Nutrition for Weight Loss Fat-Free Foods for Weight Loss By Jennifer R. Scott Jennifer R. Scott is a weight loss writer. She designed her own successful weight loss plan, which helped her safely lose 50 pounds in about a year. Learn about our editorial process Jennifer R. Scott Reviewed by Reviewed by Mia Syn, MS, RDN on July 31, 2020 instagram Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. She is also the host of Good Food Friday on ABC News 4. Learn about our Review Board Mia Syn, MS, RDN Updated on August 07, 2020 Print Table of Contents View All Canned Foods Dairy Products Condiments Protein Sources Fruits and Vegetables Bread and Grains Sweets If you are trying to lose weight, the foods you buy at the grocery store can have a major impact on your success. When shopping, consider bringing a detailed list of healthy fat-free foods to aid in your selection. That, along with a careful review of nutrition labels, will help keep your diet on track. You might be surprised by the foods that make the healthy fat-free list. Most of these foods are naturally free of fat. You'll also note that many of the processed fat-free foods are not on the list. While these processed foods will reduce fat intake, many manufacturers replace fats with sugar and carbohydrates that promote weight gain and affect blood sugars. Many foods on this fat-free list offer ample nutrition while keeping the calorie count low, which makes them invariably the best for healthy, sustainable weight loss. Other food choices may not offer as much nutrition but can satisfy your cravings for sweets, candy, or other treats. In addition to no-fat foods, some low-fat foods are listed to help you with your eating plan. Not on this list are empty-calorie foods like chips and cookies, ice cream, chocolate candy, high-calorie frozen meals, fried foods like fish sticks, and condiments like mayonnaise and salad dressings. Calorie-Dense Foods vs High-Calorie Foods for Weight Loss Canned Foods Verywell / Alexandra Shytsman Canned foods, such as beans, can be good for people on a budget. Foods that are canned are usually more economical, generally last longer, and can be reheated quickly and conveniently. Consider these options: Black beansCanned cornCanned fruit with no added syrupCanned soups with a clear base (avoid cream-based soups)Canned tomatoesGarbanzo beansOther canned vegetablesTuna (low-fat when packed in water, not oil)White beans If you are watching your sodium intake, check the nutrition label before buying fat-free canned foods like beans and soups. Many contain a lot of salt and need to be either rinsed or diluted to reduce the sodium content per serving. Dairy Products Verywell / Alexandra Shytsman Studies have shown that including low-fat dairy products in your diet can improve weight loss outcomes especially in certain populations (like post-menopausal women). But not all low-fat or fat-free dairy products taste good, so it's important to consider flavor when making your choice. Sometimes buying a low-fat version (rather than a fat-free version) is better because you're more likely to be satisfied with a smaller portion and, as a result, may consume fewer calories overall. Be sure to check the nutrition facts label for added sweeteners—some no-fat foods in the dairy section are higher in added sugar. Consider these options: Fat-free Greek yogurtFat-free or low-fat cream cheeseFat-free traditional yogurtLow-fat cheese like part-skim mozzarellaNon-fat milkReduced-fat or fat-free sour cream Always check the nutrition label: Certain non-fat Greek yogurts can have as much as 24 grams of sugar per 6-ounce container, almost as much as the recommended daily allowance for many adults. Condiments Verywell / Alexandra Shytsman If you can live without condiments like sauces and spreads, you might be able to lose weight faster. Many times, condiments add calories without adding much in the way of nutritional value. But if you prefer to add condiments to your meal, consider these fat-free varieties: Cocktail sauceLight mayonnaiseReduced-fat or fat-free salad dressingReduced-sugar fruit spread or jamSalsaSoy sauceTomato sauceVinegar Protein Sources Verywell / Alexandra Shytsman Lean sources of protein should top your list of low-fat foods. These contain some fat but provide a powerful nutritional boost. Consider: Eggs, egg substitute, or egg whitesFresh or frozen fish and seafoodFrozen or refrigerated grilled chicken piecesLean deli cuts like sliced hamLean ground turkey or skinless turkey breastSkinless chicken breasts The American Heart Association recommends that you limit your consumption of meat, chicken, and fish to 5 1/2 ounces per day. A 3-ounce portion is roughly the size of a deck of cards. Fruits and Vegetables Verywell / Alexandra Shytsman Most fruits and vegetables are naturally fat-free or very low in fat. Most also provide important nutrients like fiber that can help you to feel full and satisfied. Studies have shown that eating more vegetables can help to improve weight loss outcomes. There are also studies showing that increased fruit can have a positive effect if you are trying to lose weight. Consider filling your plate with these nutritious fruits and veggies to add flavor, crunch, or sweetness to your meals: AsparagusBananasBlueberriesBroccoliBrussels sproutsCarrotsCauliflowerCeleryLeafy greens (such as spinach, chard, kale)MushroomsPumpkinRaspberriesZucchini Bread and Grains Verywell / Alexandra Shytsman Choose high-fiber bread and grains, even if they provide a little bit of fat. Some observational studies have shown that a higher intake of whole grains is associated with a lower BMI. But try to keep your choices low in calories. Consider: Brown riceOatmealWhole grain breadWhole grain cerealsWhole grain pastaWhole wheat pita bread Carbohydrates are an important component of your diet. The USDA recommends that most Americans consume 45% to 65% of their daily calorie intake from carbohydrates or a minimum of 130 grams. Sweets Verywell / Alexandra Shytsman We all need a sweet treat now and then. The key is moderation. Some of the tastiest choices contain a little bit of fat, but many are fat-free, including: Chewing gumFat-free gelatin cupsHard candiesLollipopsNon-fat ice cream bars PopsiclesSorbet or sherbetTootsie Rolls A Word From Verywell With this shopping list of low-fat and fat-free foods, you'll be ready to handle meal preparation and any cravings that come your way. The more you plan ahead, the less likely you will be to reach for foods that are less nutritious and higher in fat. You can even go online and look up nutritional information in advance to make your shopping faster and simpler. What Are the Different Types of Dietary Fat? Was this page helpful? Thanks for your feedback! Looking to lose weight? Our nutrition guide can help you get on the right track. Sign up and get it free! Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Ilich JZ, Kelly OJ, Liu PY, et al. Role of calcium and low-fat dairy foods in weight-loss outcomes revisited: Results from the randomized trial of effects on bone and body composition in overweight/obese postmenopausal women. Nutrients. 2019;11(5):1157. doi:10.3390/nu11051157 Meat, Poultry, and Fish: Picking Healthy Proteins. American Heart Association. Updated March 26, 2017. Nour M, Lutze SA, Grech A, Allman-Farinelli M. The relationship between vegetable intake and weight outcomes: A systematic review of cohort studies. Nutrients. 2018;10(11):1626. doi:10.3390/nu10111626 Schroder KE. Effects of fruit consumption on body mass index and weight loss in a sample of overweight and obese dieters enrolled in a weight-loss intervention trial. Nutrition. 2010;26(7-8):727-734. doi:10.1016/j.nut.2009.08.009 Maki KC, Palacios OM, Koecher K, et al. The relationship between whole grain intake and body weight: Results of meta-analyses of observational studies and randomized controlled trials. Nutrients. 2019;11(6):1245. doi:10.3390/nu11061245 Daily Nutritional Goals for Age-Sex Groups Based on Dietary Reference Intakes and Dietary Guidelines Recommendations. USDA. 2015 Additional Reading American Heart Association. The American Heart Association's Diet and Lifestyle Recommendations. Updated August 15, 2017. U.S. Department of Agriculture. USDA Food Composition Databases. Updated March 2018.