Fat-Free Foods for Weight Loss

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.

Canned Foods

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 beans
• Canned corn
• Canned fruit with no added syrup
• Canned soups with a clear base (avoid cream-based soups)
• Canned tomatoes
• Garbanzo beans
• Other canned vegetables
• Tuna (low-fat when packed in water, not oil)
• White beans

Dairy Products

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 yogurt
• Fat-free or low-fat cream cheese
• Fat-free traditional yogurt
• Low-fat cheese like part-skim mozzarella
• Non-fat milk
• Reduced-fat or fat-free sour cream

Condiments

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 sauce
• Light mayonnaise
• Reduced-fat or fat-free salad dressing
• Reduced-sugar fruit spread or jam
• Salsa
• Soy sauce
• Tomato sauce
• Vinegar

Protein Sources

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 whites
• Fresh or frozen fish and seafood
• Frozen or refrigerated grilled chicken pieces
• Lean deli cuts like sliced ham
• Lean ground turkey or skinless turkey breast
• Skinless chicken breasts

Fruits and Vegetables

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:

• Asparagus
• Bananas
• Blueberries
• Broccoli
• Brussels sprouts
• Carrots
• Cauliflower
• Celery
• Leafy greens (such as spinach, chard, kale)
• Mushrooms
• Pumpkin
• Raspberries
• Zucchini

Bread and Grains

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 rice
• Oatmeal
• Whole grain bread
• Whole grain cereals
• Whole grain pasta
• Whole wheat pita bread

Sweets

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 gum
• Fat-free gelatin cups
• Hard candies
• Lollipops
• Non-fat ice cream bars 
• Popsicles
• Sorbet or sherbet
• Tootsie 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.