One of the best ways to help your body lose weight is by reducing the amount of empty calories you consume. And what are empty calories? Empty calories are those derived from food containing no nutrients, turning into fat the body will burn only as a last resort, thus making them extremely hard to get rid of.
Empty calories are found in solid (at room temperature, like butter) fats and added sugars; dessert, soda and candy typically contain these. However, there are also healthy products that contain them, milk being a good example. A cup of milk, for instance, contains around 150 calories, of which 60 are empty. Skim milk, on the other hand, contains the same amounts of calcium and other nutrients, but none of the empty calories.
Empty calories, as you can see, shouldn’t play an important part in your diet, regardless of your weight; in fact, less than 15 percent of your total caloric intake should be made up of these. The key is to cut back on food that contains solid fats or added sugars. To find out how, take a look at these smart tips:
–Start out by eating fresh, natural food, as opposed to processed products.
–Drink water or other ‘diet’ drinks, like 100 percent fruit juice (without added sugar), instead of soda or energy drinks. Be sure to read the label beforehand to stay on the safe side.
–Pick fresh fruit, skim milk, low-fat cheese, or wholegrain crackers for dessert or as a snack, not cake, cookies, pies or ice cream.
-Steer clear of meat cuts with visible fat, as well as sausage, hamburgers and other processed meats.
–Eat chicken, turkey and duck with skin removed.
–Be careful when choosing cereal for breakfast, many contain added sugars to make them more enticing.
–Syrup, jelly, jam and preserves should all belong in the so-called diet variety. Keep an eye on the dressing, most kinds contain fat and sugars, turning them into calorie-rich foods.
–Buy fruit canned with water or juice, not syrup.
By limiting your consumption of foods with added sugars and solid fats, you’ll be able to cut down on calories without losing any nutritional value. More to the point, curbing these types of foods will make it easier for your body to obtain the nutrients (vitamins, protein, iron…) it needs, and not go over your daily calorie limit.
