Have you ever seen a magazine cover or social media post sharing “Foods that help you lose weight?”
I see it all the time.
“This special soup helps you burn 14 lbs of fat in a week.”
“This secret juice cleanse recipe helps burn fat.”
"Dr. Oz reveals the secret oil that burns fat"
Some of these claims are absolutely ridiculous and should be illegal for how misleading they are.
Here’s the truth about losing body fat….
There isn't any one food, that alone makes you lose fat.
Just like there isn’t any one food that that alone, prevents you from losing fat.
The way you lose fat, is by consistently burning more calories in a given day/week than you eat.
Which is called a calorie deficit.
So technically, you can fit any collection of foods you like into your daily calorie intake....
And if you're in a deficit, you'll lose body fat.
That being said - it's in your best interest to eat nutrient - dense whole foods most of the time, to keep you full when in a deficit.
These nutritious whole foods shouldn’t be very calorie dense, but may include protein, fibers, or vitamins that can keep you full.
So, now that we've got that out of the way....
Here are 5 foods that can be great options to help you stay full in a calorie deficit to lose fat:
1. Vegetables
Most vegetables are very low calorie & often include vitamins & fiber.
So you can eat plenty of them without racking up the calories. I recommend having them at every meal.
Some of the lowest calorie vegetables per 100g that have plenty of vitamins are:
Asparagus, Broccoli, Spinach, Green Beans, Peppers, Cauliflower
2. Chicken Breast
Chicken breast is one of the leanest meats. (very minimal fat)
So it's giving you plenty of protein to stay full and is a low calorie food since there's no carbs and very little fat.
3. Egg Whites
Egg whites are just straight protein. There's no carbs or fats. So it keeps you full but is very low in total calories.
I like the liquid egg whites bc I can add it to my breakfast for extra protein & don't have to throw out a whole egg. (which I also like to eat)
4. Fish
Fish are a great protein option in a fat loss phase and most are usually relatively low calorie options.
Some of the lowest calorie Fish per 100g are:
Shrimp, Tilapia, Cod.
(And Salmon has about 208 calories per 100g which isn’t bad as well.)
5. Fruits
Fruits are generally low calorie foods, they taste great, and often include vitamins. These are great snack options in a fat loss phase. Some of the lowest calorie fruits per 100g are:
Strawberries, blueberries, Blackberries, Watermelon, Apples, Orange
There you have it….5 great food options to keep you full in a calorie deficit for your fat loss phase.
I hope this was helpful.
And if you'd like 20+ pages of super quick, great tasting recipes that are high protein, calorie friendly, and will help you get in the best shape of your life while enjoying food....
Go ahead and grab my Lean Muscle Cookbook HERE.
It's filled with easy meals for Breakfast, Lunch, Dinner, Shakes, & healthier Fast Food Options...
to help take the guesswork out of your nutrition so you can build more muscle & reduce body fat without spending hours meal prepping.
-- Jesse