I wish i knew that when i started controlling macros

Okey First of all we will learn about what not to eat, thare are some food materials in the market which people think is healthy but they are not,
we easily get to know that what to eat from many places, but what we dont know is what not to eat.

(1) Brown bread
Now i know what you all are thinking yes brown bread is totally healthy but if it is in original form

but unfortunately what is happening in India is people mixing colour in white bread and selling for higher prices which is totally illegal and unhealthy for people
i have personally tested some brown bread brands in lab with a friend who is professional
an results were not good

alternative: here what you can do is you can go for authentic original brands and purchase from good places
for example: Britannia

(2)Diet soda
diet soda is another myth in eyes of people which they think is healthy listen if something is calorie free it doesn't mean that its healthy diet soda contains a lot of chemicals which are harmful for you body and plays with your harmones

alternative: coconut water and sparkling water

(3) packed juices

This is the biggest myth that market that packed juices are healthy but no they are not there are lot of brands which are selling packed juices right now and claims that its healthy and worst thing is our doctor's they are suggesting people to drink these juices
i have seen it with my own eyes once my friends grandfather got sick then after treatment a doctor wrote 'real fruit juice' in his diet
these packed juices they contain nothing but sugar, colour, flavor and bunch of chemicals and than a bit of nutrition

alternative: home made fruit juice

(4) Biscuits
Now biscuits are not that big problem most of the people know they are un healthy but still some dietician they tell people that eat this brand this is healthy eat that brand that is healthy but have to play smart don't eat them

alternative: granola

(5) white rice
last but not least is white rice this is a mistake which i did in starting if you're really skinny then people your friend , family or some professional they suggest you to eat a lot of white rice apparantly in every meal but don't do that you are gonna access a lot of fat while gaining gysss you have a lot of healthy alternative's of white rice eat them

alternative: Brown rice, Quinoa, Whole wheat roti, Rice cakes