Diet Dos and Don’ts


Diet is the most important aspect of weight loss. What you eat shows up all over your body. Those who tell you that you can take a magic pill and eat all the junk that you want and still lose weight are lying to you in order to sell pills, which are usually dangerous.

If you’re serious about losing weight, there are certain foods that you can eat, and certain foods that you should not eat. This does not mean that you have to eat nothing but rabbit food, but it does mean that you have to pass up on that Big Mac with fries.

This entire book could be comprised of foods that you should not eat when you are on a diet. There are many foods out there that are delicious but are not good for you as they are high in fat or sugar. I am going to concentrate on foods that you will most likely eat in order to give you some diet dos and don’ts.

Foods To Avoid

The following are foods that you should avoid when you are seeking to lose 10 pounds in 10 days, or any time you are watching your weight. In fact, these foods are good to avoid…period:

  • Fast foods
  • Fried foods
  • Products marked low fat or diet
  • Cookies
  • Candy
  • Cakes and other sweets
  • Frozen foods

Notice that this list does not include words like “carbs” or “trans fats” This is because dieting to lose weight is not a complicated plan. You do not have to cut out all of the foods that you eat or eat just protein, although you should increase your protein intake. You just have to avoid foods that are diet saboteurs.

Fast Foods

Fast foods are usually fried, greasy, high in fat, high in sugar, processed with chemicals or high in sodium. The first thing that you want to avoid when you are seeking a way to lose weight are any fast foods. That means any of them. Many of them are disguising themselves as “healthy foods.” They’re not. In order for fast food giants like McDonald’s to offer salads, they have to be able to buy the ingredients so that they can be stored and distributed all over the country. Those “diet salads” often have more calories in them than some of the sandwiches, especially if you add the dressing, which is usually high in fat and sugar.

Take your lunch. Even if you take a peanut butter sandwich from home, you are still getting less calories than you would if you ate at fast food restaurants. Actually, peanut butter, although fatty, is very good for you as it is a good source of protein. You just do not want to overdo it.

One of the first things that you need to do if you are going to lose 10 pounds in 10 days is to give up the idea of eating out. Skip the muffin that you get in the morning and the lunch that you eat at a fast food joint in the afternoon. Take your lunch for 10 days and you will see a difference in your weight.

When I wanted to take off weight in the past, the first thing I did was eliminate McDonald’s from my diet. I used to like McDonald’s, but knew that a Big Mac, an order of fries and a Coke were more calorie content than my body needed for one meal (that typical menu is 1300 calories). I was never big on calorie counting and prefer to do things simple, but I knew that the calories that I consumed for fast foods were more than those consumed from foods that I brought from home and didn’t really fill me up. Make eating fast foods the first thing that you eliminate if you are trying to lose weight.

Do not be fooled by Subway ads that say you can lose weight by eating their foods. They consist of processed meats and cheeses that are not good for you, either. In order for fast foods to be mass produced as they are, they have to be treated with chemicals. If you want a vegetable sandwich, make it at home and bring it to work.

Fried Foods

Fried foods are delicious. Even bugs would taste good if they were deep fried. But foods that are deep fried are high in fat, usually unsaturated fat. While many restaurants are getting rid of trans fats in their foods, due to demands by the FDA and other legal authorities, fried foods are high in fat and are not good for any diet. They are also high in calories. Eat foods that are broiled or barbequed if you want to lose weight and stay away from anything fried.

Many people eat fried foods because they are inexpensive and filling. But fried foods are one of the main reasons why people put on weight in the first place. They do not offer you the nutritional value that you need for your body and what little value they do have is diminished by the fact that they are fried. When you cook, use a George Foreman Grill to make meats and even grill vegetables. If you have to use any oils so foods will not stick, use Extra Virgin Olive Oil.

Products Marked Low Fat Or Diet

So many people think that they can eat so-called “diet” foods when they are on a diet. The stores are filled with these foods that are usually loaded with chemicals and often are no better for you than the regular foods. For example, Cheezits – one of my all-time favorite snacks. There is a low-fat variety of Cheezits that I actually prefer over the regular Cheezits. However, if you look at the fat and calorie content, you will see that there is not much difference.

Snackwells are the same. These are low fat cookies and cakes. What people do not realize is that they usually end up eating more of these foods because they feel that they are “diet” foods. Foods that are sweet and marked for being a diet food contain a sugar substitute (one of the many latest to come around) that is worse for you than actual sugar.

People tend to overindulge in the low fat or diet snacks and foods that are out there, thinking that they are getting away with something. While you can replace your regular foods with low fat, you have to be aware of the chemicals that the foods may contain as well as the fact that they are not that much lower in calories. If you have a hankering for Cheezits, have only a small portion of the low fat type, but do not feel that because they are low fat, you can eat the entire box.

You are better off having real foods in your home than those that are marked low fat or diet as you will not be tempted to over indulge in eating that will sabotage your diet.

Cookies, Candy, Cakes and Other Sweets

Stay away from sugar if you want to lose 10 pounds in 10 days. Sugar is one of the main reasons why people gain weight. Many people have a sweet tooth and cannot help but indulge in these foods. Sugar is processed through the system very quickly. It is hard on the digestive organs and causes them to work extra hard to process the foods for elimination. Sugar stays in the blood stream and turns to fat. While it can be difficult for anyone with a sweet tooth to give up sweets, it is essential that you do this if you want to lose weight.

Sweets do not offer you any nutritional value whatsoever. They do nothing to help your body and are considered empty calories. You are eating them for nothing and they are showing up as fat on your body. Some diets tell you to avoid all foods that contain simple carbohydrates, such as bread. But while breads have nutritional value and are at least filling, sweets offer you nothing. Nothing but calories that will pile up on your body.

Frozen Foods

Lean Cuisine? Do not bother. Stay away from all frozen foods. They are loaded with sodium. They have to be loaded with sodium in order to keep. Sodium will also make you retain water and will hamper your ability to lose weight. If you think that those diet foods that you see in the frozen food aisle are your answer when it comes to losing weight, think again. Not only do they have excessively small portions, but the sodium content negates the low calories in these meals.

By cooking at home and eating real foods, you can end up not only losing the weight that you want to lose, but also eating healthier Avoid fast foods, fried foods, sweets, diet foods and frozen foods if you want to lose weight.

Foods To Eat

When you are looking for foods to eat on your diet, look towards natural foods. Also be careful how you cook them. You should also increase your protein intake so that your body will burn more calories.

One important meal that you do not want to miss is breakfast. You should eat protein for breakfast when you want to lose weight fast as this will boost your metabolism and cause you to start burning fat early in the day. Foods to eat for breakfast should be high in protein, but not contain sugar. Stay away from so-called protein bars.

Hard boiled eggs, broiled meats and whole grains are a good choice for breakfast. A soft boiled or poached egg is also a good choice when it comes to early morning food because eggs are a good source of protein. Eggs have a bad rap as being high in cholesterol, although this is not true. Egg whites are a good source of protein and as long a they are not fried, they make a good breakfast choice.

Salads are good for lunch. You can try a low fat dressing, although you can easily make your own salad dressing. Use Extra Virgin Olive Oil and Balsamic Vinegar and add herbs like Oregano and Basil to the dressing and it will be low in fat and will not contain preservatives. Grilled vegetables are also a good choice for lunch meals.

You want to add protein to your diet, but not a lot of fat. Chicken breast is a good source of protein and if you broil it, you will be getting the benefits of the protein without the fat. Fish is also an excellent source of protein as is red meat. A hamburger without a bun, for example, that has been barbequed, will give you protein that you need for the day.

If you have a sweet tooth, eat fruit. While fruits have sugar, unlike sweets they do supply your body with the nutrients that you need. Vegetables are also essential to a healthy diet. You can eat vegetables like celery and carrots all day long – they have minimal calories and you actually expend more calories to chew these vegetables than they contain.

In most cases, the foods to eat when you are trying to lose weight are common sense. If you know which foods to stay away from, you should know which foods to eat. Cooking the foods is very important. You should cook at home instead of eating out and watch the oils and seasonings that you use. Simple substitutions, like hamburger that you make at home or chicken breast, for lunch instead of a fast food sandwich, can make a tremendous impact when it comes to weight loss. Substituting fruit instead of eating cakes will also make a difference.

Eat three meals a day and do not eat in the evening. You can snack between meals on raw vegetables. You will find that by following this diet plan, you not only lose weight successfully, but also feel better as well.

One thing that you have to remember is to eat only until you are not hungry any longer. Instead of stuffing yourself until you cannot eat any more, eat until you no longer have a hungry feeling. When you do have a feeling of hunger, eat something that is not one of the foods to avoid and then wait 20 minutes before you snack again. Often, it takes some time for the signal that we are no longer hungry to travel to the brain. You do not need to starve yourself to lose weight. You can do so and even be healthier at the same time if you follow this type of diet.