If you are trying to lose weight, eating foods that are high in fat and calories will hinder your goals. The only way to drop unwanted pounds is to burn more calories than you consume. For this reason, you should choose foods from the Food Guide Pyramid which are low in calories and support a healthy lifestyle, including weight loss.
Fried Foods
Foods that have been fried are typically breaded to create a crispy outside and have been submerged in oil. Cooking foods in this way increases the amount of fat and calories in them. Stay away from fried fish, meats, vegetables, cheese and bread. Some of these foods are healthy when prepared differently, but frying them negates those benefits when it comes to weight loss. Try grilling, roasting or baking food instead to reduce the saturated fat and calories it contains.
Packaged Desserts
Sweet treats that have been commercially prepared are often high in trans fat and calories. Eating them regularly is not conducive to healthy weight loss and compromises heart health as well. Avoid packaged cookies, muffins, cakes and donuts. Instead, prepare your own at home, substituting high-fat ingredients with lower-fat alternatives that reduce calorie content. Even better, have a piece of fruit when a sugar craving hits. Fruit is low in calories, is naturally sweet and contains carbohydrates that help prevent your blood sugar from spiking and then crashing. Desserts contain refined sugar which can make you feel hungry, causing you to reach for another snack and derail your weight loss efforts.
Full-Fat Dairy Foods
Full-fat dairy foods are high in saturated fat and calories and do not have a place in a weight loss meal plan. You should not cut dairy completely out of your diet because it contains protein for energy and calcium to support healthy bones. Opt for reduced-fat versions, which are much lower in fat and calories than their whole milk counterparts. Choose low-fat milk, yogurt and cheese and use them when preparing meals or eat them for a healthy snack that supports weight loss goals.
Butter, Lard or Margarine
Using butter, lard or margarine when cooking increases the trans fat, saturated fat and calorie content of your dish. Switch to canola or olive oil, both of which contain healthy fats that support your heart and brain. Keep in mind that these oils still contain calories, but they have a stronger flavor than other cooking fats, allowing you to use less of them. Another alternative is cooking spray, which is very low in fat and calories and is a good way to prepare meals that will help you lose weight. Use olive and canola oil when baking, sauteeing or preparing dressings or marinades.
References
- HelpGuide.org: Easy Tips for Planning a Healthy Diet and Sticking To It
- American Dietetic Association; Resolve To Avoid These Energy Zapping Foods This Year; Amy E. Jamieson-Petonic, Med, RD, LD; January 3, 2011
- American Academy of Family Physicians; Nutrition: How to Make Healthier Food Choices; September 2000
- USDA: Steps to a Healthier Weight
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