Fat Loss Food List

April 24, 2008 · Print This Article

If you’re trying to lose body fat, you probably know you can’t do it by eating junk all the time. You’ve gotta eat the right food, at the right time, in the right amount.

Here’s a list of the good stuff.

Protein Foods

Beans + grains
Beans + nuts
Beans + rice
Beans + seeds
Chicken (Breast is best–you can even buy it in a can)
Eggs (I usually mix 1 whole egg with 3-4 whites)
Egg Substitute
Egg Whites
Fish (Salmon tops the list for the healthy fat it contains)
Ham
Lean Ground Beef (I get ground sirloin or 90-93% lean–nothing else)
Lean Meat (top siloin, london broil, eye of round, top/bottom round)
Milk (I only buy/drink skim)
Protein Powder/Protein Bar/Meal Replacement (Find one that you like, or you won’t use it)
Quinoa
Shrimp & Seafood
Tuna (Gets it’s own spot because it comes in a can and is very common)
Turkey Breast

Starchy Carbohydrate

Yams/Potatos
Brown Rice (Can take getting used to–I mixed 1/2 brown/white at first)
Cereals (Whole Grain, Kashi–not the kid’s stuff)
Corn
Crackers (Check the labels–you know better =)
Cream of wheat
Pasta (Lots of options, whole wheat is best)Pancakes (Protein pancakes anyone?)
Pita Bread
Plain Popcorn
Oatmeal (My #1 for breakfast–not the stuff with the added sugar)
Oat Cakes
Rice Cakes
Tortilla (I always buy the whole wheat stuff)
Waffles (Kashi Go Lean, or try making protein waffles)

Fibrous Carbohydrate–Vegetables

Alfalfa Sprouts
Asparagus
Avocado (contains healthy fat, but can be easily overdone–be careful)
Beets
Broccoli
Brussels Sprouts
Cabbage
Carrots
Cauliflower
Celery
Cucumber
Eggplant
Green Peas
Leaf Lettuce
Mushrooms
Onions
Tomatoes
Spinach
Zucchini

Fruits

Apple
Apricot
Banana
Blueberries
Cantaloupe
Cherries
Grapefruit
Grapes
Honeydew melon
Mango
Orange
Papaya
Peach
Pear
Pineapple
Plum
Raisins
Strawberries

Other Stuff

Cinnamon
Curry powder
Fat Free Cooking Spray (I use this one a lot.)
Fresh chives
Fresh cilantro
Fresh or dried basil, oregano and rosemary
Frozen Entrees (Lean Cuisine, Healthy Choice)
Garlic
Ground ginger
Hot sauce
Lemon pepper
Lemons
Limes
Low Fat Mayonaise
Lowfat salad dressing (I use it to marinate chicken)
Nuts (easily overdone–be careful)
Olive Oil
Olives
Paprika
Peanut Butter (Natural is best, easily overdone–be careful)
Salsa
Red pepper flakes
Salt/Pepper

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