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The formula for weight control is very simple to understand:  A dietary approach high in proteins and vegetables while minimizing carbohydrate, fruit fat and alcohol ingestion.  Although easy to understand, it is not at all easy to follow long term.  The reason?  We tend to crave the foods and drinks that are high sugar/high caloric/high fat.  On multiple occasions our patients tell us that “protein and vegetables are boring”.

So, often we will turn to condiments to “spice up” the foods we eat.  Some of these condiments can be derailing to our weight loss efforts but others can be used quite freely.  Here are a list of condiments that would be considered pretty compatible with effective weight control:

  • Pesto
  • Sausa
  • Mustard
  • Ketchup
  • Kimchi
  • Sauerkraut
  • Hummus
  • Lemon juice
  • Balsamic vinegar
  • Red hot sauce
  • Extra virgin olive oil

On the other hand, here are some condiments that are “not so compatible” with weight loss plans:

  • Ranch dressing
  • Teriyaki sauce
  • Fat free salad dressing (watch the carb content!)
  • Barbeque sauce
  • Queso

A small amount of condiments will not “mess up” a week of solid weight control efforts.  However, try to make use of the “good” condiments and stay away as best as possible from the ones that derail weight control efforts.