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Most people get confused with healthy nutrition – you know what I mean, the fat loss foods that support a lean, strong and healthy body. More than that, they want to know exactly which right foods to eat to support their new lifestyle. Now I can only provide guidance about what works for me. I don’t know your likes or dislikes, or maybe you have certain food intolerances that restrict certain foods.
What I will show is my list of fat loss foods – the foods that help me develop a lean body. I have developed 4 separate lists for each of the different food types. I have not listed quantities or specific menus (I am no chef!) – just the individual foods. I will leave it to you to develop meal plans. Naturally, my food intake varies and I aim to get as many different fruits and vegetables as I can. The lists are not exhaustive – I do eat other foods and make substitutions when appropriate.
By the way I am NOT an advocate of extreme low carb diets. They are not necessary, they are restrictive and not the most effective over the long term. I am also not saying that these lists are a specific prescription of fat loss foods – they are my preferences that’s all. More important is to ensure you select similar foods that you enjoy eating and that you know will ensure that you comply with. There is no point starting something that you don’t enjoy – you just won’t stick with it. Period.
Also, the debate should not be about the quantity of carbs – more the amount of calories and your ability to comply with your plan. The trouble with restricted diets is that they are difficult to maintain – and sooner or later (it’s only a matter of time) you fall off the wagon.
Rather than irrelevant discussions about low or high carb diets (and there are many others), your focus should shift to the following:
- Develop a nutrition plan that you enjoy and promotes fat loss and the development of lean muscle.
- Develop a nutrition plan that allows you to automatically control your calorie intake.
- Develop a nutrition plan that you can stick to and help you realise your lean body.
Here are the lists of fat loss foods I have chosen – they work for me and they will work for you. They help you develop and maintain a lean body. This plan is not difficult to stick with. Trust me, once you’ve developed the habits, you will really enjoy eating these fat loss foods. Habits are so important – they work in both directions.
The late and great Jim Rohn once said, “Bad habits are easy to form and hard to live with and good habits are hard to form but easy to live with.”
There is no particular order to the lists – the favourites are not at the top or the bottom.
Top 10 (Mainly) Complex Carbs
- Oatmeal
- Yams
- Brown rice
- Sweet potatoes (almost same as yams)
- Multi-grain hot cereal (mix or barley, oats, etc)
- White potatoes
- 100% whole wheat bread
- 100% whole wheat pasta
- Beans
- Cream of rice hot cereal
Top 10 Vegetables
- Broccoli
- Asparagus
- Spinach
- Salad greens
- Tomatoes
- Peppers (green, red or yellow)
- Onions
- Mushrooms
- Cucumbers
- Carrots
Top 10 Lean Protein
-
Egg whites (whole eggs in limited quantities)
-
Whey or Casein protein (protein powder supplements)
-
Chicken Breast
-
Salmon
-
Turkey Breast
-
Top round steak (grass fed beef)
-
Tuna
-
Lean Ground Turkey
-
Bison/Buffalo (lean game meats)
-
Trout
Top 10 Fruits
-
Grapefruit
-
Apples
-
Blueberries
-
Melon
-
Oranges
-
Bananas
-
Peaches
-
Grapes
-
Strawberries
-
Pineapple
I should also mention that you should include healthy fats as well (e.g. walnuts, almonds, extra virgin olive oil, flaxseeds, flaxseed oil, etc). I do! Not listed, but something that I do consume on a limited basis, are dairy products – typically skimmed milk or low fat cheese for that Sunday morning omelette.
The next question is how strictly should you comply with these lists? Trust me, don’t be hard on yourself here. Go have some fun a couple of times a week – eat pizza, sushi, a nice steak, whatever. Just make sure that the rest of the time you are satisfying yourself with great fat loss foods that are supporting your health and fitness goals.
Remember to choose the natural and healthy fat loss foods that you enjoy. The lists here are for your guidance – just make sure that you stick with your plan for the long term.
Want to know some more – and learn about fat burning nutrition and what to eat for maximum fat loss, then be sure to take a look at the “Burn The Fat, Feed The Muscle” nutrition program. Thousands of men and women call this their “Fat Loss Food Bible”.
