5.Fats and oils for cook, salt and spices
For cooking I recommend saturated fats like butter or coconut oil. Saturated fats have a much higher flash point than unsaturated fats, so it is unlikely to be affected by high temperatures. Olive oil is excellent, but it is a better idea to put it in salads rather than frying it. Then, usse spices in the kitchen to make food more interesting, put iodized salt in food and stay as far away as you can from processed foods that contain a lot of salt.
I am sure that many people just give up fast food, soft drinks and sweets to lose weight, but to be healthy you should do more: look for better food, read labels, eat simple, and do not forget about sport.