#15. Salads with High-fat Salad Dressings
High-fat salad dressing is enough to ruin your entire meal. The common ingredients in a green salad – lettuce and tomatoes – have almost no calories. Therefore, the salad dressing determines the majority of the caloric content of the salad. Because most salad dressings are high in fat, they make the entire salad into a Bad Calorie choice.
High-fat salad dressings pose an additional problem – and opportunity. Since they are usually eaten at the beginning of a meal, the fats in salads will affect how you digest the carbohydrates contained in the main courses. If your salad is high in saturated fats, then it is likely to increase the formation of fat. If it is high in unsaturated fats, then it will decrease the fat-forming ability of the rest of the meal. Thus, an olive-oil dressing may actually reduce the fat-forming capacity of the food that follows.
Remember that the total fat content of your entire meal must be less than 30 per cent. Therefore, if you start with a fatty salad dressing, then the rest of the meal must be correspondingly low in fat.
Many dieters eat lunches that consist only of salads because salads are low in calories. This is a prime example of how calorie counting can lead you to choose the wrong foods.
#14. Wheat Bread
Common wheat bread is one of the worst Bad Calories. French bread can have twice the fat-forming capacity of sugar. Yet, what is immediately brought to the table when we dine out?
A basket of bread. And what do we do? We eat it. By the time our meal arrives, the bread has already raised our blood sugar and insulin, diverting all other food, even Good Calories, into the synthesis of fat. Our appetite also increases. Eliminating bread before meals seems to be one of the easiest paths to quick weight loss.
It does not matter whether it is white-wheat or dark-wheat bread. It is the refining process that makes wheat so fattening. Even whole-wheat flour and health-food wheat breads are Bad Calories if they are finely ground or do not contain the majority of their weight in whole kernels.
If a bread dissolves in your mouth, then it is certainly a Bad Calorie. Oat bread and most barley breads should also be avoided.
One more caution; many bakeries proclaim that their goods are diet products solely because the items are low in fat. Don’t be fooled; these baked goods are not acceptable on the Good Calorie Diet. Lowering their fat content does not lower the potential of these products to raise blood sugar; in fact, it can raise their glycaemic index.
#13. White Potatoes
White potatoes have one-third more fat-forming capacity than sugar. Dieters sabotage themselves whenever they eat white potatoes without combining them with Good
It is suggested to have a white potato by adding a little olive oil to reduce the glycaemic index. But be careful to do so only when the rest of the meal is low in fat. You do not want to make a high-fat meal even higher in fat.
White potatoes make even more fat when they are processed into instant mashed potatoes. You may think you are avoiding instant potatoes because a product is not labelled as such. However, many restaurants use instant potatoes, and several fast-food chains manufacture their chips from instant potatoes.
And, of course, white potatoes are usually served as a side dish with animal protein, such as meat, fish and poultry. That combination increases the formation of fat and suppresses appetite controls.
Yams and sweet potatoes are Good Calorie alternatives to potatoes, with two-thirds less the fat-forming capacity of white potatoes.