Empty Calories describe foods high in calories but low in nutritional values--AKA JUNK FOOD!
OK, I'm sure we can all guess what some of the empty calorie foods are that top the list but I've decided to list them for you anyway to refresh your memory.
French fries, fried chicken, chips and all other deep-fried foods A large order of fries from a fast food chain can contain up to 570 kcal with a whopping 30 g of total fat and 8 g of trans fat! Tons of calories from fat but very low on nutrients.
Candy, pop and other sweetened packaged foods. A can of pop provides ~130 kcal as well as additives and colorings. Again lots of calories from sugar but again no nutritional value.
Beer, wine and all other alcoholic beverages A can of beer provides ~150 kcal from sugar and not much anything else. In addition, calories from alcohol tend to be stored as fat in the abdomen. YIKES!
Refined grains such as crackers, cookies, white rice and white bread Refined grains do provide some B vitamins, however that's it.
So how do you get away from the empty calorie trap?
Avoid deep-fried foods. Instead of deep-frying, use other methods of cooking. For instance, have a baked potato with skin instead of fries, or a piece of baked skinless chicken breast instead of fried chicken.
Avoid sweetened drinks and canned drinks.
Try whole grains instead of refined grains. Whole grains are packed with beneficial fiber and antioxidants. For instance, have a slice of whole-wheat bread instead of white bread. Have a bowl of whole-grain breakfast cereals or unsweetened oatmeal instead of corn flakes.
Snack on veggies! Instead of prowling for a bag of chips in the mid afternoon, snack on some crisp veggies. You'll get all of the crunch and non of the fat!
Before losing my weight I felt tired, stressed and sluggish. I had aches and pains in my lower back and neck. I lacked strength trying to carry transmissions in my career and heavy objects. I felt like I had a fat belly and could not tolerate spicy foods. 
