly. They're the ones who find sustainable strategies and stick with them long-term.

Want the Complete System?

If you're tired of restriction, food fear, and Monday restarts, get my ebook: Habits Over Food.

Inside you'll discover:

• 14-day high-protein meal plan with exact portions
• Travel meals for McDonald's and Subway that keep you in a deficit
• Quick 15-30 minute fat-burning workouts you can do anywhere
• The complete insulin management system for stubborn fat loss
• Free 1-year printable habit tracker to build consistency
• Lifetime updates with new chapters and strategies

No food restriction. No perfection required. Just innovative strategies that work.

You can eat potatoes, eggs, burgers, and diet soda while losing fat. Stop fighting your cravings. Start working with them.

👉 Get Habits Over Food now

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About the Author

After losing 16kg by focusing on sustainable habits rather than restriction, I built Shapestride to help busy professionals achieve lasting fat loss without fear of food or perfection. These 10 "unhealthy" foods were part of my journey, and they're part of hundreds of my clients' success stories, too.