Food for Fat Loss

I don’t know about you, but for so many years, I had such a warped relationship with food.  Not that I thought it was the enemy, because often it was my BFF, but I didn’t quite appreciate it as I do now, in realizing how it can work in my favor – weight/fat loss, lean body mass, strength, endurance, stamina, etc. – until I was put to the test with P90X.  

For anyone getting started on a fat loss program, this is one of the most crucial areas we have to consider.  You’ve heard me nag and nag, and nag some more, on Facebook, about how nutrition is 80% of any results, right?  So if you are like I was, 6 years ago, in a state of panic, slight depression and just overall confusion over weight loss, or lack there of, LISTEN UP!  

One of the very first things that you need to be checking out is the “diet” (that’s such a yucky word to me, but we’ll use it for all intensive purposes) that you’re using on an everyday basis. 


Let’s be real, if you’re not putting the right foods into your body, you’re never going to see the results you’re after, and perhaps for a few reasons:

  • you simply won’t be creating the calorie deficit that is required for fat loss to occur. 
  • you are eating all the WRONG types of calories (read this as: low-fat, non-fat, sugar free, etc., basically EMPTY calories)
  • you don’t eat enough
  • All of the above


When assessing which foods will be best for overall fat loss, let’s talk about three things. 


1: how much protein does the food have? Protein is absolutely essential to ensure that you maintain your lean muscle mass. 


2: you’ll also want to take note of the satiety value. How full will you feel after eating it? On a reduced calorie diet, hunger is not something you’ll likely want to be dealing with, so seeking out foods that cause you to feel full will be essential. 


3: also consider its calorie content. Since fat loss eating is all about a reduced calorie intake, lower calorie foods will be ideal. BUT, and that comes with a HUGE butt (<<< did I say that??), I want you to think about the real foods, not the fake man-made processed junk that lacks any nutritional value, just to keep the calories low. 


So what are some top foods for fat loss that you should be eating? 


Lean Proteins 

Lean proteins should form the bulk of your diet as this will ensure that you sustain lean muscle mass and keep your hunger low at all times. 


The best sources to be feasting on include:

  • chicken breast
  • turkey breast
  • lean red meat
  • eggs/egg whites
  • FULL FAT dairy products
  • whey or Vegan protein powder
  • fish and seafood

If you can stick to these, you’ll be putting your best food forward. 


Next up, you’ll also want to add as many vegetables as you can into the mix. Vegetables are going to help to provide a higher amount of dietary fiber that you need to stay full between meals and are incredibly low in calories as well. 


In addition to that, they contain so many vital nutrients that you simply cannot cut them out. If you want to maximize your health, get your vegetables in (yes, listen to your Mom!). 

Healthy Fats 

So many people cringe when they hear the word FAT, that they tend to shy away from the good fats.  Healthy fats are the food to eat to further help to reduce your hunger levels and to make sure your hormones stay regulated. Not only that, but healthy fats will slow down the speed of digestion in the body, so will be a great addition to your meals in moderation. 


Just do keep in mind they contain 9 calories per gram, so they will add up quickly. 


Stick to monounsaturated fats and essential fatty acids for optimal results. Examples of these include: 

  • nuts (raw!!)
  • seeds (flax, hemp, chia, etc)
  • oils (coconut, extra virigin, walnut, etc)
  • avocado
  • fatty fish


Finally, fruits provide an excellent source of carbohyrdates, although they do provide ample sugars too.  While being mindful of your fruit in-take (don’t want it to be the enemy by any stretch), know that fruits are also rich in antioxidants so should be a good part of any healthy diet plan. Again, while they do contain some sugars, its natural fruit sugars so they will be balanced out by the fiber level in the fruit as well. I would certainly recommend sticking to lower-glycemic fruits, if you are going to stock up here. 


As we know, grains can be an excellent source of carbhyrdates, fiber and other muscle building properties, but it also comes as a controversial topic. Many athletes, CrossFitt’ers in particular, tend to follow the Zone Diet or Paleo. Where I agree with some of the methodogy behind both eating plans, I think YOU, as the “eater”, must do your research on whether you feel grains are going to inhibit or enable your goals.  For me personally, I take grains in moderation.  I love them, but also know, too many of them, don’t love me and set me back from my goals.  Plus, grains, when consumed too often, can often lead down a path of other triggers – namely sugar.  Examples of grains I consume: 

  • organic steel cut oats
  • Dave’s Killer Bread: Light or Spelt
  • Sprouted Grain Tortillas
  • Quinoa (good source of protein too)
  • Buckwheat
  • Bulgar Wheat
  • Gluten Free Oat Bran

So there you have the top fat loss foods that you should be eating. How does your current diet stack up? 


Do me a favor and head over to my Facebook page and share with me what your current diet consists of.  If I can help, you know I got your back!


Your partner in health & fitness,



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