BEST FOODS FOR FAT LOSS

If you’re trying to lose weight and fat, it would be in your best interest to strive to select and eat foods that are lower in calories and higher in volume. This is yet another underrated aspect of fat and weight loss nutrition that somehow eludes mainstream media. Examples include vegetables, fibrous fruits, lean protein, and healthy whole grains, and minimal healthy fats. By eating higher volume/lower calorie foods, you'll feel fuller sooner and longer by stretching stomach receptors, and your odds of overeating are reduced dramatically. Just ensure you’re not adopting this technique to an extreme, and starving and neglecting other important types of nutrition (e.g. healthy fats) like so many are guilty of when it comes to proper nutrition.

FOOD DENSITY IS KEY

Density is just another way of saying to keep your food volume high as much as possible when attempting to lose weight. The stretch that is placed on stomach receptors has been shown and observed for years by successful dieters. When this happens you will receive fullness signals much sooner than if you eat something very low in food density and high in calorie density (i.e. sushi, fatty steaks, etc).

The Top Fat Loss Foods

So below is going to be a brief list of foods that you should and could eat to help your weight loss efforts, regardless of who you are. They are packed with all sorts of good nutrition and satisfy this very overlooked dieting principle. Please note that there is no such thing as a "negative" calorie food. I bring this up because it's garbage advice that I've seen advocated over the years. For one why would we want less energy when we need it to sustain human life and drive performance in any fitness related endeavor??? Secondly, the theory goes that some foods (i.e. vegetables) contain low calories and the energy regarded to process these foods via TEF causes us to burn more calories then we are consuming. Simply not true.

Category #1-Fruits

Grapefruit, apples, pears, and berries

Category #2-Vegetables

Note that all vegetables will work since they all carry solid volume and low calories by nature.

Category #3-Lean Proteins

Skinless chicken breast, lean ground turkey, lean ground beef and burgers, turkey bacon, bison, tuna, pork chops, egg whites, and New York Steak

Category #4-Healthy Fats

Halibut, Tilapia, Salmon, Avocado, and Healthy Oils

Category #5-Starches

Brown and white rice, oatmeal, cream of wheat, pitas, corn tortillas, and quality bread sources

Key Takeaways

As I mentioned above the foods in the list satisfy all your macronutrients and are proven go-to options when it comes to optimizing your food volume-to-calorie ratios. As a good rule of thumb when it comes to fruit; if it doesn't have a skin then it's probably higher in calories. Red meat should be limited not because of general health purposes, but because it is higher in calories and easy to eat a lot unless monitored carefully. And lastly, fish is a great source of fat since the aforementioned types are lower in calories and it's not natural to snack on this source of fat, unlike nuts and others which can completely sabotage your fat loss efforts in no time as a common snack food.