Winning race teams follow two rules: use the best fuel available and stay on the track. High performance fuels are a blend of ingredients designed to burn efficiently, offer top power and to leave little waste. Foods for high performance weight loss should meet the same criteria. Foods rich in vitamins and minerals, loaded with protein, moderate in complex carbs, and low in fat, give the best energy output for your performance with the least waste or un-used calories. Exhaust and fumes which result from poor quality fuels are dumped out the tail pipe. Excess or un-used calories get dumped into your "waist" storage as body fat.

A race course is riddled with danger - blind curves, rough bumps, potholes. Navigating a diet plan is just as hazardous. You must continually dodge high-fat, high-calorie, low-nutrient temptations that block your progress and slow your run to the finish line. Example: That 10 oz. Fruit 'N Yogurt Parfait at McDonalds may look yummy and seem reasonable with 280 calories with only 36 calories from fat, but it has a whopping 40 grams of sugar!

Top speed weight loss depends on your ability to recognize pitfalls and dogde them. You can make a quick stop at a fast food restaurant and stay on your diet. Just drive around the high calorie choices toward top-fuel foods which are lower in calories and higher in vitamins and minerals.

Some fast food restaurants post nutrition analysis charts on the wall; Subway even puts some basic information on napkins. Below is a sampling of some of the healthier available fast food; just remember that most of these have high sodium contents. And by the way, many of these restaurants now include a nutitional section on their websites where you can get information on a complete meal.

Planning ahead can save calories and time.
Carry your lunch with you. It takes less than 10 minutes to prepare a lunch - compared to 15-20 to get to and through the lines at a fast food stop. Use the time you save for a quick walk around the block to burn off calories, or get an errand done.

You can also whittle down the calories when you brown bag. An assortment of reduced fat, low fat, fat-free and low sodium ingredients are now commonly available at grocery stores. You can package lettuce, tomatoes and other condiments seperately and add them when it's time to eat, to avoid soggy sandwiches.

For quick dinners, make a fast stop for a roasted chicken on the way home.
Leave the creamed or fried potatoes, butter vegetables, and sticky breads behind. Add your own steamed vegetables, microwaved potato, and hard rolls. Again, you will save money and calories.

To win at weight loss competition, you have to use the best fuels. Fruits and vegetables are rich in vitamins, minerals, fiber and water. Because they contain no fat, they are low in calories. When in a hurry, stop by the local salad bar, or green grocer for a ready made salad or 2-3 pieces of fresh, juicy fruit.

To keep on track, plan ahead. Carry a lunch from home and keep fresh fruit on your desk for snacking. You will loose weight in record speed.