Four Fat Loss Foods

Assorted fruit

I get questions every day on what to eat. Things like snack ideas, good meal recipes, and healthy breakfast foods are hard to come by. Rest assured, I am here to help. Check out these four foods that will help in fat loss, along with an incredible cookbook. Each individual should be looked at on an individual basis to determine what is right for them, but generally speaking, there are some foods that are great for everyone. They are dense in nutrients, and paired with a solid exercise program can help you lose those unwanted pounds.

1. Eggs

Back 10–20 years ago, everyone was afraid of eggs. Hell, I still hear it today. People think that eggs are bad for you because they will raise your cholesterol. So what did everyone do? They began to just eat the egg whites, little did they know that all of the nutrients of an egg are in the yolk. There is a plethora of research out there, and it is now clear that eggs are great for you! They are protein packed, fill you up, and create a great breakfast.

Here is a great article that details the benefits of eggs: The Truth about Eggs

2. Greek Yogurt

Greek Yogurt has become very popular as of late, and for a good reason. Greek Yogurt has the benefits of regular yogurts (antioxidants, vitamins, minerals), with 3–5 times more protein.We all should know protein intake is one of the top keys for fat loss, and muscle building. Protein helps repair and rebuild muscle, as well as it keeps you full longer. Yogurt can be a great snack, but try to vow for the Greek Yogurt. As an extra bonus, you can freeze it and have some for a late night frozen snack.

3. Cottage Cheese

A lot of mistakes are made in nutrition when it comes to snacking. Nuts are a great snack, but be careful as they are very caloric dense. A handful of nuts is fine, but typically that handful turns into five handfuls, and next thing you know you’ve consumed 1500 calories in nuts. One of my favorite snacks is some cottage cheese. Cottage cheese is pretty low in calories, low in carbohydrates, and very high in protein, the perfect combination for fat loss. A lot of people can’t stand the taste of cottage cheese, I was the same way. After a while I got use to it, and now love it. If you don’t like it, try combining a little fruit with the cottage cheese.

4. Green Tea

I know I said this would be foods, but I can’t talk about fat loss without mentioning green tea. I aim to drink 24–48 fluid ounces of green tea everyday. Not only does it taste amazing, but the benefits are endless. Benefits include increased metabolism, and reduced risk of certain cancers, diabetes, heart disease, and more.

Here is a little snip from Harvard that outlines the benefits: Benefit of Drinking Green Tea

So, those are four items that will help you in nutrition. Make sure you realize, nutrition is 80% of the results you get. There is a good saying that I love that goes like this, “Eat Like Crap, Look Like Crap.” Simple, and very true.

A lot of the questions I get is not about what is bad for you, and good for you, people generally know that. The most common thing I hear is I don’t know what to eat, I need snack ideas, and meal ideas. Every time I get this question I direct them to this book: Metabolic Cooking.  This books is huge, and has hundred of recipes for every meal, and dozens of snacks. It is well worth the investment, and I highly recommend it.

Metabolic Cooking: Fat Loss Cookbook 



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Doug Spurling

Doug is President of Spurling Training Systems, located in Kennebunk, Maine. He graduated from University of New England with a Bachelor of Science in Applied Exercise Science. He has several years of experience as both a personal trainer for general fitness and a strength and conditioning coach for athletes. His certifications from the National Strength and Conditioning Association (NSCA) include Certified Strength and Conditioning Specialist (CSCS) and Certified Personal Trainer (CPT).

Doug began his fitness experience as a personal trainer at a private fitness facility while in college. While there, he worked with everything from absolute beginners to elite athletes, elderly and pre-teen populations and everything in between. After college, Doug worked closely with top Division I schools, developing strength and conditioning programs for their athletes. He continues to work with University of New England, assisting in undergraduate courses as well as training the varsity athletes.

Doug also authors his own online blog where he shares his knowledge of and passion for fitness, sports, and nutrition. You can find more about him, Spurling Training Systems, his blog, subscribe to his newsletter, and get his free ebook by heading over to his website.