The best fat loss foods are those that are nutrient dense. These foods better satisfy hunger and provide the body with fuel that is essential for physical activity and proper organ function. These foods fall into four categories: fruits and vegetables, proteins, unsaturated fats and whole grains.

Fruits and vegetables can increase fat loss because they are low in calories, high in critically important nutrients and very filling. When the stomach is filled up with high volume, low calorie food, there is less room for other, less nutrient dense foods. Strawberries, blackberries, raspberries and blueberries and dark green vegetables like spinach, collard greens, kale, broccoli, Swiss chard and asparagus may be the best choices for fat loss.

Protein induces a rapid increase in the body’s metabolic rate when ingested. Lean, organic or grass-fed meat and poultry and wild caught fish and shellfish may be the best choices for fat loss. A serving of beans can have the same amount of protein as a serving of meat but with less fat and calories. Beans are also very filling due to their high fiber content. Eggs are good sources of protein and rich in Vitamin B12 which can help break down fat in the body. The cholesterol found in eggs is referred to as dietary cholesterol. Recent studies have shown that the dietary cholesterol found in eggs does not influence the rise of cholesterol levels in the body. Low fat dairy products like cheese, cottage cheese, yogurt, and milk contain protein as well as calcium which may also help promote fat loss.

Unsaturated fats promote fat loss by reducing insulin levels in the body. Nuts and seeds contain protein and unsaturated fats. Unsaturated fats are also found predominately in vegetable oils like olive and canola as well as avocados. Omega 3 fats contained in fish oils have recently been proven to aid fat loss. Plant sources of omega 3 fats include flax seeds, walnuts, and canola and soybean oils.

Whole grains can aid in fat loss because they stimulate the fat cells in the stomach to release a hormone that triggers satiety. These whole grains contain fiber which induces helps one to feel full, slows the release of blood sugar, and steadies insulin levels. Examples of whole grains are breads, pastas and cereals and brown rice, bulgur, corn, buckwheat, oatmeal, spelt and wild rice that are made with 100 percent whole wheat.

Water is also a very important tool in the aid of fat loss. Water can suppress the appetite and eliminate bloating.

Always consult with a registered dietician regarding specific serving amounts and before introducing new foods or beginning any diet. Combining proper nutrition with a consistent and effective exercise program is the best way to lose fat.