1. Liquid calories

Why they hinder: They don't fill you up, but they provide a lot of calories.

Juices, sweet sodas, compotes

Sweet coffee (lattes with syrups), sweet tea

Sweet yogurts, drinkable desserts

Better: water, unsweetened tea/coffee, sometimes a small juice as a dessert.

2. Pastries and sweets

Croissants, puff pastries

Cookies, muffins, cakes, pastries

Lots of flour, sugar, and fat → quickly eaten, not very filling, lots of calories.

3. Fast food and fried foods

French fries, nuggets, shawarma in fatty sauces

Fried pies, chebureki

Very high in fat and calories, low in fiber, and often not much healthy protein.

4. Sausages, hot dogs, and processed "meat" products

They seem like "meat," but:
high in fat, salt, additives, and low in quality protein. Easy to overeat, with little benefit.

5. "Fitness" bars and "healthy" sweets

Muesli bars, granola, "diet" cookies

Honey, halva, dried fruits and nuts in large portions

Often as high in calories as regular sweets. If you don't control your intake, you'll silently sabotage your weight loss.

6. White bread and buns

Bread itself isn't poisonous, but:
it has fast carbohydrates, little fiber, and when combined with butter or sausage, it turns into high-calorie sandwiches that are easy to eat endlessly.

7. Mayonnaise-based and "heavy" salads

Like Olivier salad, Shuba salad, salads with tons of mayonnaise and sauces.
They look like "salads," but in reality, they're as calorie-dense as a hot dish.

8. Constantly snacking "little by little"

Nuts, cheese, dried fruit, cookies, "little by little" all day.
As a result, you're consuming 300-800 kcal, and you're convinced you "almost ate nothing."

What's the easiest way to figure this out?

A food interferes with recomposition if:

it's low in protein and fiber,

it's high in sugar/fat/flour,

it's easy to eat without stopping,

it doesn't provide adequate satiety.

It's not necessary to "ban it forever," but it's better to:

eat it less often,

in small portions,

not every day,

and don't make it the mainstay of your diet.