foods, what to eat and what not

Whole wheat spikes your blood sugar so if you want to eat it, include some protein and healthy fats to slow down the digestive process. Doctors do not get much training on nutrition - they are focused on their specialty. They also can't keep up with all the new drugs they have to learn about. Stick with complex carbs - you need them!!!!

The Gym trainer told me that eating Carbs is bad well

Trainers have some of the most appalling Nutritional knowledge I wouldn't trust one to make me a sandwich.

Say no to weight loss supplements.

Do a bit of research on carbs. Processed carbs like chips, most cereals, instant potatoes, rice, bread, etc. have little to no health benefits other than satifying your body's craving for a sugar spike. Whole grain is a better option, but it is still carbs and you should track that.

When making friends on MFP who are losing at a steady state (.5 - 2 lbs a week), and those friends have their diaries open, look through them to see they type of foods they are eating. You will find that people start off pretty strict and then settle into a more natural rhythm with the foods they choose. It will tend to be the foods that satisfy them and still keep them within their calorie goal.

Oh, and you may already know this, but don't just assume that the MFP goal of 1200 is the right goal for you. Find your TDEE (total daily energy expediture), as well as your BMR (base metabolic rate). There are calculators here as well as online that can help you set the right calorie goal for you. I downloaded the MyFitness Calculator on my phone and it has a breakdown of all your information along with a more accurate calorie goal. Then you can change your goals on this site to match the ones that were calculated. It will help enormously.

Odd. Carbs are energy and impact my performance negatively if I don't have them. There are no good or bad foods. Your concern should be balance, not eliminating things. I take an 80/20 approach to food. 80% of my calories generally come from nutrient dense foods, while 20% are my flexible not so nutrient dense. This method has been sustainable for me from losing weight into working my calories to maintain.

I don't know why, but it makes me extremely angry that your gym trainer told you that carbs are bad and that you need to take weight loss supplements. Don't listen to this idiot... at least for nutritional advice. I'm sure he knows what he's doing as far as exercise goes, but he's a personal trainer at a gym, not a nutritionist.

I suggest doing some research of your own. A doctor is obviously better to listen to for nutrition advice than a trainer, but he's still not a learned nutritionist. You might even be able to ask your doctor for a referral to a nutritionist. Trust me, you want to do this the right way. This is my second try at losing a large amount of weight. I was successful the first time, but I ate all that "healthy" junk that companies are now manufacturing (light chips, light yogurt, etc...) and although I was losing weight, I was very unhealthy. I would get dizzy spells, and would even occasionally faint. If you look at the ingredients on these items, they are full of chemicals and artificial additives that aren't any good for you either. A proper diet includes plenty of whole grains, fruits and vegetables, protein, healthy oils, and healthy fats. These foods will keep you feeling full and satisfied, as well as reduce your cravings for those other bad foods. That being said, I'm sure there are people out there who will disagree with me, and that's fine. Different tactics work for different people. I'm not claiming to be an expert, but I have learned a lot about nutrition over the years from asking questions and doing research. By doing it this way you'll also notice a more steady level of energy throughout the day. I very much doubt that anyone will disagree with me on that point. Also, make sure you're eating enough each day. I made that mistake as well, thinking that I would lose more weight more quickly by staying way under my daily calorie allowance, but that is when you start losing muscle mass in addition to fat, and it's not healthy to force your body to function on too little. You may lose weight a little more quickly, but it will take its toll over time. You can still have the things you crave, but eat them very much in moderation. Like I said, the less you eat them the less you will crave them.

Exercise is very important too, but you seem to be doing very well in that department.

Hope this helps!

Food should not be labelled as 'good' or 'bad'. Hit your macros and aim for a balanced diet which includes a variety of foods you enjoy.

Sounds like your trainer is working on commission for selling supplements, be very wary.

If you don't like a bread less sandwich.

"Good" foods: The stuff you like, in moderation if need be.

"Bad" foods: Stuff that you don't like, is covered in mold, or you are allergic to.

Get the idea of "good" and "bad" out of your head. Carbs are not evil. Chips are not evil. Soda is not evil. White bread/rice is not evil. No ONE food or food group is going to keep you from losing weight (minus those with medical conditions that require changes to their diets).

Poor carbs... they are the fats of this generation.

cutting out real food to take supplements??? FAIL

If you want pasta eat it. the problem with pasta isn't the pasta itself, it's the ginormous serving we stuff into our faces I mean seriously.. who eat 1/2 cup pasta?? That's like 1 noodle right??

I do take pasta and mix it into salad/meat/vegetables, which seems to help me keep the portions under control.