My Top 5 Favorite Foods For Fat Loss
My top 5 foods for fat loss
I have dieted down (although I don’t like the word diet) successfully for fat loss many times over the years for bodybuilding competitions, vacations, photo shoots and just to get lean for the summer. I have made a list of my top 5 favorite foods for losing body fat that I have used in my diet over the years. These foods are a combination of personal preference and foods that I know are good, healthy choices for probably almost anyone looking to lose body fat.
While I do believe all 5 of these foods are great food choices for anyone looking to lose body fat keep in mind this is my personal favorite list. You may wonder why green vegetables aren’t on this list. I don’t have green vegetables on it because I don’t like eating them. I know, I know I am a personal trainer and I should love eating green vegetables, but I don’t. I include them in my diet in a supplement powder form that I add to my protein shake each day. There are a few green vegetables I do like though when cooked and prepared a certain way (sauteed brussel sprouts and baked kale chips to name a couple) and I eat them occasionally. They are not a staple though in my fat loss diets so I did not include them on this list.
So here is my top 5 list (in no particular order).
Avocados are one of the best foods you can eat. This fruit is considered a super food because of how rich it is in so many nutrients. It contains a lot of healthy fat, fiber and is rich in antioxidants. Antioxidants help protect your body against oxidative stress caused by free radicals. Avocado also contains nearly 20 different vitamins and minerals. Avocado’s have also been shown in some studies to be potentially helpful in weight loss and in losing abdominal body fat.
2️⃣ Raw nuts (walnuts & almonds)
Nuts are high in antioxidants, fiber and healthy fats as well as containing a decent amount of protein. Some research has shown that people who eat a diet rich in almonds lost more weight than people eating the same number of calories but on a high carbohydrate diet. I like to eat mine raw and unsalted but the caloric value and amount of fats, carbohydrates and protein don’t change whether you enjoy them raw and unsalted or roasted and salted. Walnuts are rich in manganese, copper, magnesium, phosphorus, iron and vitamin B6 while almonds are rich in vitamin E, manganese, copper, riboflavin, magnesium, zinc and calcium among other vitamins and minerals.
3️⃣ Cold water fish (salmon, sardines, tuna, cod)
Cold water fish are a great source of the essential fat, omega-3 fatty acids. Omega-3 fats have been shown in studies to help aid in fat loss. Studies have also shown a diet of regular consumption of cold-water fish can also help in fat loss and preventing weight regain. Omega 3’s also helps in decreasing inflammation. Chronic inflammation has been linked to and can contribute to obesity. Cold water fish are also high in protein and contain vitamins and minerals such as zinc, magnesium, vitamins A and D, selenium and vitamin B 12.
4️⃣ Berries (blueberries, raspberries)
Berries are great because they are very nutrient dense. They contain a lot of antioxidants, fiber and vitamins and minerals including being high in vitamin C, K and manganese. They are also low glycemic which means they digest slowly. This is important because low glycemic foods help control blood sugar, which is in my opinion the biggest key in fat loss. Low glycemic foods can also create a feeling a fullness helping you to not overeat. Some studies have even shown berries can help in controlling blood sugar and insulin response (the hormone that controls blood sugar). Berries have also been shown to be anti-inflammatory, which as stated above inflammation has been linked to and can contribute to obesity.
5️⃣ Legumes (black beans, pinto beans)
Legumes are one of my favorite carbohydrates to eat anytime I am trying to lose body fat. Black beans and pinto beans are two of my favorites. Whenever I see a list of the best foods for fat loss, I rarely see legumes. I think they are underrated but I believe they can really help with fat loss mainly because of the high amount of fiber they contain as well as having a solid amount of protein. Fiber is, in my opinion, one of the easiest and simplest ways to help aid in your fat loss endeavors. Dr. Jonny Bowden, an expert in the nutrition field, is a big fan of fiber. In his book, Living Low Carb, he lists fiber as his number 1 supplement for weight loss. The reason fiber is good for fat loss and weight loss is because of how it slows digestion helping you control your blood sugar and insulin release. It is also helps create a feeling of fullness helping suppress your appetite so you do not overeat. Ghrelin, a hunger hormone, has also been shown to be lowered with fiber intake. Black beans and pinto beans are also high in vitamins and minerals such as thiamine, iron, magnesium, phosphorus and potassium.
Before going on any specific diet or exercise program it is important to consult your doctor before starting.