What is known about nutrition and dieting is constantly evolving. This can make it hard to keep up with the latest news. However, there are some basic rules that never change, and if you follow them, you will be able to lose fat and meet your weight-loss goals.
Fast Food
Many Americans consume fast food regularly because it is readily available, inexpensive and tastes good. Pizza, cheeseburgers and French fries are examples of popular fast foods. Fast foods contain more calories, more simple carbohydrates, more fat and additives that aren't found in home-cooked meals. The "Lancet" journal reported in January 2005 that young adults who eat fast food more than twice a week are at an increased risk for developing type 2 diabetes.
Sugary Beverages
Sugar-sweetened beverages such as soda, sports drinks, juice and alcoholic beverages are high in calories and low in nutrients. They are labeled as empty calories. It is easy to consume large amounts of sugary beverages because they aren't very filling. According to MayoClinic.com, if you replace a 100-calorie serving of a sugary beverage with water, it will decrease your daily calorie intake and aid in weight loss.
Fried Foods
Having fat in your diet is important to absorb certain vitamins; however, the fat that fried food contains is not the type of fat needed for this biological process. Fried foods such as French fries, mozzarella sticks and chicken wings are high in trans and saturated fat. A diet high in these fats will not only inhibit weight loss, but can also put you at risk for cardiovascular disease.
Processed Foods
Processed foods such as frozen dinners, chips and cookies contain refined sugar, salt and flavor enhancers. During processing, the ingredients lose nutrients, and synthetic vitamins and minerals are added. These vitamins and minerals are not as beneficial to your health as the natural ingredients. Processed foods contain hidden ingredients such as fat and sodium and can lead to weight gain if you consume too much.
References
- ListMyFive.com: The Top Five Reasons to Avoid Fast Food
- MayoClinic.com; Cutting Liquid Calories More Effective for Weight
- American Dietetic Association: Resolve To Avoid These Energy Zapping Foods This Year; Amy E Jamieson-Petonic MEd RD LD; January 3, 2011
- Aim4Health.com: Top Ten Reasons to Avoid Processed Foods
- MayoClinic.com; Nutrition and Healthy Eating: Nutrition Basics; Mayo Clinic staff; March 2011
- "Lancet"; Food Habits, Weight Gain, and Insulin Resistance; MA Pereira, et al.; Jan. 2005
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