30 foods you can overeat and still lose fat
of course eating more than your maintenance will make you gain weight. but the foods you choose actually change how lean and sculpted you look !!
the key is eat smarter and add more volume to your meals to stay full longer while in a calorie deficit. volume eating is trulyyyyy a weightloss hack 👏🏼
steal my list of top 30 low cal foods 👇🏼 (per 100g)
veggies
1. celery — 14 cal
2. cucumber — 15 cal
3. lettuce / mixed greens — 15 cal
4. radishes — 16 cal
5. zucchini — 17 cal
6. tomatoes — 18 cal
7. asparagus — 20 cal
8. mushrooms — 22 cal
9. spinach — 23 cal
10. cauliflower — 25 cal
11. cabbage — 25 cal
12. broccoli — 34 cal
fruits
13. watermelon — 30 cal
14. strawberries — 32 cal
15. cantaloupe — 34 cal
16. peaches — 39 cal
17. grapefruit — 42 cal
18. orange — 47 cal
19. kiwi — 61 cal
proteins
20. egg whites — 52 cal
21. nonfat greek yogurt — 59 cal
22. tofu (firm) — 76 cal
23. low-fat cottage cheese — 81 cal
24. white fish (tilapia, cod, haddock) — ~90 cal
25. shrimp — ~99 cal
26. turkey breast — ~114 cal raw / ~135 cal cooked
low-cal fillers & high volume snacks
27. shirataki noodles — 10 cal
28. pickles — 12 cal
29. rice cakes (plain) — 387 cal per 100g (~35 cal per cake)
30. air-popped popcorn — 387 cal per 100g (~30–31 cal per cup)
all of these can be eaten in high amounts while keeping your overall calories low !! perfect for staying full and crushing a deficit 💪🏼✨
#fatloss #fitnesscoaching #fitness #fatlosstips #fitnesscoaching
When it comes to fat loss, one of the biggest challenges is feeling full and satisfied while maintaining a calorie deficit. From personal experience, incorporating high-volume, low-calorie foods into your meals has been a total game-changer. Foods like celery, cucumbers, and lettuce allow you to eat generous portions without worrying about excess calories. This approach, often called 'volume eating,' helps curb hunger pangs and prevents overeating unhealthy snacks. In addition, fruits like watermelon, strawberries, and cantaloupe not only satisfy sweet cravings but also deliver hydration and essential nutrients with minimal calories. I've found that swapping out higher-calorie desserts for fresh fruits keeps me on track without feeling deprived. Proteins such as egg whites, nonfat Greek yogurt, and tofu provide crucial muscle-supporting nutrients while staying light on calories, and they keep me energized throughout the day. Including lean proteins like turkey breast and white fish ensures you get enough protein to support fat loss and muscle maintenance. For snacks, options like air-popped popcorn and shirataki noodles are surprisingly filling and low in calories, making them perfect for when you need a crunch without the guilt. Pickles add flavor and volume without adding unwanted calories, making them a great condiment or snack on their own. Incorporating these 30 foods into your diet creates meals that feel abundant and satisfying, making it easier to maintain a calorie deficit consistently. This practical strategy has helped me stay lean while enjoying a diverse and flavorful diet. Remember, the key isn’t just eating less—it’s eating smarter with foods that nourish your body and fill you up.
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