To achieve weight loss, you must create a calorie deficit, meaning that you must burn more calories than you consume. When choosing foods, pay particular attention to limiting foods high in fat or sugar. These foods also tend to be low in nutrition, so you'll get less of the essential vitamins and minerals your body needs.
Refined Grains
While foods in the grain group are good sources of B vitamins and many minerals, they also provide a fair number of calories. Grains come in two main types: whole and refined. Refined grains have been stripped of their fiber, which provides a sense of satisfaction after eating and helps you avoid overeating. When watching your weight, avoid products made with refined grains, such as white bread, white pasta and white rice, as they provide calories with little power to satisfy.
Full-Fat Dairy Products
Dairy products are an important source of calcium and protein, but they also are high in saturated fat if you choose the full-fat varieties. Fat provides 9 calories per 1 g, which is high compared to the 4 calories found in each 1 g of carbohydrates or protein. Apart from this, saturated fat from dairy products has negative effects on blood cholesterol, increasing risk of heart disease. When watching your weight, steer clear of whole milk, full-fat yogurt, ice cream and full-fat cheese in favor of low-fat or nonfat dairy products.
Meat and Beans
While meats provide protein and many essential vitamins and minerals, they also provide a fair amount of fat, increasing the caloric content. While fish, poultry and legumes are considered heart-healthy choices and generally lower in calories, generally avoid other meat products when you're watching your weight. Foods to avoid include ground beef and lunch meats, such as salami and hot dogs. In addition, you should avoid protein foods that have added sugar, such as baked beans.
Sweets and Oils
Many products that are high in sugar and fat will provide a lot of calories and leave you feeling unsatisfied. Within the U.S. Department of Agriculture's MyPyramid, added sugars and fat are considered "discretionary calories," or those that provide extra energy apart from that needed to meet your nutrient needs. High-sugar foods to avoid during weight loss include soda, candy and other desserts. High-fat foods to avoid include butter, poultry skin, fried foods and baked goods.
References
- MayoClinic.com; Weight Loss Basics; Dec. 4, 2009
- MyPyramid.gov; What Foods are in the Grain Group?; Feb. 3, 2011
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; Nov. 19, 2009
- MyPyramid.gov; Milk Health Benefits and Nutrients; Feb. 8, 2011
- MyPyramid.gov; Why is it Important to Make Lean or Low-Fat Choices from the Meat and Beans Group?; Feb. 8, 2011
- MyPyramid.gov; What are "Discretionary Calories"?; Sept. 23, 2009
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