Do you have excess body fat that you just can’t seem to shake? You are not alone in that. But…we’ve got your back! The best foods for fat loss are ones that are high in protein and fiber. They also contain a good amount of nutrients, while helping to control hunger, support metabolism and muscle mass.
Below, we will go over the 10 best foods to eat to lose body fat. We include each food’s macros and even a meal idea for each one.
Nuts (raw, unsalted)
These little morsels are very satiating. They also contain healthy fats, protein and fiber.
Nuts are calorie-dense, so you want to eat these little guys in small portions and in moderation. The best types to eat for fat loss are almonds, walnuts and pistachios.
Macros (28g almonds):
– Calories: approximately 165
– Protein: 6g
– Fat: 14g
– Carbohydrates: 6g
Meal Idea: One cup plain Greek yogurt, half cup sliced strawberries, topped with 1 tablespoon sliced almonds.
Eggs
Eggs are one of the best foods to eat to lose body fat due to their low calorie content and their good amount of protein.
Starting your day off eating eggs in the morning will rev up your metabolism and help to regulate appetite hormones. The great thing about eggs though, is they can be eaten for breakfast, as a snack, added to a salad for lunch or dare we say…even for dinner?
Macros (1 large egg):
Calories: approximately 70-80
Protein: 6g
Fat: 5g
Carbohydrates: 1g (or less)
Meal Idea: Two scrambled eggs with spinach, bell peppers and mushrooms, one piece of whole grain toast.
Berries
Have a sweet tooth? Berries will satisfy those sweet cravings, while keeping your calories very low. They are also high in antioxidants and fiber, which will keep you feeling full longer. Because of these things, berries are great for losing fat.
Macros (1 cup strawberries):
– Calories: 50
– Protein: 1g
– Fat: 0g
– Carbohydrates: 12g
Meal Idea: One cup cooked oats, half cup skim milk, topped with one cup mixed berries.
Salmon
Oddly enough, salmon is known to be a fatty fish, but yet it is great for burning fat. This is why it makes our 10 best foods to eat to lose body fat list.
Salmon is a lean protein that is low in calories. It is also high in omega-3 fatty acids which can decrease inflammation in your body, making it ideal for fat loss.
Macros (100g cooked salmon):
– Calories: 150 – 200
– Protein: 22g
– Fat: 13g
– Carbohydrates: 0g
Meal Idea: Baked salmon, wild rice and asparagus.
Spinach
There is a reason Popeye never looked like he had an ounce of body fat on him. Spinach is very low in calories, but high in water, vitamins, minerals and antioxidants. This makes it perfect for losing body fat, as it will keep you satiated while being very healthy for you!
Macros (1 cup raw spinach):
– Calories: 7
– Protein: 1g
– Fat: 0g
– Carbohydrates: 1g
Meal Idea: Smoothie with spinach, blueberries, banana, plain Greek yogurt and milk of choice (or water, if preferred).
Quinoa
High in both protein and fiber, we had to include quinoa to our list of best foods to eat to lose body fat. Of course, due to the high protein and fiber content, quinoa promotes satiety, while helping to control cravings throughout the day.
Not only is quinoa full of vitamins, minerals and antioxidants, but it also contains anti-inflammatory properties which is excellent for losing body fat.
Macros (1 cup, cooked):
– Calories: 222
– Protein: 8g
– Fat: 3.5g
– Carbohydrates: 39g
Meal Idea: Easily add it into a Greek-style salad (greens of choice, tomatoes, red onion, cucumbers and feta).
Oats
Oats have many health benefits. A study done by National Institutes of Health shows the many different health benefits, including anti-inflammatory properties. They are also protein and fiber rich, but low in calories which makes them perfect for fat loss. They will keep you full for hours!
Oats are slow-digesting which will help to curb your appetite and cravings. They are also chock full of vitamins, minerals and antioxidants.
While some people are not a fan of oatmeal, it is quite versatile in the sense that you can add many different food combinations to it. Some examples are berries, bananas, peanut butter, honey, seeds, nuts, cinnamon, yogurt and even protein powder if you want that extra protein in there!
Macros (1/2 cup, uncooked):
– Calories: 150
– Protein: 5g
– Fat: 3g
– Carbohydrates: 27g
Meal Idea: One cup plain oatmeal mixed with 3/4 cup vanilla yogurt, topped with 3 tablespoons sliced almonds and a pinch of cinnamon.
Greek Yogurt (Plain)
Being a rich protein source, Greek yogurt makes our list of best foods to eat to lose body fat. Choosing plain Greek yogurt specifically is best as it does not have a high sugar content like the flavored types do. If you want to sweeten it up a bit, add a bit of natural honey or berries.
Yogurt is very gut-friendly due to its probiotics content. It’s also great for bone health, due to being rich in calcium and vitamin D, as well as keeping blood sugar levels in check.
Macros (3/4 cup, nonfat):
– Calories: approximately 100
– Protein: 17g
– Fat: 0g
– Carbohydrates: 6g
Meal Idea: Half cup plain Greek yogurt, 2 tablespoons peanut butter, 1/2 teaspoon honey, 1/8 teaspoon cinnamon and a few dark chocolate chips sprinkled on top (if desired).
Chicken Breast
Due to their high (lean) protein and low calorie combination, chicken breasts are excellent for fat loss. Due to their high protein content, you will feel full longer and the urge to snack will lessen. Lean protein also helps to preserve muscle mass, which may also boost metabolism.
You will want to opt for the skinless kind as that is the leanest cut. The healthiest cooking methods for chicken breasts are grilling, baking, poaching or steaming.
Macros (100g cooked):
– Calories: 165
– Protein: 31g
– Fat: 3g
– Carbohydrates: 0g
Meal Idea: Chicken stir-fry with vegetables and either brown rice or cauliflower rice (as a low-carb alternative).
Beans & Legumes
Last, but not least, beans and legumes make our best foods to eat to lose body fat list due to their high content of fiber and protein. These little guys will keep you satiated for hours!
Beans and legumes are also low in calories and fat, so really…how can you wrong with them?
Macros (1 cup lentils, cooked):
– Calories: 230
– Protein: 18g
– Fat: 1g
– Carbohydrates: 40g
Meal Idea: Stir lentils into your favorite marinara sauce (or homemade sauce), combined with whole grain pasta.
Summary
Keep it simple. When it comes to losing body fat, the goal isn’t to eat less—it’s to eat smarter. Choosing nutrient-dense foods that are high in protein and fiber helps you stay full longer, support lean muscle, and keep cravings from running the show.
That’s where our 10 best foods to eat to lose body fat list comes in. These foods help you prioritize what matters most, making fat loss feel more manageable and easier to maintain. Focus on filling, nourishing choices, and you’ll spend less time feeling hungry and more time feeling confident in your progress.
