To lose body fat, you have to operate at a calorie deficit, meaning you need to consume fewer calories than you expend. Simply put, eat less calorie and you will lose body fat. But eating less doesn’t mean that you have starve yourself or suffer through cravings. Fortunately, there are lots foods that allow you to fill up easily and burn away your fat stores. These foods are full protein to help you keep your metabolism high, quality carbs to keep your insulin levels steady and low, sufficient fiber to increase satiety and fat burning, healthy fats to further enhance satiety and deliver other healthy nutrients, and crucial vitamins and vitamins as well.
1. Greek Yogurt
Greek yogurt has a wealth of probiotic, calcium, and almost twice the protein of regular yogurt. The calcium in yogurt speeds up your metabolism and enhances fat loss. Plain yogurt is, however, your best choice as some flavored ones tend to have high sugar content.
- 8 oz: 120 calories, 22g protein, 9g carbs, 0g fat, 0g sat fat, 0g fiber
2. 100% Whole Wheat Bread
Your body needs carbohydrates for energy but the key is to consume the ones that are the least processed and have a low glycemic index (GI) rating. Whole wheat bread is a great example – its unrefined grains release energy slowly and prevent insulin spikes from halting fat burning and ramping up fat storage. Whether used in your morning toast of pre-workout meal, whole-wheat bread is ideal in your diet plan. Its slow-digesting carbs will fuel your body, fight hunger and keep insulin levels in check.
- 2 slices: 160 calories, 10 g protein, 28 g carbs, 1g fat, 0 g sat fat, 6 g fiber
Walnuts are one of nature’s biggest rock stars – They are loaded with fat-torching alpha-linolenic acid (ALA), an omega-3 essential fatty acid responsible for burning fat. Their unsaturated fat slows digestion which helps you feel full longer. Walnuts are also packed with nutrients like fiber and protein both of which promote fat loss. Walnuts are extremely convenient. They can be frozen and stored for periods of time.
- 1 oz: 185 calories, 4g protein, 4g carbs, 18g fat, 2g sat fat, 2g fiber
4. Extra-Virgin Olive Oil
Fat shouldn’t be a large part of your diet if you want to shed body fat, but some fats play a vital role in helping you lose fat and keeping you healthy. Olive oil is pure fat. It contains mainly monounsaturated fats, the type that can help you improve cardiac health and aren’t often stored as fat. So using olive oil instead of say, butter is a surefire way to reduce your waistline.
- 1 Tbsp: 119 calories, 0g protein, 0g carbs, 14g fat, 2g sat fat, 0g fiber
This cereal-like seed contains loads of fiber and protein to keep you feeling full and enough of all the nine essential amino acids considered a complete protein. Compared to brown rice, quinoa has more fat-fighting fiber, testosterone- and immune-boosting zinc, and energizing iron but fewer carbs than brown rice. Plus, quinoa cooks twice as fast as brown rice.
- 1 cup: 222 calories, 8g protein, 39g carbs, 4g fat, 0g sat fat, 5g fiber
6. Red Bell Peppers
These sweet bell peppers help to regulate your metabolism and will increase the amount of carbs you burn when resting or exercising. Red peppers contain a thermogenic molecule called capsaicin that is shown to increase your fat-burning rate and promote weight loss. Capsaicin stimulates your body to burn calories as heat and improve your fat oxidation. Besides boosting your metabolic rate, capsaicin also reduces your calorie intake by suppressing your appetite.
- 1 cup: 46 calories, 1g protein, 9g carbs, 0g fat, 0g sat fat, 3g fiber
A protein-rich breakfast will mean that you are unlikely to need a morning snack. At 80 calories and packed with nutrients, eggs are close to perfection as you can get in a food. They are the premier source of protein and healthy fats which makes them excellent for building muscle and maintain a lean physique. In fact, research shows that subjects who consume eggs for breakfast not only eat fewer calories throughout the day but also lose significantly more body fat.
- 1 large egg: 80 calories, 6g protein, 0 g carbs, 5 g fat, 2 g sat fat, 0 g fiber
This tasty spice is great for lowering blood sugar levels. High-blood sugar levels provoke insulin release into the bloodstream, making it more likely that your body turn excess carbs into fat. Sprinkle Stir some into your coffee, tea, or yogurt to add sweetness without adding calories.
- 1 teaspoon: 6 calories, 0.1g protein, 1.9g carbs,0g fat, 0g sat fat, 1.2g fiber
This leafy green veggie contains beta-ecdysterone, a phytochemical that has anabolic properties. Spinach is also rich in immune-boosting vitamins A and K, which strengthens bones, folate, calcium, and magnesium. Four cups of spinach have only about 28 calories, which make spinach ideal to include in a fat loss diet because it is low in calories and nearly void of saturated fat and sugar. Thus substituting spinach for high-calorie foods can help keep satiated and hasten the fat loss process.
- 2 cups raw: 14 calories, 2g protein, 2g carbs, 0g fat, 0g sat fat, 2g fiber
10. Sweet Potato
This low glycemic index carb is loaded with fiber which leaves you feeling satisfied and prevents you from craving sweets. The provide longer-lasting satiety and reduces the amount of insulin released after ingestion. That adds ups to less fat storage and better muscle gains. There is also a bonus health boost: sweet potatoes are packed with potassium, beta-carotene, vitamin C, and fiber.
- 1 large sweet potato: 162 calories, 4g protein, 37g carbs, 0g fat, 0g sat fat, 6g fiber
A large contains 5g of fiber and is nearly 85% water which helps you feel full without consuming lots of calories. Apples contain a compound known as polyphenols which has been found to boost muscle strength, endurance, and fat loss, especially around the midsection. Apples are also packed with vitamin C and slow-digesting carbs which make them the perfect pre-workout slow-digesting carbs.
- 1 large apple: 95 calories, 0g protein, 25g carbs, 0g fat, 0g sat fat, 4g fiber
12. Canned Salmon
Oily fish contain healthy fat that aid fat loss, and a can of salmon is an easy way to get your fish fix. Packed with excellent protein and healthy fats, salmon is an excellent source of omega-3 fatty acids, calcium , and vitamin D. The omega-3 fatty acids not only quicken recovery but they also increase metabolic rate and enhance fat-burning by improving insulin sensitivity and reducing fat storage while ramping up fat oxidation. Use canned salmon in sandwiches and mix into salads.
- 4oz. pink salmon: 152 calories, 24g protein, 0g carbs, 4g fat, 1g sat fat, 0g fiber
13. Goji berries
These bright red berries are brimming with appetite-controlling fiber and are high in vitamin B1, the vitamin essential in converting carbs into energy and fueling your fat-torching cardio workouts.
- 5 tbsp: 112 calories, 1g protein, 24g carbs, 1.6g fat, 0g sat fat, 3g fiber
Blueberries are well-renowned as one of the greatest superfoods. Loaded with antioxidants, water, fiber, and vitamin C, blueberries can help you lower cholesterol, promote weight control and feel full longer. Blueberries also contain the high potent antioxidants anthocyanin which helps banish belly fat and catechins which activate fat-burning genes in abdominal fat cells to assist with belly fat loss.
- 1 cup: 84 calories, 1g protein, 21g carbs, 0g fat, 0g sat fat, 4g fiber
A grapefruit contains very few calories and its acidity is thought to slow digestion, helping you feel full longer. Grapefruit contains plentiful amounts of soluble fiber, which take longer to digest. This makes grapefruit an ideal food for cutting calories to lose body fat. Having half a grapefruit or a glass of grapefruit juice before a meal may help fill you up, so you eat fewer calories during the meal.
- 1 grapefruit: 106 calories, 2g protein, 26g carbs, 0g fat, 0g sat fat, 4g fiber
16. Cottage Cheese
This low-fat source protein aids the muscle building process without causing a gut overspill. It’s also a great source of calcium which can help spur fat loss, especially around your abs. Besides helping you lose body fat, cottage cheese contains a lot of casein, which is slow-digesting and provides your muscles with a steady supply of amino acids. This make cottage cheese perfect food for before bedtime. To keep fat calories low, opt for 1% milkfat.
- 1 cup: 160 calories, 28g protein, 6g carbs, 2g fat, 1g sat fat, 0g fiber
17. Kidney Beans
Beans provide a slow release of long-lasting energy that will stop you snacking. They are loaded with fat-busting fiber plus folate and protein, are virtually fat-free and contain an ideal ratio of carbohydrate to protein. Add beans to your chili, salad, and soup.
- 1 cup of black beans: 227 calories, 15g protein, 41g carbs, 1g fat, 0g sat fat, 15g fiber