Losing weight can have its challenges. It requires discipline and commitment. Your diet is a key component in weight loss, where the types of foods you consume are essential in getting the pounds off and can either impede or enhance weight loss. Saturated fats, high sodium, refined sugars and processed carbohydrates are major barriers to losing weight. Avoiding a diet that is high in saturated fats, sodium, white flour and sugar is a successful way to both shed pounds and maintain a healthy weight for life.
Saturated and Trans Fats
Both saturated and trans fats found in red meats, dairy products, whole eggs, processed baked goods and fried foods are all major culprits that affect weight loss. The high-calorie, bad-fat and low-fiber content of these foods keeps your daily caloric intake high without being very filling. Saturated and trans fat foods are also major contributors to raised cholesterol levels, clogged arteries and an increased risk of heart disease and cancer. According to iVillage, wiser choices would be to consume good fats such as fish, skinless poultry, nuts, seeds and avocados.
Processed Carbohydrates
Foods made from white flour have been processed, which removes most of their fiber and nutritional value. They are also key foods to avoid if you are trying to lose weight. Processed white flour carbohydrates such as white pasta, rice and bread do not metabolize well. They boost your insulin levels, according to Women to Women. Consuming carbohydrates from whole-grain sources such as brown rice, whole wheat or multigrain pastas and breads keeps your insulin levels low and stable while not negatively interfering with your body's metabolizing process.
Refined Sugars
Refined sugar such as white cane or high-fructose corn syrup can be found in your favorite desserts and beverages, and are best avoided when trying to lose weight. Consuming sugar, especially in large amounts or on a regular basis, produces high blood sugar and interferes with the body's ability to metabolize, which causes the sugar to become stored in your body and later converted to fat. According to Women to Women, refined sugar is also stripped of any nutritional value and becomes empty calories that your body doesn't utilize efficiently. Sweets contain sugar, trans fats and saturated fats. Alcohol also is high in sugar and is best avoided for successful weight loss. Your healthiest choices include sugar from sources such as fresh fruit and whole juices.
High Sodium
Foods that contain high sodium hamper weight loss. Your diet should be limited to 2,400 mg of sodium per day, according to iVillage. Foods that are processed and packaged such as deli meats, hot dogs, frozen meals and canned soups contain high levels of sodium. Fast foods, chips and crackers can also be high in sodium, all of which makes your body retain water, causing bloat and water weight gain. High-sodium diets also contribute to serious diseases such as high blood pressure, heart attack and stroke. Eating freshly cooked meals, limiting table salt and avoiding ready-made and fast foods can help you avoid weight gain associated with high-sodium diets.
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