A two-word answer would be “eat healthy”.
As a dietitian, let me tell you that all non-junk food is good for your health.
Even butter, oil and cheese are okay. By junk food, I mean predominantly deep fried stuff and food that has little or no nutrition in comparison to the amount of calories contained. So for example, a bottle of a fizzy drink such as Coke or Pepsi or Beer would also be classified as junk because they hardly contain any nutrition but have hundreds of calories.
Let me explain why the so called “junk-food” is bad for our bodies and health.
When we consume food, our body expects nutrition and energy (calories). Both should be present in food. If one of two is absent, our body gets confused and does not know what to do with the food we have eaten. In the confusion, the calories derived are directly converted into fat and stored.
Similarly, when we eat zero calorie products (such as sweeteners), again our body gets confused and the stomach signals that it is still hungry (because it received no energy). Therefore avoid junk food and zero calorie foods.
To lose weight, start eating healthy foods.
Healthy foods equivalent to 2,000 calories per day is a good start. 2,000 calories is the quantum of energy our body needs daily to sustain itself. If you eat less than 2,000 calories of food per day, your body will break down accumulated fat and convert it into energy to make up for the deficit and you end up losing weight. However, be warned that the maximum deficit should be no more than 300 calories per day. If the amount of food you eat is less than 1,700 calories per day, your body will metabolize proteins (muscle) instead of fat to make up the deficit. Although you would still lose weight, you would lose the wrong type of weight i.e. muscle instead of fat.
Professionally, I would recommend that you eat 2,000 calories worth of food per day and then walk 4 to 5 miles per day. This will utilize roughly 300 calories of energy and to make up the deficit, your body will utilize stored fat and you will lose weight.
You might be surprised but even
oil, butter, cheese and sweets when consumed in small quantities are good for your body.
Fats can be good – a balanced meal means everything must be included. The answer to your question “What to eat to lose weight?” therefore is, eat any non-junk and non-zero calorie food and eat in moderation. Do not exceed 2,000 calories per day and also exercise by walking 4 or 5 miles per day so you utilize 300 calories of energy per day. Every day you will be utilizing 300 calories worth of fat and you will become leaner and lighter.