Here some list you need to avoid when on a diet. This is based on study and research from the experts including fitness coach. 

1.) Salty food

Higher sodium intake tends to increase thirst and as a result, more people end up drinking beverage pack of calories. There is some animal research to show that a high sodium diet may affect the activity of fat cells, making them larger. 

2.) Alcohol

Drinking alcoholic drink can hinder weight loss. According to diet expert Robert C Atkins, alcohol is the first thing your body burns before it moves on to anything else. So until your body gets rid of alcohol from your system, you won’t burn any fat.

3.) Instant/pre-cooked food

Eating processed more especially cup noodles is a no no if you're on a diet aside from the fact it is not healthy food which is not a recommended diet. Part of the list is what you can see on a fast food chain menu like burger, fries, and Pizza. It may look and taste so delicious but the truth is it will 2 days for you to digest. On the other hand, A fast-food burger can have anywhere from 325 to more than 900 calories which will take you more than an hour or cardio to burn it. 

4.) Pastries/dessert/sugary drinks

We all know that eating sweets means taking a maximum of 400 calories per serving. It is also packed with unhealthy ingredients like added sugar and refined flour and may also contain artificial trans fats, which are very harmful and linked to many diseases. You will likely become hungry after satisfying your craving these high-calorie, low-nutrient food. This will lead you to eat another full meal serving. 

5.) All types of pasta

High carbs type of food also increases your calorie intake to 800 calories per serving. It will take 72 hours to digest this on high carb food.

6.) White bread/rice

Also well known for being top of the list high on carbs. On the other hand, it is necessary to eat rice once a day most especially if you're physically active.