The One Food You Should Never, Ever Eat if You Want to Lose Weight in Your Face

Woman choosing to eat foods that help with losing weight in your face

Water retention is a common issue for many people and, unfortunately, we often notice the first signs of bloating in our face.

If you want to avoid this puffiness problem and achieve a slimmer look for your face, checking out the contents of your fridge and kitchen cabinets may be a good place to start. We asked registered dietitians for tips on what foods you should avoid if you don’t want to be plagued by puffiness in your face.

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The #1 Food That Can Make You Gain Weight in Your Face

To keep your face from getting bloated, the top food you should avoid is processed meats (think sausages, ham, bacon and cured meats), which tend to be loaded with sodium. “To prevent puffiness or weight gain in your face, it's advisable to limit intake of high-sodium foods, as they can cause the body to retain water, leading to swelling and puffiness,” says Lauren Manaker, MS, RDN, personal trainer and author.

Processed foods, in general, aren’t great from a health standpoint for several reasons, but they can be especially problematic for those who may be prone to bloating and water retention—or for those who are trying to maintain a healthy weight. “Ultra-processed foods can contain significant amounts of sodium and added sugars, which can also contribute to weight gain,” explains Manaker.

Unfortunately, avoiding processed foods isn’t always so easy, as they seem to be everywhere. “About 60% of the calories in our diets come from foods classified as ultra-processed foods, which tend to have some combination of excess sodium, sugar and refined carbohydrates,” says Samantha Cassetty, MS, RD, nutrition and wellness expert. “These foods can contribute to inflammation and water retention, so they may contribute to a puffy look. We should be trying to eat less of these foods by replacing them with whole or minimally processed foods.”

Related: Adding This One Food to Your Diet Could Lower Your Blood Pressure by 36%, According to New Research

How to Lose Weight in Your Face, According to Dietitians: Other Foods to Avoid

Here are some other foods (and drinks) you should limit if you want to avoid puffiness in your face (and elsewhere on your body):

Salty soups and soy sauce

Any type of salty food is likely to trigger bloating. In addition to processed meats, this list also includes several other common sandwich ingredients. Cassetty cites foods like soy and even salty soup as common bloat-causing culprits.

White bread and breakfast cereal

It’s especially important to avoid processed carbs when you’re sick, Cassetty says. “Congestion from colds and allergies can contribute to a puffy face, and heavily processed carbs, like white bread, refined cereal, and snack foods such as chips and pretzels, may worsen this effect,” she explains. “These foods increase levels of body-wide inflammation, and when inflammation persists in your nasal passages, the result can be facial puffiness.”

Cassetty notes that these foods can also promote insulin resistance and set off a chain of insulin-related events that can further increase fluid retention and puffiness.

Alcohol

Cassetty notes that heavy drinking, defined as eight or more drinks per week, has been associated with increased under-eye puffiness. “Women should have no more than a drink a day and men should have no more than two drinks a day,” she says.

Related: This Is the #1 Best Supplement for Bloating, According to a Registered Dietitian

Why Some Foods Can Cause Face Puffiness

Face puffiness is often blamed on specific foods that contain ingredients known to trigger bloating.

“Certain ingredients are particularly notorious for causing puffiness due to their likelihood to promote water retention and inflammation,” says Manaker. “Salt or sodium chloride is one of the primary culprits; when consumed in high quantities, it increases water retention significantly.”

What to Eat if You Want Plumper Cheeks

Sometimes, though, you may want to plump up your cheeks a bit if you feel like your face is looking too thin. In this case, you want to focus on healthy options that can help you get that result.

“Individuals seeking plumper cheeks or those aiming to avoid a gaunt facial appearance may consider including healthy fats in their diet,” says Manaker. “Foods rich in omega-3 and omega-6 fatty acids, such as salmon, avocados and nuts, promote skin health. And eating more healthful fats may provide nutrients that can contribute to a fuller face (although many factors can play into this).”

Next up, find out the worst food for your arteries, according to cardiologists.

Sources

• Lauren Manaker, MS, RDN, personal trainer and author

• Samantha Cassetty, MS, RD, nutrition and wellness expert