What (Not) to Eat for Weight Loss and Key Principles to Stay on Track

How to Achieve Effective and Sustainable Weight Loss?

Losing weight is undoubtedly a challenging goal, and it is essential to understand that achieving your desired weight or body composition does not happen overnight. However, if you expected this article to contain a long list of forbidden foods, let me reassure you—sustainable weight loss doesn’t work that way.

Before starting a weight loss journey, it’s crucial to understand its principles. Losing weight is not about eliminating bread, side dishes, or meat, nor does it mean that pizza and burgers must become an unattainable luxury forever.

Rule 1: Caloric Deficit

Weight loss operates on a simple principle—caloric deficit. This means that your energy intake should be 15–20% lower than your energy expenditure. It’s not just about how much you eat but also about how much energy you burn through training, walking, or even household chores.

If you want to calculate and set your ideal caloric deficit, check out our guide: "Caloric Deficit: How to Calculate and Set It Properly."

Rule 2: Balanced Diet Based on Quality Foods

Can you lose weight while eating fast food? Technically, yes. But…

While a caloric deficit is the key factor in weight loss, the quality of your diet should not be neglected. The amount of energy in one large fast-food meal (a double burger, fries, and a liter of soda) could instead provide you with three balanced meals that will keep you fuller longer and supply essential nutrients.

Think of food not just in terms of calories, but also nutritional value—consider how processed it is, what essential nutrients it contains, and how well it satisfies your hunger.

For more details, check out our guide on "Low-Calorie Foods That Keep You Full and Support Weight Loss."

Rule 3: Sustainability is About Finding Balance

As mentioned earlier, you don’t have to give up your favorite foods forever. Eating pizza, fries, or cake won’t automatically cause weight gain or ruin your progress.

You can also make healthier, homemade versions of your favorite meals. For example, a homemade pizza can be a low-calorie, well-balanced dinner if you replace part of the flour with zucchini or cauliflower, add psyllium for fiber, and top it with lean ham, mozzarella, or cottage cheese instead of fatty sausage or blue cheese.

Even traditional pizza is okay occasionally. Refeed days or cheat meals (once every 2–4 weeks) can actually boost metabolism and prevent long-term metabolic slowdown. However, moderation is key—eating six pizzas in a day won’t help.

Learn more about "Refeed Days: How Eating More Can Help You Lose Weight Faster."

Rule 4: If You Can’t Stick to It Long-Term, It Won’t Work

Some companies promote weight loss "shake" diets, often combined with low-carb or keto plans. While low-carb and keto diets can work, they’re not suitable for everyone. The key is to choose a diet that you can maintain long-term.

For example, if you love bread and pasta, a keto diet might not be the best option for you. Instead, focus on a balanced approach that fits your lifestyle.

Meal replacement shakes, on the other hand, are not a sustainable solution. Can you imagine drinking only shakes for months or years? Most people can’t, and as soon as they return to normal eating habits, they regain the weight (yo-yo effect).

Learn more about "The Pros and Cons of Keto: What You Need to Know."

Which Foods Should You Eat More Often When Losing Weight?

You don’t have to eliminate any specific food when losing weight. However, some foods are better choices for daily consumption, while others should be eaten less frequently.

1. Fruits and Vegetables

Fruits and vegetables are essential sources of fiber, vitamins, minerals, and antioxidants. They are also low in calories and high in water, which helps keep you hydrated and full.

The recommended daily intake is at least 200g of fruit and 400g of vegetables.

Read more in our guide: "Eat the Rainbow: The Benefits of Eating a Variety of Fruits and Vegetables."

2. Fiber-Rich Foods

Fiber is found in:

• Whole grain bread and pasta

• Oats, buckwheat, bulgur, brown rice

• Legumes and unpeeled fruits/vegetables

Eating whole foods instead of processed versions (like smoothies) helps maintain fiber structure and keep you full longer.

Find out more in "Soluble vs. Insoluble Fiber: Which Is Healthier?"

3. Protein

Protein is essential for satiety and muscle preservation during weight loss. The best sources include:

• Lean meats, fish, eggs, and dairy products

• Plant-based proteins like quinoa and legumes

Vegans should combine legumes and grains to get a complete amino acid profile.

More details in "Protein: The Essential Macronutrient for Muscle Growth and Weight Loss."

4. Complex Carbohydrates

Carbohydrates are not the enemy. Choosing whole grains, brown rice, and potatoes provides long-lasting energy.

More insights in "Carbohydrates: How to Choose the Right Ones for Weight Loss."

What About Fats?

Fats contain more than twice the calories of proteins and carbs but are still essential for hormone production and vitamin absorption. Healthy sources include:

• Nuts and seeds

• Avocados

• Olive oil and fatty fish

Learn more in "Fats: Why We Need Them, How Much to Eat, and the Best Sources."

Additional Factors That Help With Weight Loss

Food choices matter, but so do other lifestyle factors:

• Meal Timing: There is no universal "perfect" number of meals per day. Choose what suits your routine.

• Mindful Eating: Avoid distractions while eating to prevent overeating.

• Exercise: Both cardio and strength training boost metabolism and mood.

• Sleep: Lack of sleep increases hunger hormones, making weight loss harder.

• Stress Management: Stress triggers cravings for unhealthy foods, so learning to manage stress is key.

  
  

Foods to Limit

While no food is strictly off-limits, some should be eaten sparingly:

1. Sugary Drinks

Soda, sweetened teas, and fruit juices provide empty calories and spike blood sugar. Switching to water can make a significant difference.

2. Processed Foods

Packaged snacks, fast food, and convenience meals are often high in sugar, salt, and unhealthy fats, leading to low satiety and overeating.

3. Alcohol

Alcohol is high in empty calories and can disrupt metabolism and appetite regulation.

More details in "Why You Should Reduce Alcohol for Weight Loss."

Key Takeaways

Weight loss doesn’t mean giving up your favorite foods forever. Instead, focus on eating more nutrient-dense foods while reducing processed and sugary items.

For best results:

• Increase intake of fiber, protein, and complex carbs

• Limit sugary drinks, processed foods, and alcohol

• Prioritize sleep, movement, and stress management

A sustainable approach is the key to long-term success.