Fat loss foods

Fat Loss Foods

In this post, I am going to give you a list of Fat loss foods. These are the foods that are very high in satiety index, i.e when you eat them you feel full. They curb your appetite and cravings (1).

These are the foods that you should include in your diet when you are on a fat loss regimen.

Now, before we start, I should tell you that Fat loss is independent of the type of foods that you eat. Fat loss depends on the simple mathematical equation of calorie balance.
That means you need to burn more calories than you consume.

However, as we get into implementation things start to change. When you start to eat less and exercise more you feel more hungry, more tired and your cravings start to shoot up.

So, I am going to give you a list of foods that are low in calories, rich in nutrients and are high in satiety index so don’t feel hungry all the time and can easily follow your diet.


Boiled potato Potato may be considered bad by many people for fat loss, but research says otherwise. Potato is very high in satiety index, 323%.



Oatmeal – Oatmeal is a very healthy food overall. Rich in complex carbs, high in fiber and very high in satiety index, 209%

Eggs – Egg is an excellent source of protein and healthy fats. Rich source of Vitamin D, Choline and Selenium. Eggs have a satiety index of 150%.

Oranges – Oranges are very low in calories. They are very high in Vitamin C and have a satiety index of 202%.

Apples – Apple is very low in calories, one medium-sized apple contains less than 100 cals. They are low in sugar and very filling with a satiety index of 197%.


Baked beans – Baked beans are a good source of Vitamin A, C, K. They have very low calories and high satiety index 168%.

Lentils – Lentils are a decent source of vegetarian protein. They are high in Folate, Iron and Manganese. They are low in calories and high in satiety index, 133%.

Fish – Fish is a very good source of protein. And depending on the variety of fish you choose you can get a fish that is high in fat to one that is very lean. They are rich in minerals like Phosphorus, Selenium, Potassium, and Zinc. They have a very high satiety index of 225%

Meat – Depending on the type of meat you choose, you get a very high source animal protein with complete amino acids. They are rich in Vitamin B, and minerals like Phosphorus, Selenium, and Zinc. They have a high satiety index of 176%.




Pineapple – Pineapple, is an excellent fruit with very high vitamin C content. It is rich in manganese and low in calories, about 50 per 100 gms. It is an excellent fruit to curb your hunger.



Melons – Depending on the type of melon you choose they are high in Vitamin A, C and very low calories, 35 per 100 gms. They are a good option to add to your diet when eating low calories.

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