The Best Foods To Eat For Weight Loss
Just so you know - there are no foods that will "make" you lose weight. Foods do not burn fat.
The goal is to teach you HOW to eat instead of just telling you WHAT to eat.
At the same time, I want you to have the flexibly to build your own meals and not waste time asking, "Can I eat This?" or "Is This Good?"
So in the name of 'keep it simple' have a look of at these lists.
You can always follow our 'Fat Loss Diets' if you want to take the guesswork out.
If you follow those diets and combine it with moderate training (we will discuss that too), you will Get Ripped. It is physiologically IMPOSSIBLE to retain excess body fat on our diets. It is not a question or some trendy bullshit. There is only one-way the scale is heading- DOWN. The first diet has been up for about 2 weeks, Phil, who I am working with, lost 11lbs in the first 7 days.
If you are over 10% body fat, I don't believe you need to count calories. It can be helpful, but the average trainee, especially first-time serious dieters, don't want to nor know how to do that. That's fine, we got you covered. So long as you follow our diets and advice, the weight will lose itself. Like I mentioned- on these diets it is nearly physiologically impossible to retain excess body fat. When you get closer to 10% body fat, then we will break out the calculator.
If it's not on the list, don't eat it. There might be some foods that I miss, if you think of something or a have a question, as always, feel free to write in at the bottom.
For a complete list of the 'Best Foods to Eat' looky here-
Just so you know- some of the links below are affiliate links. If you purchase something, I will get a small commission, usually a little over $1. I make these recommendation because I really use them they are really good, not for the small commission. Thank you in advance if you use my link! That is the only way our blogs make money and I appreciate it very much. :)
The Best Weight Loss Foods - 'A' List
The 'A' List features the sexiest foods you can eat when you are losing weight. By "sexiest," I don't necessarily mean the "best tasting" (although we'll talk about how to make almost ANY food taste 10x better). Just foods [such lean proteins and healthful fats] that won't raise your blood sugar to trigger insulin release and get or keep you fat [like most carbohydrates]. I'll give some notes on certain foods.
Combined with training and enough sleep, they'll make you sexy.
- Foods in RED you can eat in almost unlimited quantity.
This is assuming that you don't actually do this and STOP eating when you are full.
- Foods in BLACK are just fine too, they won't get you fat, but don't eat them in an unlimited quantity.
- Foods in BLUE you should consume in moderation, probably no more than 1 or 2 servings per day.
Below the "Sexy" foods are divided into the 3 usual macro-nutrient categories and 1 more-
- Sources of Dietary Protein
- Sources of Dietary Fat
- Sources of Dietary Carbohydrates (there's some you can eat if you are losing weight)
Protein Sources: Lean, Heathful, Muscle Building/Protecting Foods
The good news about this "low-carb" thing is that you can still eat a lot of MAN food, so long as you don't top it with shitty empty carbohydrates such as BBQ sauce or high-fructose corn syrup sweetened ketchup.
Eggs are the most bio-available protein source you can eat. This means your body can use nearly all the protein from the egg. They should be a staple in your fat loss diet. I eat as many as 12 a day while on this diet. They are filling too.
For those worried about cholesterol- don't be. My main man for no bullshit nutrition, Dr. Jonny Bowden PhD. CNS, states verbatim, "the cholesterol in eggs has virtually no effect on the cholesterol in your blood." We've known this for years, but the rumor persists. There is NO NEED to make sissy egg white omelets, you are not a girl or ignorant. The yolk is LOADED with vitamins, minerals and antioxidants.
You can even safely eat them raw. A USDA study, "Risk Assessments of Salmonella Enteritidis in Shell Eggs and Salmolla spp. in Egg Products" found only .03% of the 69 BILLION eggs produced annually have any sort of salmonella issue. You have a better chance winning the lottery or being shot to death later today.
You are free to eat just about as much fish as you want. There are no carbohydrates at all and the 95% of the fat is EXTREMELY healthful.
Fish such as Canned Tuna, Tilapia, Herring and ghetto-ass Catfish is inexpensive. Tuna, Flounder, Mahi Mahi, Sardines (especially), Salmon, Grouper, Sea Bass, Mako Shark, Whitefish, Mackerel, Bluefish, Yellowtail, Shrimp and Scallops are very healthful too. Generally speaking, the "whiter" the fish is, the fewer calories it has. But you don't need to worry about that since you aren't eating carbohydrates. No one got fat by eating fish anyway.
While you can't gobble ALL the chicken and turkey you want since the dark-meat has higher levels of saturated fat, you can eat nearly all the white-meat you want (until you are full). A George Foreman Grill is very helpful for cooking chicken. Canned chicken works too, it just tastes like shit to some people. Fried chicken, however, is NOT part of this list. Careful on what you top your chicken with, melted 2% cheese is fine, any sort of sugar/carbohydrate-based top is NOT. I do recommend this sugar-free BBQ sauce though, sugar-free BBQ sauce is extremely hard to find for some reason. Oh by the way, don't eat the skin on the chicken or turkey, too many carbohydrates.
Whey Protein Powder.
Whey protein powder is one of the best sources of protein on the planet. I do suggest it slightly after Eggs, Fish, Poultry because it's important learn good solid food eating habits. Protein powder is extremely affordable and some taste absolutely amazing. Beverly International (Cookies and Cream) Coupon: MCEPH10 is nothing short of wonderful. Just MAKE SURE to mix it with unsweetened Almond or Coconut milk, NOT regular milk.
Unlike most, I have no problem recommending cheese while following our diets or creating your own. You aren't putting it on carbohydrates such as bread, so it's not going to stick to you. Make sure you stick with fat-free or 2% (reduced fat) cheese. I would avoid the cheese options that have more than 3 grams of saturated fat. If you can stand the fat-free cheese, it's a good option since it's usually just made out of whey protein.
Like Cheese, you are free to eat Meat on our diets. Like Cheese, don't eat it more than 1 or 2 times a day and sure as hell don't eat a potato with it. Get the Meat that is no more than 10% fat. The main problem with Meat isn't the saturated fat though. The issue is that most meat at your "average" grocery store has done more steroids than I have. Antibiotics, toxins, hormones- supermarket meat is packed with it. It's a bummer. Organic, free-range cattle are much healthier, they don't catch colds from each other or drink their own piss.
Nuts can be in the protein, healthful fat or acceptable/fibrous carbohydrate category but bodybuilders/athletes tend to stick them with protein and I'm a stupid unintelligent meathead, so I'll do the same.
Nuts are better suited for our muscle gaining diets but can provide a healthful snack in very moderate quantities. Like meat, you'll want to avoid the ones highest in saturated fat like Brazil nuts, Macadamia nuts and Walnuts. Almonds, Pecans, Pistachio nuts, Cashews and Peanuts (which are actually a legume) are the ones to consider. NATURAL Peanut butter, in your protein shakes, in small quantites is okay.
Fat Sources: Healthful, Hormone (Testosterone) Optimizing Options
We listed protein first. Now we are listing healthful fats. There's a reason for that.
These two macro-nutrients are the staples of your diet and essential for overall health. If you eat ONLY protein and fat for the rest of your live, you will be in great shape. If you were to eat ONLY protein and carbohydrates or fat and carbohydrates, you would probably die in next few months. Protein and fat are essential. Carbohydrates are not.
Extra Virgin Olive Oil.
Everyone needs a BIG bottle of Extra Virgin Olive Oil in their kitchen. The average America diet is deficient in healthful fats. Extra Virgin Olive Oil provides this. Unscientifically put, Italians have healthier hearts and a lower rate of heart disease because they consume Extra Virgin Olive Oil while Americans basically consume cooking oil that is the equivalent of their own shit.
In general, you'll want to consume about 2 tablespoons of it a day for optimal heart health. By way, only get EXTRA VIRGIN COLD PRESSED Olive Oil. Extra Virgin is the FIRST press. The kinds such as "Light" are simply crappy versions that have been pressed several times after the rich Olive Oil has been bottled. Basically you are drinking water, it's not even less calories.
Extra Virgin Coconut Oil.
Good stuff too. While Coconut Oil is high in saturated fat, it's a special kind of saturated fat called "medium chain triglycerides." MCT's carry a host of health benefits, particularly helping to delay the aging process and supplying readily available energy. You don't want to cook on high-heat with it though, that messes with the integrity of the fat molecules. Medium heat.
I put this stuff on my face most nights too. It's better than just about any moisturizer. It's anti-bacterial too. Don't get anything less than the Extra Virgin grades. This is the one that I use, it lasts a long time.
Avocados are the only fruit that I want you to be eating. Unlike other fruits, they aren't full of sugar. They are full of healthful fats. Cut one up (be careful, please) and spread it on your chicken with 2% cheese. I'd make the effort to buy the organic avocados since, for whatever reason, regular avocados don't ever seem to taste good. Also, if you want to buy guacamole, CHECK THE LABEL, if there's sugar in it- leave it on the shelf. Freshly made guacamole is usually fine and very tasty.
The Protein Sources I Listed.
If you are consuming the protein sources I listed, especially Fish, Whole Eggs and some Nuts, you'll be getting plenty of healthful monounsaturated and polyunsaturated fats too.
Other Healthful Oils.
I listed Extra Virgin Olive Oil and Extra Virgin Coconut Oil. Just get one, you don't actually need both. If you have the money and really want to optimize your health, whether you are trying to lose weight or not, rotating in other good-for-you oils is a great idea. While literally anything is better than vegetable oil or anything that includes the word "partially hydrogenated" in the ingredients there's a few types that come to mind. Macadamia Nut Oil is the new craze among athletes and fitness girls and boys. Safflower Oil, Grapeseed Oil (good for super high temperatures), Avocado Oil and Walnut Oil all provide their unique unsaturated fat profile and other health benefits. Get the Extra Virgin grade if it exists.
Carbohydrate Sources: Healthful, Fibrous, Low-Glycemic Carbohydrates That Won't Raise Your Blood Sugar
I hardly ever eat vegetables. They are a pain to prepare. But I don't have to. I take this organic supplement that provides about 8-10x more fruits and vegetables than the average American eats a day. The quality is higher than the fruits and vegetables at any "regular" grocery store. It takes like chocolate milk too!
You can go that route or buy vegetables, which have fiber that is great for weight loss. I would really suggest buying organic vegetables though. The crap on the shelves at normal grocery store is usually grown in overused, constantly recycled, nutrient-deficient soil. Fruits and vegetables are only as good as the soil they are grown in. If it's grown in Mexico, don't buy it.
As a rule of thumb- I don't suggest eating over 30 grams of carbohydrates on any fat loss diet. Most people do very well at ~30 grams. At the same time, if you are eating the carbohydrate sources that are listed in red (unlimited quantities), you will probably be okay.
For more information about how we make people lose fat super fast and safely, click here- "Get Ripped: Fat Loss and Diet 101"
You can eat green vegetables in unlimited amounts. They have fiber and water so they will eventually fill you up and you will consume less calories overall. The green vegetables tend to be the most nutritious. While veggies are carbohydrates, they all have a super low Glycemic Load (different than Glycemic Index). All you need to know is- they don't raise your blood sugar.
You can't really go wrong with green vegetables, just don't cook (boil) the hell out of them because you'll cook a lot of the nutrients away. It's not a bad idea to eat them raw sometimes because the enzyme count is higher when you don't cook them. Top them with Extra Virgin Olive Oil, salt, pepper and whatever herbs or spice you want.
Spinach, Broccoli, Ghetto-Ass Collard Greens, Chard, Zucchini, Green Squash, Artichokes, Green Peppers, Green Beans, Celery, Leeks, Peas, Snow Peas, Okra, Cucumbers, Wild Lettuce, Kale, Brussel Sprouts and Asparagus are wonderful. The ones in bold are particularly wonderful.
Glycemic Load vs. Glycemic Index - Glycemic Load Is Much More Useful
From a fat loss standpoint, non-green vegetables are no better or no worse than green vegetables. Green vegetables just tend to be more nutritious. Non-greenies, however, all have their unique profile of vitamins, minerals, antioxidants and phytonutrients that you should be consuming if you aren't taking a greens supplement. Some vegetables such as Carrots and Beets have a high glycemic index which suggests that it's not good for you. As the video above examples, this is not the case. Their glycemic load (and actually effect on your blood sugar) is very low because there are very few carbohydrates in them. There's no vegetable that will screw up your fat loss goals.
Rainbow Chard, Non-Green Peppers, Beets, Yellow Squash, Eggplant, Carrots, Red Cabbage, Mushrooms, Onions, Cauliflower, Tomatoes and Turnips are all solid.
Salads, obviously, are essentially a collection of vegetables. I felt it necessary to mention salad because it's a helpful way to get raw vegetables into your diet. With salad, where people go wrong is the dressing. Extra Virgin Olive Oil and vinegar is the best way to go, but so long as your dressing doesn't have sugar, you'll be okay. Blue Cheese and Ranch usually have no sugar whatsoever. Dressings such as Raspberry Vinaigrette, Honey Mustard and Thousand Island are usually ones to avoid. Interestingly enough, the "regular" dressings tend to be better for diets because unlike the "light" dressings, they don't have sugar.
I don't suggest fruit on a fat loss diet. While fruit is a healthful food, it is NOT helpful for fat loss because is it simply just sugar and water. While the sugar in fresh fruit is lower-glycemic than the sugar in soda, fruit juice or other crap, it still can hinder your weight loss goals.
If you have a sweet tooth, add Stevia to your protein shake or to tea. It's sweeter than fruit and it's not going to immediately take you out of fat loss mode. Grapefruit with Stevia is probably the best one. If you HAVE to have fruit for some reason, eat it has the LAST meal of the day. It's better than candy or ice cream.
By way, fruit juice is NOT health food. It NEVER was. Unless you make your own fruit juice by manually juicing the fruit at home and drinking it in small quantities, you are drinking straight sugar.
Beverages: Control Your Appetite, Be Healthy
Beverages are an area where a lot of people completely destroy their fat loss goals.
Again- NO regular soda or fruit juice. These diets (and every other diet) is basically pointless if you are going to drink either of those.
Drink as much water as you can. Forget the "8 glasses" a day, that information is for the average person that does nothing and tends to look like hell. Diet Soda, Crystal Light (non-sugar fruit drinks) and Coffee does not count as water. If anything, they will make you more dehydrated. Drink up.
Green Tea. (Tea Bags/Loose Leaf)
Green Tea has fat burning properties (EGCG) that are separate from the caffeine content. I take a gallon water jug and put 4 bags of Green Tea and Stevia and drink about 2 gallons a day. Green Tea has so many anti-aging and cancer-fighting antioxidants. Black Tea and Red Tea (no caffeine) are excellent too. Hot or cold. You can count decaffeinated Green Tea or Red Tea toward your water consumption. You DO NOT want commercial Green Tea "Beverages" by Lipton or Nestea. Those have sugar. They are basically soda.
Almond Milk. (Unsweetened)
Milk used to be my favorite beverage, even more than soda. I haven't drank dairy milk in about 3.5 years, I workout WAY LESS and my body composition has significantly less fat. In my opinion, unless you workout pretty hard 4 days a week it's pretty hard to stay lean all year long. Even if you drink skim milk. Milk has 12 grams of sugar per cup. If you drink milk with your meal, it will stick to you. This is okay if you are trying to build muscle but definitely not good if you are trying shed fat.
Almond Milk is basically water with a semi-milky taste. It was NO carbohydrates at all. If you add Stevia, it tastes just like regular milk, if not better. You shouldn't have to go to a special grocery store to find it, even Walmart carries it.
Coconut Milk. (Unsweetened)
Coconut Milk is a winner too. Like Coconut and Coconut Oil, it has medium-chain triglycerides which have a host of health benefits. Remember, the saturated fat in Coconut-based foods is a special type of saturated fat (MCT's). They are good for you. Like the Almond Milk, get the unsweetened one, it's way better for fat loss diets than regular milk. I prefer the taste of Almond Milk but I'll get the Coconut Milk if it's on sale. Add Stevia to this one too.
I drink a lot of Diet Soda. My favorites are Coke Zero, Diet Mountain Dew and Diet Dr. Pepper. I do drink a lot of water and tea which helps flush the aspartame (the not so healthy sweetener) from my body. There's a lot of rumors that Diet Soda is somehow "worse" than regular soda and "will make you fat." Ignore the bullshit. It's not. I'd be 780lbs and dead if that was true.
Most Coke and Pepsi products are sweetened with aspartame, not a healthful compound, but it WON'T raise your blood sugar either. Some newer sodas are sweetened with Splenda and Stevia, those are better. I should suggest Diet Soda in moderation, but I consume it in fairly high quantities, so I'd be being a hypocrite. I'm a Loser not a hypocrite.
I'm not a coffee fan but I know people like it, I even have a coffee pot for girls for when they sleep over. It's fine, organic coffee has a lot of antioxidants.
The potential problem arrives if you a sweetening it. Sugar is a big NO. Regular coffee creamers (Coffee Mate, International Delight) are a big NO too. Sugar-free coffee creamer is okay in VERY small amounts. Half&Half is decent in VERY small amounts. A lot of people just use the unsweetened Almond Milk with Stevia to sweeten it. The sugar-free syrups [on the right are] really good too. I do them with unsweetened hot chocolate though.
There You Have It!
There's the 'A' List of the best weight loss foods.
I think I got most of the foods.
If you have a question about a food or beverage that's not on the list - write a comment below. Due to the amount of mail and questions I get, I might only be able to give you a YES/NO. I don't want to get too caught up in talking about the science. This section is for the average guy that wants to lose weight and doesn't want to read a medical journal to get legit information or mull through metabolic theory debate. Again, these are for our fat loss diets, meant to maintain low, stable blood sugar and insulin levels for the entire day. I hope you find this useful, it took me about 8.5 hours but I enjoyed writing it!