Each year fad diets tell us what to eat to lose weight: low carbs (carbohydrates), low fat, vegetarian, grapefruit--the list is endless. Most health experts agree that loosing weight is ultimately a calories game. When you consume more calories than your body can use, the additional calories are stored away as a reserve (fat). Unfortunately, many of us never get around to using that reserve, and it continues to build up around the waistline. The amount of calories your body needs each day will depend on your weight, age and physical or medical conditions.

Fulfillment

When choosing food for weight loss, look for calories that give you more bang for the buck or more fulfillment and nutrients for the least amount of calories. Two scrambled eggs, prepared without butter or oil, will have about the same calories as a bowl of sugar free cereal and a half of a glass of non-fat milk. Yet, the eggs will normally satisfy your hunger longer than the bowl of cereal. Some people may limit eggs, due to cholesterol concerns, yet they should continue to seek out foods that satisfy hunger for the least amount of calories.

Triggers

Trigger foods should be avoided and replaced. A trigger food is something that enhances your appetite instead of satisfying hunger. For example, if you love chocolate then eat dark chocolate to lose weight, and also avoid milk chocolate. Choose dark chocolate with at least 65 percent cocoa. A small piece of dark chocolate, eaten slowly, can satisfy your chocolate cravings and it has nutritional value. Milk chocolate, or chocolate embellished with caramel and other sweeteners, will not satisfy a chocolate craving and it will trip the eat switch, sending you back for more. While it is possible for you to overeat dark chocolate (causing a weight gain) it is easier for a person to manage your chocolate consumption if choosing dark over milk chocolate.

Whole Foods and Empty Calories

Eat whole, unprocessed foods. Whole foods take longer for a body to process, thus they satisfy hunger for a longer period. Choose a whole apple over apple juice, old fashioned oatmeal over instant or brown rice over white rice. Eliminate empty calories, and choose foods that satisfy hunger and provide nutrients. Don't waste your surplus calories on junk food that will normally trigger you to eat more, use them on food that will also provide some nutritional value. For example, a small cup of non-fat chocolate pudding can have as little as 60 calories. A chocolate candy bar will typically have more than four times that amount. A smart dieter will reach for the pudding cup instead of the candy bar as a treat.

Source:

US Dept. Health & Human Services: Chocolate for Your Valentine a Healthy Idea

CDC: Healthy Weight - It's not a Diet, It's a Lifestyle!

University of Cincinnati: Diet and Nutrition