Top 10 Food Sources for Fat Loss (With Macros)
Losing fat doesn’t mean starving yourself. The real key lies in choosing the right foods — ones that are filling, nutrient-dense, and support your metabolism. Below, I’ve listed 10 of the best fat-loss-friendly foods, with their nutritional values per 100g.
1. Eggs (Whole)
Eggs are a powerhouse of protein and healthy fats. They keep you fuller for longer and help preserve muscle during fat loss.
Macros (per 100g):
Calories: 155 kcal
Protein: 13 g
Carbs: 1.1 g
Fat: 11 g
👉 Best eaten boiled, scrambled, or as an omelette without excess oil.
2. Chicken Breast (Skinless)
A lean protein source that helps repair muscles and boosts metabolism.
Macros (per 100g):
Calories: 165 kcal
Protein: 31 g
Carbs: 0 g
Fat: 3.6 g
👉 Grill, boil, or stir-fry with minimal oil for best results.
3. Soya Chunks
A vegetarian protein-rich food that keeps you satisfied and helps control cravings.
Macros (per 100g dry):
Calories: 345 kcal
Protein: 52 g
Carbs: 33 g
Fat: 0.5 g
👉 Once soaked/cooked, they expand in size, making meals more filling.
4. Oats
Oats provide slow-digesting carbs and fiber that stabilize blood sugar and keep hunger away.
Macros (per 100g):
Calories: 389 kcal
Protein: 16.9 g
Carbs: 66 g
Fat: 6.9 g
Fiber: 10 g
👉 Best enjoyed as oatmeal, overnight oats, or even blended in smoothies.
5. Greek Yogurt (Unsweetened, Low-Fat)
Packed with probiotics, protein, and calcium. A creamy yet diet-friendly snack.
Macros (per 100g):
Calories: 59 kcal
Protein: 10 g
Carbs: 3.6 g
Fat: 0.4 g
👉 Top with fruits or nuts for extra flavor without added sugar.
6. Cottage Cheese (Paneer, Low-Fat)
Rich in casein protein, paneer is a slow-digesting food that helps control late-night hunger.
Macros (per 100g low-fat paneer):
Calories: 98 kcal
Protein: 11 g
Carbs: 3.4 g
Fat: 4.3 g
👉 Works well in salads, curries, or as a grilled snack.
7. Lentils (Masoor/Toor/Moong Dal)
High in plant-based protein, fiber, and micronutrients that support fat metabolism.
Macros (per 100g uncooked):
Calories: 352 kcal
Protein: 25 g
Carbs: 60 g
Fat: 1.1 g
Fiber: 11 g
👉 Pair with rice in moderation or use in soups and salads.
8. Broccoli
A low-calorie, high-fiber vegetable that keeps you full while being rich in antioxidants.
Macros (per 100g):
Calories: 34 kcal
Protein: 2.8 g
Carbs: 7 g
Fat: 0.4 g
Fiber: 2.6 g
👉 Steam, roast, or sauté lightly for maximum benefits.
9. Almonds
Nutrient-dense nuts that provide healthy fats and curb cravings when eaten in moderation.
Macros (per 100g):
Calories: 579 kcal
Protein: 21 g
Carbs: 22 g
Fat: 50 g
Fiber: 12 g
👉 Stick to 20–25g (a small handful) to avoid excess calories.
10. Apple
A naturally sweet, fiber-rich fruit that controls hunger without adding many calories.
Macros (per 100g):
Calories: 52 kcal
Protein: 0.3 g
Carbs: 14 g
Fat: 0.2 g
Fiber: 2.4 g
👉 Perfect as a mid-meal snack or pre-workout energy booster.
FINAL THOUGHTS
The journey of fat loss is not about eating less, but about eating right. High-protein foods preserve muscle, fiber-rich foods keep you full, and nutrient-dense options support overall health. Start by including 3–4 of these foods daily, balance your portions, and pair them with regular activity for best results.