Decreasing calorie intake is one of the foundations of dieting for weight loss. On a calorie-restricted diet, maintaining a high protein intake helps ensure that minimal lean muscle mass is lost while maximizing fat loss. If protein intake remains the same or increases, to create a calorie deficit you have to decrease carbohydrate and/or fat intake. Avoid adding unnecessary oils and sauces to your meals to make sure you are not adding extra calories. Most commercial sauces are full of unhealthy vegetable oils and artificial sweeteners.
Chicken Breast
A staple of the bodybuilder's diet, chicken breast is a good source of protein while containing no carbohydrates and a minimal amount of fat. To further reduce fat content, trim additional fat off of the chicken breast before cooking, or use a rack when baking. According to the Agricultural Research Service (ARS) Nutrient Database for Standard Reference, 1 oz of boneless, skinless chicken breast contains about 8 g of protein.
Vegetables
Although technically defined as carbohydrate food, most types of vegetables are typically so high in fiber and low in calories that carbohydrate impact is negligible. In addition, vegetables are incredibly nutrient dense and help support healthy body function. When focusing on low-calorie vegetables, include spinach and broccoli and avoid starchier vegetables like peas and corn, which are higher in carbohydrates and sugar. The United States Department of Agriculture also recommends reading nutrition labels to avoid vegetable products that are seasoned before being packaged, as processed vegetables typically contain extra calories.
Fruit
While on a calorie-restricted meal plan, include at least a serving or two of fresh fruit to balance your diet. Focus on lower sugar and higher fiber options like strawberries and blueberries and avoid tropical fruits such as pineapple and mango, which are higher in carbohydrates and sugar. Fruits are naturally low fat.
Egg Whites
Extremely low in calories, egg whites are a no-carbohydrate, no-fat food. Since the egg yolk contains all of the fat in the egg, the white consists of pure fast-digesting protein. One egg white typically contains about 3 g of protein.
Canned Tuna
Tuna is a great source of protein and although low in overall fat also contains omega-3 fatty acids. There has been a recent fear of mercury poisoning from consuming too much tuna, but according to the Toxicology Profile for Mercury by the Centers for Disease Control (CDC), no consumption advice is necessary for canned tuna because mercury content is not high enough to warrant health concerns. When shopping, buy tuna canned in water and avoid brands canned in vegetable oil, which adds a considerable amount of fat and calories.
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