Here are the last 6 Best Fat Loss foods I promised earlier this week.
I put this list together using the foods researchers have found people who are lean for life eat consistently. These are also the staple foods for competitive athletes that must keep their body fat levels low for maximum performance. And the final source being the most common foods I see in the success journals of my clients-who are getting great results with little or no struggle/ hunger/ cravings.
7. Potatoes (white or red)-
Potatoes have earned an undeserved reputation as a food to avoid on a fat loss program. But think about it; Potatoes meet every criteria of a great carbohydrate: potatoes are a complex carbohydrates They’re low in calories. They’re natural, filling and are a great source of fiber, vitamins and minerals. .
So why do people avoid them? On reason is because they confuse a dry potato with this insane high fat and calorie monstrosity they’ve gotten used to. Smothered a with butter, sour cream, and bacon bits and then you’ve got yourself a fattening, calorie-dense fat-bomb. Try eating it dry or top it with butter sprinkle, salsa or your favorite low fat, low calorie topping and you get all the good stuff and none of the bad.
8. Skim milk and nonfat dairy products-
“Dairy products” cover an entire category of foods including milk, cheese, yogurt, sugar–free frozen yogurt, and cottage cheeses. The label needs to say “fat-free,” “skim,” or 1% low fat.
Dairy contains carbohydrates and proteins. Protein in dairy is high quality and complete. Non-fat cheese can also boost the protein content of a meal.
Dairy wouldn’t be complete without a discussion of yogurt. Yogurts can span the entire distance from Greek Yogurt(good source of protein low in calories) to an ingredient list full of High fructose corn syrup! Check your labels and choose wisely.
9. Fish and Shell Fish-
I’ve noticed fish is either a love it or hate it food. People either seek it out or avoid it completely.
As with other meats, you can take something pretty lean and healthy and screw it up frying it and adding high calorie sauces and butter. Eat your fish grilled or baked . Most fish are low in fat and high proteins. Shellfish have many of the benefits that fish have and it can add some variety to your diet if you’re getting bored of egg whites and chicken. This category includes shrimp, crab, lobster, mussels, etc
By the way, when you’re eating in restaurants, fish is a great choice as long as you make sure there are no hidden bad fats or extra calories.
Here’s a list of fish to consider: salmon, tuna, haddock, flounder, mackerel, trout, snapper, sea bass, swordfish, mahi -mahi, perch, orange roughy, marlin, sole, halibut, herring cod, and catfish.
10. Lean Red Meat-
Old school athletes are famous for loving red meat. I’m seeing less and less red meat in journals but that doesn’t mean it should go away.
Lean red meat is an excellent source of protein, iron and creatine. Look for lean cuts 80/20 or better. Portion control is also important- 1 serving of meat is about the size of a deck of cards.
You can get a variety using beef, lamp, pork and wild game types meat like venison, rabbit and duck.
All men may have been created equal but rice, not so much.
There’s Great-slow-cooked brown rice or basmati-these should be your go to number one choices.
There’s O.k. – pre-cooked brown rice, but instant rice is fine during a time crunch, but is processed a little less efficiently in your body then slow-cooked.
Then there’s missing the point-white rice wich is brown rice that’s been stripped of it’s nutrients during processing, don’t bother with this.
Stick with slow-cooked brown for most of your meals. One portion of rice is about the size of a cup cake wrapper for reference.
12. 100% Whole Wheat and Whole Grain Products-
Your diet can and should contain a wide variety of bread products. They must be made from 100% whole grains (and the label must say, “100% whole wheat” or “100% whole grain” as the first ingredient). If you notice you tend to just blow up when you eat carbohydrates. Unfortunately bread will be one of the first things that has to go.
Generally 100% whole wheat and other whole grains are perfectly acceptable to a healthy diet for long term body composition control, it just depends on how “strict” you want or need to be with your nutrition.
Do check your bread products as many will contain high fructose corn syrup.
Like I tell clients-You don’t have to agree with all of these foods. I just want you to know what I’ve seen to be the most common food choices successful clients have made. It’s kind of like not reinventing the wheel. We know which foods work best to help you lose fat and feel better fast- now you do to.
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Tanya Marr says
Very good article, Dave. I agree 100% These are the basics and if people would only grasp this, there is no magic pill, only good whole food, healthy eating. I can say this because this is what I do for a living as a registered dietitian educating people to eat healthy for their life. Way to go! It is good to see a personal trainer say the right things about nutrition.
Tanya Marr MS, RDN, LD, CNSC