Eating For Fat Loss How To!

Are you looking for an eating for fat loss how to? That’s exactly what this article is!

Before we get started, I want to clarify that this article will be discussing what to look for in foods, and not going over the guidelines of fat loss such as a calorie deficit and adequate protein intake. If you are looking for that information, I will link an article I did on that at the bottom of this one!

Let’s get started!

What Types of Foods (Calorie Wise):

First and foremost, we need to consider what foods will be conducive to a calorie deficit. These types of foods tend to be nutrient-dense, high volume and filling foods.

Nutrient-dense foods tend to be less calorically dense. They also tend to be more filling than super processed, non-nutrient dense foods. Think about comparing a slice of whole-wheat toast to a pop tart. The whole-wheat toast will be more nutrient-dense, less calorically dense and probably more filling.

Also, if we can eat a lot of something without a ton of calories, it will help with how full we feel due to its volume influencing stretch receptors in the stomach.

Having foods that fit these three parameters are generally great foods to have within your fat loss nutrition. I will list some off below.


Vegetables (cucumbers, carrots, peppers… the list goes on and on)

Fruits (strawberries, blueberries, watermelon… the list goes on and on)


Low-calorie salads

Cottage cheese

What Types of Foods (Protein Wise):

Protein is another crucial part of a successful fat loss diet. It helps with retaining muscle mass, keeping you full and it has a high thermic effect of food which helps burn some extra calories!

When looking for protein sources, we want complete protein sources that are lean. Lean cuts of meat have minimal fat, which means we will be getting a lot of protein without a huge calorie cost.

Let’s also include lean protein to be a catch-all for all protein sources (preferably complete protein sources) that are high in protein with minimal excess calories.

The high protein will help us hit our protein goals, while the minimal calories will help us stay in a calorie deficit.

We tend to want complete protein sources since they contain all 9 of the essential amino acids. This helps the protein be as effective as possible for its job of muscle tissue repair and growth. It also simplifies things so you don’t need to worry about consuming different incomplete proteins to make a complete one.

The high protein will help us hit our protein goals, while the minimal calories will help us stay in a calorie deficit.


Chicken breast

Lean beef

Whey protein isolate



As you can see, complete proteins tend to come from animal sources. Whey protein isolate is also a great, super low calorie, high protein option!

A Brief Note:

There are MANY more food options than what I have listed. These are just some examples. I am also not saying your fat loss nutrition can only strictly include these types of foods.

There are many foods that don’t strictly fit into these guidelines that are awesome. Some foods may not fit into these guidelines at all, like brownies or ice cream, but they still have their place in moderation, specifically when looking at sustaining a diet long term.

That’s All!

That’s what I’ve got to say about eating for fat loss, specific to different types of food! Did you enjoy this article? Give it a share! Got questions? Leave them below!

Thanks for reading and take care, everyone!


Here are some other articles that may be beneficial for your knowledge!

How Important Is Protein For Fat Loss?

What is a Caloric Deficit?

Guidelines of Fat Loss


Until Next Time,

Kohl Johnson

Please refer to my liability disclaimer to ensure you know who is responsible for the use of this information after reading.





Support is much appreciated if you benefited from this:

Kohl Johnson

I am a 16-year-old fitness fanatic! I have learned nothing but quality training and nutrition information from the utmost well-respected individuals in the field. Now, my only focus is to share this knowledge with you for your benefit, in the most honest way possible. We are all in this together! LET'S GO!

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