Grocery List for Weight Loss

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The foods that you choose at the grocery store are going to have the biggest impact on your weight loss goals.  If you buy foods that are highly processed or high in fat, your weight loss goals will be sabotaged.  It is important that you buy the right foods so you will not have any temptation.

The biggest issue with grocery shopping is understanding what you are putting into your body.  It is imperative that you read the nutritional labels and compare them with other products.  You will be surprised to find that some foods marketed as “healthy” or “fat free” are actually terrible for weight loss.

Best Protein Sources for Weight Loss

When you are on a workout and weight loss program it is important to get quality sources of protein.  Protein is essential to repair muscles, increase metabolism, and keep you feeling full.  Listed below are great sources of lean protein that will assist you in your weight loss goals:

  • Chicken Breast (without skin)
  • Turkey Breast (without skin)
  • Lean Ground Turkey
  • Pork Tenderloin
  • Founder
  • Grouper
  • Halibut
  • Cod
  • Tuna
  • Salmon
  • Round Steak
  • Top Sirloin
  • Egg Whites
  • Skim Milk
  • Cottage Cheese

Recommended Protein Intake

It is important that you consume the right amount of protein in your diet.  Too little protein will hinder your body’s ability to repair and add new muscle.  Too much protein in your diet will be converted to fat.  So, what is the correct amount?  1/2 – 1 grams per pound of lean body mass.

If you weigh 200 pounds and your body fat percentage is 10%, your lean body mass is 180 pounds.  That means you should be consuming 90-180 grams of protein a day.

Best Sources of Carbohydrates for Weight Loss

Many people who are focused on weight loss believe that carbohydrates are undesirable.  While limiting your carbohydrate intake is beneficial, choosing the right carbohydrates is far more important.  The best carbohydrates for weight loss are complex carbs. 

These carbohydrates are broken down more slowly by the body and therefore gives you more time to burn them off.  Look for natural foods like whole grains and whole wheats.  Stay away from foods that are more processed like white breads and white rice.  Below is a list of carbohydrates ideal for weight loss:

  • Whole Wheat Bread
  • Sweet Potatoes
  • Oatmeal
  • Brown Rice
  • Vegetables
  • Leafy Greens

Recommended Carbohydrate Intake

The recommended intake of carbohydrate for weight loss is half gram for every pound of lean body mass.  You do need to remember that not every carbohydrate is the same.  Stick to carbohydrates that are less processed and have higher fiber.

Best Sources of Fat for Weight Loss

The word fat and weight loss seem like they should never be in the same sentence.  While this may be true with saturated fats, it is still important to get unsaturated fats in your diet.  Without unsaturated fats in your diet your body would not be able to lubricate joints of receive nutrients from fat soluble vitamins.

You should always stay away from saturated fats which typically include animal products, dairy products, and hydrogenated oils used in processed foods.  Although you want to stay away from saturated fats, you will want to make sure you get a good amount of unsaturated fats. Below is a list of fats you should include in your grocery list:

  • Fish Oil
  • Falxseed Oil
  • Olive Oil
  • Peanuts
  • Almonds
  • Rapeseed Oil

Fat Intake Recommendation

It is recommended that you get around a half a gram of healthy fat for each pound of bodyweight.  It is important to stay away from saturated fats and stick with the unsaturated types.  This should include a good amount of Essential Fatty Acids because your body cannot produce them.  Remember not to cut too much fat out of your diet because this will have negative side effects.


When going to the grocery store the most important thing to do is look at the nutritional labels.  The listed foods above are a great way to accelerate your weight loss goals in conjunction with a good exercise plan.  Remember to stay away from fats and sugars and get good lean protein and complex carbohydrates.

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