One of the wonderful aspects of dieting to lose weight is that, unless your doctor recommends otherwise, no foods are specifically off limits. Although no foods are completely forbidden, you should limit specific foods and categories of foods due to health consequences or the added difficulty they pose when dieting.
Unrealistic Expectations
Although you may desire to be at your goal weight within a few days of beginning your diet, unless you just have 1 or 2 lbs. to lose, the dieting and weight loss process will take time. Use the first weeks of your diet to adjust to your new eating plan, set some realistic expectations and plan your goals and objectives while dieting. Set a goal of losing no more than 2 lbs. per week and gradually improving your fitness ability through regular exercise.
Unhealthy Fats
Not all fats are bad when dieting. Avoid foods with more than 7 percent of their calories from saturated fats or more than 1 percent of trans fats, as both types of fats contribute to heart disease. Even if you follow a low-fat diet, eating reasonable amounts of healthier fats such as omega-3 fatty acids and monounsaturated and polyunsaturated fats may lower your cholesterol levels without causing weight gain. A July 2010 study published in the journal "Nutrition, Metabolism and Cardiovascular Diseases" found that participants who followed a Mediterranean style diet rich in healthy fats did not gain weight. Foods containing unhealthy fats include beef, full-fat cheeses and milk, fried foods and many processed foods.
High-Sodium Foods
Foods high in sodium contribute to high blood pressure and cause you to retain fluid. Fluid retention may slow your dieting efforts. Even foods relatively low in calories may have large amounts of sodium, making it vital to monitor both caloric and sodium intake. A cup of canned vegetable soup has just 80 calories, but 480 mg of sodium. Limit your overall daily sodium intake to 1,500 mg. Other high sodium foods include many restaurant meals, frozen diet dinners, boxed crackers and chips.
High-Calorie Beverages
Cutting calories is part of the dieting process. Avoid drinking high-calorie beverages to reserve your limited calories for healthy foods, recommends Dr. C. Mehmet Oz in his book "YOU: On a Diet." Alcohol has 7 calories per gram, and a 4.5 oz. pina colada beverage has 245 calories. Grape soda contains 160 calories per 12 oz. serving, 8 oz. of cranberry cocktail drink has 144 calories and a 10.6 oz. milkshake has over 350 calories. Choose low- or zero-calorie beverages such as plain water, club soda or unsweetened herbal teas.
References
- Centers for Disease Control and Prevention: Losing Weight; Jan 2011
- "Nutrition, Metabolism and Cardiovascular Diseases"; Can the Mediterranean Diet Lower HbA1c in Type 2 Diabetes?...; Catherine Itsiopoulos, et al.; July 2010
- United States Department of Agriculture: Vegetable Soup, Condensed, Canned; April 2009
- University of California San Francisco: Guidelines for a Low Sodium Diet; Feb. 2011
- USDA National Nutrient Database for Standard Reference: Release 17: Energy
- "YOU: On a Diet"; Drs. Mehmet C. Oz and Michael C. Roizen; 2009
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