When starting a weight loss program, tossing out the bad-for-you foods in your kitchen and restocking with good-for-you alternatives can help you eliminate some dieting pitfalls. Janice Jibrin is a registered dietitian and the lead nutritionist for Bob's Best Life Diet. Bob talks with Janice about foods that will help you lose weight and the foods that could derail your plan.
Here is what Janice says you should watch out for in your kitchen:
- Trans fat and saturated fat: Reduce foods high in saturated fats and eliminate any foods with trans-fats.
- Simple sugars: Table sugar and items made with high-fructose corn syrup fall under the label of simple sugars. Janice says they should be consumed in moderation.
- Sodium: Reduce your use of the salt shaker. Janice says sodium is found in most prepackaged foods and is very addictive. She recommends keeping your daily intake at 2300 milligrams.
- White flour: Janice says white flour has been stripped of important nutrients and is full of empty calories.
- Soda: Eliminate soda from your diet, Janice says.
Here is what Janice says should
be in your kitchen:
- Whole grains: Bread and pasta made with whole grains are full of nutrients. Janice says you should transition all your white flour foods to whole grain products.
- Fruits and vegetables: Fruits and vegetables are your friends! "One way you can fill up your stomach with fewer calories is to eat a lot of vegetables," Janice says. "Take a look at your plate, and every meal, half of the plate should be vegetables."
- Olive oil, canola oil, nuts and avocados: These are good fats that Janice says you should incorporate into daily meals.
- Protein: Janice says any kind of poultry without skin is a good choice of protein. Fish, soy and lean cuts of beef are good choices, too.
- Vegetarian foods: A few times a week, Janice says you should eat a vegetarian meal, incorporating foods like tofu and hummus into your diet.
- A daily 150-calorie snack of your choice: "It lets off steam and you don't feel like you are under this diet [and] that you will never have any fun the rest of your life," Janice says.