Understanding What Foods Does VShred Say to Avoid?

October 16, 2025 •

4 min read

According to the V Shred program, nutrition is responsible for approximately 80% of weight loss results. For those following this popular fitness plan, understanding what foods does VShred say to avoid is a fundamental component of achieving fat loss goals.

Quick Summary

The V Shred diet advises avoiding highly processed foods, sugary beverages, fried items, refined carbohydrates, and excess alcohol, prioritizing whole, nutrient-dense foods instead.

Key Points

Processed and refined foods: Eliminate items like processed meats, fast food, and packaged snacks high in unhealthy fats, sodium, and preservatives.
Sugary drinks: Cut liquid calories from sodas, energy drinks, and fruit juices that cause blood sugar spikes without providing satiety.
Refined carbohydrates: Swap white bread, pasta, and rice for whole-grain alternatives that offer more fiber and sustained energy.
Unhealthy fats and fried items: Avoid deep-fried foods and excess cooking oils to reduce unnecessary calorie intake and unhealthy fats.
Alcohol: Limit or avoid alcoholic beverages, which contain empty calories and can impede the body's fat-burning processes.
Calorie control: The primary goal is a calorie deficit, and avoiding these foods helps achieve that by cutting out high-calorie, low-nutrient items.
Nutrient density: VShred emphasizes replacing avoided foods with whole foods rich in protein, fiber, and essential nutrients.

VShred's Primary Food Groups to Avoid

VShred's nutrition philosophy centers on prioritizing whole, nutrient-dense foods while eliminating or severely limiting items that offer little nutritional value and can impede fat loss. These are typically foods that contribute "empty calories" and are often high in sugar, unhealthy fats, and sodium. The core categories to avoid align with general healthy eating principles but are emphasized within the VShred framework to maximize results for fat shredding and muscle building.

Highly Processed and Refined Foods

At the top of the list are processed and refined foods. This category includes a vast array of convenience items found in most supermarkets. VShred emphasizes that the body struggles to process these unnatural ingredients, often storing them as fat.

Processed Meats: Items like bacon, sausage, deli meats, and jerky are high in saturated fats and sodium, contributing to calorie intake without high nutritional return. Fresh, lean protein sources are recommended as a replacement.
Packaged Snacks: Chips, crackers, and other packaged foods are typically deep-fried and loaded with unhealthy fats and salt, promoting bloating and weight gain. Healthy alternatives include nuts or veggies.
Fast Food: Burgers, pizza, and fried chicken from fast-food chains are heavily processed, high in calories, unhealthy fats, and sodium.
Baked Goods: Cakes, cookies, and pastries often contain high amounts of refined flour and added sugars.

Sugary Drinks and Added Sugars

Liquid calories are a major target for elimination within the VShred plan because they provide no satiety and are loaded with sugar.

Sodas and Sweetened Beverages: Regular and diet sodas, along with other sugar-sweetened drinks, contribute empty calories that cause blood sugar spikes and can lead to cravings.
Fruit Juices: While seemingly healthy, processed fruit juices lack the fiber of whole fruits and are highly concentrated in sugar and calories. Whole fruit is always the superior option.
Energy Drinks: These are often full of sugar and offer no nutritional benefit, providing a quick but unsustainable energy boost.
Added Sugars: Foods with added sugars and artificial sweeteners, including sweetened yogurts and most granola bars, should be avoided.

Refined Carbohydrates

While VShred sometimes uses a carb-cycling approach, it consistently advises limiting or avoiding refined carbs, as they lack fiber and cause rapid blood sugar spikes.

White Bread and Pasta: Made from refined flour, these offer little nutritional value compared to their whole-grain counterparts.
White Rice: Brown rice is a more nutrient-dense alternative to white rice, which is low in fiber.

Unhealthy Fats and Fried Foods

Cooking methods and certain fats are also identified as detrimental to fat loss efforts.

Fried Foods: Deep-fried items like french fries and onion rings are soaked in unhealthy, hydrogenated fats and calories.
Excessive Cooking Oils and Dressings: Pre-packaged salad dressings and excessive use of cooking oils are often high in calories and trans fats.

Alcohol

Alcoholic beverages offer empty calories and can halt the fat-burning process as the body prioritizes eliminating the toxins.

Comparison of VShred's "Avoid" vs. "Embrace" Foods


Food Category	VShred "Avoid" List	VShred "Embrace" List	Why the Difference?
Carbohydrates	White bread, pasta, instant noodles, white rice	Brown rice, quinoa, sweet potatoes, fibrous vegetables	Refined carbs offer less fiber and cause blood sugar spikes, whereas complex carbs provide sustained energy.
Beverages	Sodas, fruit juice, energy drinks, alcohol	Water, unsweetened tea, black coffee	Sugary drinks are high in empty calories and offer no satiety, while water promotes hydration and metabolism.
Proteins	Processed meats (bacon, sausage)	Lean meats (chicken, fish), eggs, beans	Lean proteins are more nutritionally dense and support muscle preservation during fat loss.
Fats	Fried foods, packaged dressings	Healthy fats from avocado, olive oil, and nuts	Unhealthy fats contribute to excess calories and weight gain, whereas healthy fats are important for overall health.
Dairy	Full-fat dairy, sweetened yogurt, ice cream	Low-fat dairy, plain Greek yogurt	Many dairy products contain high levels of saturated fat and sugar, making low-fat, unsweetened versions preferable.
Snacks	Chips, cookies, granola bars with added sugar	Nuts, fresh fruit, veggies, chia seeds	Processed snacks provide empty calories, while whole-food snacks offer fiber, protein, and sustained fullness.

The VShred Philosophy: Beyond Just What You Avoid

VShred's dietary recommendations extend beyond simply listing foods to cut out. The program is built on a few key principles designed to create a calorie deficit and optimize body composition.

Calorie Control: The fundamental rule is to burn more calories than you consume. Avoiding high-calorie, low-nutrient foods is a direct way to achieve this.
Macronutrient Tracking: VShred emphasizes balancing your intake of protein, carbs, and fats to support muscle preservation and fat loss. High protein intake, in particular, is highlighted for satiety and metabolism support.
Nutrient Density: The focus is on choosing foods that provide high nutritional value per calorie, which naturally excludes the processed items on the "avoid" list.
Food Swaps: VShred encourages finding healthier, nutrient-dense alternatives for favorite foods. This strategy helps prevent monotony and makes the diet more sustainable.

Conclusion

At its core, what foods does VShred say to avoid are the same types of foods many nutrition experts suggest limiting: highly processed items, those with excessive added sugars, refined carbohydrates, and unhealthy fats. The underlying logic is that these foods are calorie-dense but nutrient-poor, making fat loss significantly harder. By eliminating these items and focusing on whole, nutritious alternatives, VShred aims to help individuals achieve their fat loss and muscle definition goals more effectively. The program emphasizes a calorie deficit alongside smart food choices and exercise, reinforcing the importance of a clean eating foundation for lasting results. The key is to make mindful, sustained choices rather than relying on short-term fixes. For more on their approach to healthy eating, V Shred's blog provides further resources.

Frequently Asked Questions

No, VShred does not recommend avoiding all carbohydrates. It advises limiting refined carbs like white bread and pasta while embracing whole-food carb sources like brown rice, sweet potatoes, and vegetables. Some programs also incorporate carb cycling.

VShred recommends avoiding fruit juice because it contains concentrated sugar and lacks the fiber found in whole fruits. This causes a quick blood sugar spike and provides empty calories without the same feeling of fullness.

VShred advises caution with diet sodas and artificial sweeteners, as they can still increase cravings for sweets, even without the sugar. Water is always the most recommended beverage.

Full-fat and sweetened dairy products are generally on the 'avoid' list due to high saturated fat and sugar content. However, low-fat options like unsweetened Greek yogurt and cottage cheese can be included.

Alcohol is strongly discouraged because it provides empty calories and halts the body's fat-burning process as it works to eliminate the toxins. Occasional, limited consumption of lower-calorie options like wine may be tolerated, but binge drinking is a definite no.

Processed foods are often laden with high levels of sodium, unhealthy fats, and preservatives that the body struggles to process efficiently. This can lead to the food being stored as body fat and can hinder weight loss progress.

Instead of processed meats, choose lean chicken or fish. Swap sugary drinks for water or unsweetened tea. For refined carbs, opt for whole grains and vegetables. Replace fried foods with baked or grilled alternatives, and choose nuts or fresh fruit over chips and cookies.