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Top 7 Best Foods to Lose Fats Without Missing Out On Nutrition

Are you trying to lose excess fat? Make sure to choose a diet plan that offers ample nutrition while encouraging fat loss. The simple math that governs fat loss is that you should burn more calories than you consume each day [1].

However, simply reducing your daily calorie intake may not be enough to tackle obesity or weight gain. If you compromise on nutrition when planning a low-calorie diet, it can affect your metabolic rate, making it harder for your body to utilize fat for energy [2].

No single food has the power to melt the pounds, but there are plenty of healthy options that can help support your fat-loss efforts when included as part of a healthy diet.

How Can Healthy Food Help You Reduce Fat?

Trendy diets tend to restrict carbohydrates, fats, and dairy products, which makes them incredibly challenging to sustain. In most cases, once you stop following the restrictions of the diet, the weight will return immediately.

Instead of restricting foods, you’ll be more likely to lose fat and keep it off if you add more nutritious foods to your meals. Healthy eating habits will be easier to sustain if you don’t feel as if you’re depriving yourself.

Focusing on eating healthy food every day – for instance, aiming for between seven and nine servings of fresh fruits and vegetables every day – may naturally limit the not-so-healthy ones.

Top 8 Foods to Lose Fats

1. Whole Grains

Whole grains like quinoa, oats and brown rice can help you lose fats when compared to refined grains [8].  They are rich in fibre, which can fill you up quickly, thereby reducing your appetite. Moreover, whole grains have a low Glycemic Index compared to refined grains, which helps you feel satiated for longer

2. Cruciferous Vegetables

Increasing your intake of cruciferous vegetables like cauliflower, broccoli, and Brussels sprouts may help you lose weight [9]. These vegetables are high in fibre and low in calories. Therefore, they will fill you up quickly without piling on the calories.

Furthermore, these vegetables contain a good amount of protein compared to other vegetables. Proteins are a macronutrient that provides our body with energy but does not convert to fat. Hence, they can be a great addition to your fat-loss diet.


3. Beans And Legumes

Beans, pulses, and legumes are high in protein and fibre and low in calories[10].  Consuming more protein will keep you satiated for longer and will suppress your snack cravings. Protein may also boost your metabolism and help you burn more calories in a day[8]. Therefore, this food group is a great option for individuals seeking fat loss.

4. Fatty Fish

Fatty fish like salmon, mackerel, tuna and sardines are rich in healthy fats and protein while being low in carbs. Therefore, a low-calorie diet that includes fatty fish can help you lose weight [11]. Adding fatty fish to your daily diet can boost your nutritional intake while keeping you satiated due to its high protein content. Hence, they are a great food group for a fat-loss diet.

5. Eggs

A protein-rich breakfast keeps you satiated for longer and helps you stick to your daily calorie limits. Eggs are a great source of protein and also offer other nutrients like Vitamin D. Moreover, being a great source of protein, they may boost your metabolic rate. Therefore, consuming eggs for breakfast as a part of your calorie-deficit diet can help you burn fat faster [12].

6. Avocados

Avocados are an excellent source of healthy fats. They also contain significant amounts of fibre and water and have a low Glycemic Index [9]. Therefore, they can fill you up faster and reduce your appetite for carbohydrates, while being nutritious and tasty.


7. Plant-based oils

There are a lot of options out there when it comes to plant-based oils like olive, avocado, sunflower, grapeseed, or peanut. By using these oils, you’ll get the benefit of monounsaturated fat, a healthy fat. Research has shown that extra virgin olive oil can improve your cardiovascular health.

Plant-based oils contain more mono- and polyunsaturated fatty acids, weight, and inflammation when used to replace saturated or animal fats like butter, lard, cheese, sour cream, mayonnaise, and cream.

Other Good Eating Habits For Fat Loss

  • Eat Slowly – Hormones are largely responsible for controlling your appetite and calorie intake. Your gut releases fullness hormones after a meal while suppressing a hormone called ghrelin, which controls hunger8. These hormones tell your brain that you have eaten, reducing appetite, making you feel full, and preventing you from overeating. As the process takes about 20 minutes, slowing down is beneficial for allowing your brain time to receive the signals.
  • Don’t Skip Meals – The most common mistake people make when it comes to weight loss is skipping meals. Research has proven this myth to be false. Skipping meals can slow your metabolism, which makes losing weight increasingly difficult, resulting in weight gain. In the absence of food, your body goes into survival mode. As a result, you tend to crave food more than you did before, leading you to eat more than you did before[13].
  • Opt For Unsweetened Beverages – Sugary beverages are very high in calories and seldom contain any useful nutrients. They offer an energy spike to the body, but it is only temporary and is followed by a crash. Therefore, you may feel hungry soon after consuming a sugary drink. Unsweetened beverages especially water is a healthier option as they are low in calories and do not cause a sugar rush.

How to Lose Fat in Specific Areas of Your Body

While a healthy, low-calorie diet can help you lose overall weight, it does not offer spot reduction of fat. Very often, our body can have specific areas where fat accumulates that is difficult to lose via dieting and exercising. Although a healthy diet and an active lifestyle is still an important factor for your overall health, if you wish to lose weight from targeted areas like your flanks, thighs or stomach, you may wish to consider a fat removal treatment.

Non-Invasive Fat Removal Treatment

CoolSculpting and SculpSure are both FDA-approved non-invasive fat loss treatments that can help you remove unwanted fat from specific areas of your body. They have no downtime and come without the risk of surgical treatments while reducing up to 27%* of fat in your treatment area.


CoolSculpting is a non-invasive fat removal treatment that utilizes the technology of cryolipolysis. It targets stubborn pockets of fat using freezing temperatures as a method of fat removal. The CoolSculpting procedure consists of applicators being placed onto the targeted areas for fat removal.

Under temperatures as low as -11°C to -13°C, the subcutaneous fat cells freeze, crystalize, and are broken down – with no damage caused to the surrounding tissue throughout the procedure. The damaged fat cells are then eliminated naturally through the body’s lymphatic system over the next 3 months after the treatment.



SculpSure is a non-invasive fat removal treatment that utilizes laser thermolysis/lipolysis to remove stubborn pockets of fat. The laser-induced heat generates temperatures between 45°C to 47°C, causing the fat cells to break down. The damaged fat cells are then eliminated naturally through the body’s lymphatic system over 3 months.

Apart from fat reduction, the targeted heat can also penetrate deep into the dermal layers of the skin to stimulate collagen production, making the treatment effective for skin laxity and cellulite as well.


While a healthy diet can help you reduce your fats, it is still recommended to exercise regularly to maintain your overall health. However, certain parts of your body may have stubborn fat that do not respond well to dieting and exercising.

When that happens, non-invasive fat removal treatments can help you achieve a more sculpted physique. Speak to us today to find out if non-invasive fat removal treatments are an ideal option for you.