The Best Foods For Fat Loss | Sam Shoe Fitness

Have you ever heard someone mention a specific diet or a “super food” that is guaranteed to jumpstart and deliver incredible fat loss results?

It's very tempting to hear these people out because if their claims are true, it would be a no brainer to go in those directions!

But is there real truth to these claims? Is there science to back them up?

In this article, I'll break down the foods and lifestyle habits that can make fat loss easier, based on my experience as a certified personal trainer and nutrition coach.

Fat Loss vs Weight Loss

To help you understand which foods are good for fat loss, I, first, want to explain the difference between fat loss and weight loss.

Fat loss refers specifically to reducing body fat, while weight loss refers to a reduction in total body weight, which can include fat, muscle, water, and other tissues.

It has been my experience that a significant percentage of people on their health and fitness journey want to focus on one thing, weight loss. That is a great starting point. I especially think it is a good starting point if you began your journey because you noticed you had gained some excess body fat and you are trying to reduce it.

If you are this person, I would like you to start thinking of your weight loss goal as more of a fat loss goal. I say this because body weight and body fat are not the same.

Losing mostly fat on a weight loss journey will allow you to keep the things that make your body strong and sustainable, like muscle! In my opinion, focusing on losing mostly fat, is a lot healthier for the short term and long term.

Fad diets that promote fat loss, often are just promoting weight loss. They are largely unsustainable due to heavy food and calorie restrictions and can even be health risks if they are limiting nutrients too drastically.

I like a more sustainable approach. This does not include a diet that only lasts for a month or even a year. I recommend a diet that you can stick to long-term. So, which foods can you eat every day and still lose fat?

What Are the Best Foods for Fat Loss?

This is a bit of a trick question. There are no hard-and-fast rules to specific foods that you must eat for fat loss because there are no individual foods that cause fat loss.

As I talked about earlier, fat loss is about consistency and repeatability. So, which foods can you eat every day? That doesn't mean you can never eat foods like pizza or French fries. These foods can fit into a fat-loss diet, but they may be harder to portion appropriately because they're often more calorie-dense.

Therefore, you need to find nutrient dense foods that you truly enjoy.

One of the most important nutrients to prioritize during fat loss is protein. This includes a variety of foods that are high in protein such as lean meats, fish, eggs, Greek yogurt, Whey, beans and lentils, etc.

Meals that are high in protein will allow you to refuel and grow your muscles that you’re stimulating during exercise as well as keep you feeling fuller for longer. Consuming enough will allow you to fall into the category of fat loss as opposed to weight loss. For more information on how much protein you should be consuming, check out How Much Protein Do You Really Need?

Try your best to include a protein source at every meal!

As long as you are eating adequate protein and are in a calorie deficit, you are likely well on your way to fat loss. For more info on how to enter a calorie deficit for your body, check out How Many Calories Should You Eat?

After you’ve made sure that your day will contain enough protein, the rest of your calories will be filled with carbs and fats. It’s important you are choosing the right carbs and fats.

High quality carbs can be found in the form of fruits and vegetables, rice (brown or white), whole grains, potatoes (regular or sweet), etc. Focus heavily on fruits and veggies for fat loss. They are usually very low in calories and you can fill up on them without consuming excess calories.

While eating “fats” sounds counterintuitive to fat loss, they are essential in a balanced diet. Healthy fats can absolutely be part of a fat-loss diet. Foods such as nuts, seeds, avocados, olive oil and fatty fish provide unsaturated fats along with other important nutrients. Because fat is calorie-dense, portion sizes can still matter when you're trying to maintain a calorie deficit.

As important as it is to hit your protein goals to make sure you aren’t losing muscle on your fat loss journey, you need to also make sure to be eating enough carbs and fats so that your diet is all encompassing and effective for giving you the energy you need to get through your day as a whole.

The "best" choice of foods are the one that fit your calorie needs, nutritional needs, preferences and lifestyle.

Fat Loss Meal Examples

When it comes to building your meals, use the below formula based on the information in the previous section:

Protein + vegetables/fruit + high-fiber carbohydrate + healthy fat

For example, chicken + roasted vegetables + potatoes + olive oil makes a balanced, filling meal without requiring complicated recipes.

Below are more examples that you can use as a reference for building your ideal fat loss meals:

·      Greek yogurt breakfast bowl: Plain Greek yogurt topped with berries, a small portion of oats, and chia seeds.

·      Egg and vegetable scramble: Eggs or egg whites cooked with spinach, peppers, onions, and tomatoes, served with whole-grain toast.

·      Chicken and quinoa bowl: Grilled chicken breast, quinoa, roasted vegetables, and a light dressing.

·      Turkey and avocado wrap: Lean turkey, avocado, lettuce, tomato, and whole-grain tortilla, with a side of fruit.

·      Salmon and roasted vegetables: Baked salmon with broccoli, asparagus, or green beans and a moderate serving of potatoes or brown rice.

·      Lean beef stir-fry: Lean beef sautéed with plenty of mixed vegetables and served over a moderate portion of brown rice.

·      Lentil and vegetable bowl: Lentils combined with roasted vegetables, leafy greens, and a yogurt-based or lemon dressing.

·      Chicken salad: Grilled chicken over mixed greens with cucumber, tomatoes, carrots, and a modest amount of nuts or avocado.

Exercise and Fat Loss

Making sure your diet is dialed in is arguably the most important part of fat loss.

However, it is exponentially more effective if you can pair your new meal plan with a killer workout routine.

I spoke earlier about getting enough protein to maintain and grow your muscles but your muscles will only grow if you are stimulating them through resistance training. I almost always advise my clients to be strength training during their fat loss phase.

Adding cardio to a strength-training routine can increase your overall energy expenditure and provide additional cardiovascular benefits. Combined with an appropriate calorie deficit and adequate protein, resistance training can also help you preserve lean mass while losing weight. For more information on how I suggest to train to expedite fat loss, refer to How to Build Muscle While Losing Fat.

Why Consistency Matters for Fat Loss

The most important thing to take away from this article is a familiar message, and it’s that consistency is the key.

It will be very hard to follow a diet plan full of foods that you do not enjoy. Play around with different foods and recipes and keep them simple. Simple is easy when it comes to preparing healthy, fat loss meals.

Use the formula from earlier and over time you will see results. Fat takes a long time to put on and therefore takes a long time to get off, so be patient and give yourself grace. If you can just stay on track with your journey, you will be proud of what you get out of it.

Key Takeaways for Sustainable Fat Loss

Everyone wants the secret to fat loss.

What are the magic foods and workouts that will pull the fat off my body?

The truth is, there is no secret and they don’t exist. Fat loss is a journey that takes time, patience, and consistency. And while it’s not easy, it is absolutely achievable.

I hope this article has provided you with some knowledge that will help you take the appropriate next step on your fat-loss journey. If you are looking for something specific, measurable, and results-driven when it comes to your nutrition, gym routine and fitness goals, I am happy to help. Check out my Free 7-Day Fat Loss Kickstart Guide and take a look at my different coaching options and get in touch!

Frequently Asked Questions

What are the best foods for fat loss?

There is no single food that causes fat loss. The best foods for a fat-loss diet are generally nutrient-dense foods that provide protein, fiber, vitamins, and minerals while helping you stay within your calorie needs. Examples include lean meats, fish, eggs, Greek yogurt, fruits, vegetables, potatoes, whole grains, beans, lentils, nuts, seeds, and avocados.

What should I eat to lose body fat?

Build meals around a good source of protein, plenty of vegetables or fruit, a high-fiber carbohydrate, and a moderate amount of healthy fat. For example, grilled chicken with roasted vegetables, potatoes, and a small amount of olive oil can make a balanced, filling meal.

Does eating more protein help with fat loss?

Adequate protein can be helpful during fat loss because it supports the maintenance of muscle while you're in a calorie deficit and can help you feel satisfied after meals. Protein works best as part of an overall diet that provides an appropriate calorie intake and is combined with resistance training.

Can I eat carbs and still lose fat?

Yes. Carbohydrates can absolutely be part of a fat-loss diet. Foods such as potatoes, rice, oats, fruits, vegetables, and whole grains can provide energy and important nutrients. The overall amount you eat matters more than eliminating carbohydrates completely.

Are healthy fats good for fat loss?

Yes. Foods such as avocados, nuts, seeds, olive oil, and fatty fish can be part of a healthy fat-loss diet. However, fats are relatively calorie-dense, so portion sizes can be important when you're trying to maintain a calorie deficit.

Can I eat pizza or French fries while trying to lose fat?

Yes. You don't necessarily need to eliminate your favorite foods to lose body fat. Pizza, French fries, and other calorie-dense foods can fit into a balanced diet when eaten in appropriate portions. Focusing on your overall eating pattern is generally more sustainable than completely restricting individual foods.

What is the difference between fat loss and weight loss?

Weight loss refers to a reduction in total body weight, which can include body fat, muscle, water, and other tissues. Fat loss specifically refers to reducing body fat. When improving body composition is the goal, preserving as much muscle as possible while losing body fat is generally desirable.

Do I need to exercise to lose fat?

Exercise isn't strictly required to create a calorie deficit, but it can be extremely useful for overall health and body composition. Resistance training can help preserve muscle during weight loss, while cardio can increase energy expenditure and improve cardiovascular fitness.

How important is consistency for fat loss?

Consistency is one of the most important factors in achieving sustainable fat loss. You don't need to eat perfectly or follow a rigid diet every day. Finding meals, foods, and habits that you genuinely enjoy and can maintain over the long term is often more effective than following a highly restrictive diet.

Sam Shoe is a NASM Certified Personal Trainer and Nutrition Coach who helps busy adults lose weight and build sustainable habits through realistic fitness and nutrition coaching.