What qualifies as “fat loss foods”?
Well, here’s what they aren’t.
Fat Loss Foods Are Not…
There are no biohacking foods that magically “trick” your body into losing weight. If only!
And no specific food ignites your metabolism to incinerate thousands of extra calories. Although one popuar supplement does this to a small degree (more on this in #7).
Finally, fat loss foods aren’t low-carb. Not always.
Sure, low-carb diets work well for some folks. But the “carbs are bad” model of weight gain, known as the carbohydrate-insulin model of obesity, is incongruent with current research.
3 Key Characteristics
These 3 factors determine whether a food is a wise choice for fat loss:
1) Nutrition: Is it nutrient-dense?
Nutrient-dense foods are ideal for fat loss. Since fat loss requires reduced calorie intake, the odds of running into a nutrient deficiency tick up during weight loss. And protein is the most important nutrient for fat loss. By far.
2) Satiety: Is it satisfying?
Constant, gnawing hunger and food cravings aren’t compatible with sustainable fat loss. So filling foods rank high on the Top 10 list.
3) Palatability: Is it delicious?
Eating bland foods is an underrated strategy to reduce calorie intake and lose fat. The best fat loss foods aren’t disgusting, but they also don’t encourage diet-wrecking binges.
In other words, pizza and ice cream didn’t make the list.
The Top 10
Without further ado, here are my Top 10 fat loss foods to make weight loss easier:
10. Sweet Potatoes
Let the carbs rain down! Sweet potatoes are an excellent source of complex carbohydrates, best enjoyed 1-4 hours before exercise.
But use caution with sweet potato desserts, as they often contain tons of sugar and butter (and calories).
9. Tuna
I don’t eat it for the taste. Tuna is a superb (and sorta smelly) low-fat protein source.
And the taste really puts a damper on your appetite. Call it “GLP-1 in a can.”
8. Green Veggies
To be honest, I don’t care for vegetables. But green veggies like asparagus, lettuce, peas and broccoli are ultra nutritious, and low calorie. And they aren’t so bad with the right seasoning.
7. Diet Soda
Surprised to see this one?
For those of you who aren’t don’t follow artificial sweetener news (and have a life), The World Health Organization controversially classified aspartame as “possibly carcinogenic” (in the same category as aloe vera, mobile phones and carpentry).
To which the Food & Drug Administration (FDA) replied, “Oh no you don’t,” and publicly disputed the classification.
Regardless, both organizations agree that drinking less than ~1 gallon of diet soda per day is safe.
Nerdy controversy aside, diet soda confers several weight loss benefits.
First, substituting diet soda for regular soda has massive benefits for calorie balance and subsequent weight loss.
Many athletes (myself included) drink diet soda to reduce appetite during fat loss phases – and to curb cravings.
Finally, caffeine suppresses appetite and increases metabolism a bit by elevating non-exercise calorie burn (known as NEAT).
6. Oatmeal
Oatmeal is nutritious, heart-healthy and full of complex carbohydrates to fuel your brain and muscles for optimal performance.
Many athletes choose oatmeal as their favorite pre-game or pre-workout carb source.
5. Turkey
Ground turkey is the most versatile protein in my arsenal.
It’s a staple in my balanced lunches, combined with rice and salsa (with a can of tuna on the side). And teriyaki turkey is a winning dinner recipe.
4. Baked Potatoes
In a classic food satiety study, baked/boiled potatoes beat out 37 other foods as the most filling!
However, loading a baked potato with sour cream, cheese and bacon makes it far less effective as a fat loss food.
3. Eggs
Eggs are full of protein, healthy fats and choline, a micronutrient which supports cognitive health. Eggs are quite satiating, providing a lot of “bang” for the calorie “buck.”
Eating 5 large eggs adds up to just 350 calories, the same calorie content as an order of medium fries at McDonald’s.
2. Greek Yogurt
Plain or flavored, Greek yogurt is an excellent source of protein, calcium and vitamin B12.
It’s satiating and versatile – my favorite mix-ins are strawberries and blueberries.
1. Chicken
Chicken is the best fat loss food because it’s packed with protein, quite satiating and moderately palatable.
Try it grilled, broiled, boiled or slow cooked. (Fried chicken is definitely not a fat loss food.)
Your Top 10?
My list isn’t for everyone, especially for individuals who like low-carb diets.
So, what foods make your Top 10 list?
Drop a comment and let me know!
Further Reading
Sleep affects everything – focus, energy, mood, food cravings, hormones, pain, injury risk, longevity, and more.
One fascinating study examined how sleep affects fat loss.
Study subjects ate the same diet. The only difference: one group slept 5.5 hours per night. The other slept 8.5 hours.
And the results were stunning 🤯
Read about it here:
Sleep for Weight Loss: The Emerging Connection
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