Low Quality Proteins Avoid processed meats, as they are high in sodium (which promotes water retention) and contain unhealthy fats. * Sausages * Hot dogs * Fast food burgers and fried nuggets * Cured ham * Pepperoni Refined Carbohydrates Avoid these types of carbohydrates as they do not provide as much fiber (as complex carbs), and fiber aids in the proper absorption of proteins. * White bread * Bagels * Pretzels * Potato chips * Sugary breakfast cereals and granolas * White flour (like in store-bought sweets and breads) * Doughnuts and processed sweets * Reduced-fat peanut butter Low-fat or Light Dairies Choose full-fat and regular types of dairies to fuel your workouts, promote better absorption of nutrients, and build muscle. * Low-fat feta * Low-fat or (skim-based) ricotta * Light cottage cheese * Non-fat cream cheese * Reduced-fat cheddar * “Light” or nonfat yogurts * Skim or nonfat milk Unhealthy Fats Avoid trans and saturated fats as they increase cholesterol levels and will ultimately add mass everywhere but your muscles. * Partially-hydrogenated oils * Palm oil * Margarine * Vegetable shortening * Fried foods * Coffee creamers * Excessive coconut oil * Reduced-fat peanut butter (contains less monounsaturated “healthy” fats and more sugars and refined carbs than regular peanut butter) Empty Calorie Beverages Avoid drinks that contain excessive sugars, sodium, and inflammatories as they cause interfere with nutrient absorption and cause bloating. * Alcohol * Non-diet Sodas * Blended coffee drinks * Sugary fruit juices (high fructose corn syrup) * Sugary pre-made smoothies