Fat-Free Food List For Weight Loss

First posted on VeryWell.com

 Fat-Free Canned Foods.  Canned foods can be good for dieters on a budget. Foods that are canned generally last longer and can be reheated quickly and conveniently.

If you are watching your sodium intake, check the Nutrition Facts label before you buy. Some fat-free canned foods like beans and soups many contain a lot of salt.

• White beans
• Black beans
• Garbanzo beans
• Canned tomatoes
• Canned corn
• Other canned vegetables
• Canned fruit with no added syrup
• Tuna (canned in water, not oil) 

• Fat-free refried beans
• Canned soups with a clear base (avoid cream soups)

Fat-Free Dairy Foods.  Not all fat-free dairy products taste good. So it's important to consider flavor when making your choice. Sometimes buying a low-fat version is better because you'll be satisfied eating less of it and consuming fewer calories overall.

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

Fat-Free Condiments. If you can live without sauces and spreads, you might be able to lose weight faster. Many times condiments add calories without adding too much flavor. But if you prefer to add condiments to your meal, choose these fat-free varieties.

• Reduced-fat or fat-free salad dressing
• Light mayo
• Salsa
• Butter buds
• Vinegar
• Cocktail sauce
• Reduced-sugar fruit spread or jam
• Soy sauce
• Tomato sauce

Low-Fat or Lean Protein. Lean protein should top your list of diet-friendly foods. They contain some fat but provide a powerful nutritional boost.

• Lean ground turkey (make sure you choose the best varieties)
• Skinless chicken and turkey breasts
• Lean cold cuts like sliced boiled ham
• Frozen or refrigerated grilled chicken pieces

• Fresh or frozen fish and seafood
• Eggs, egg substitute, or egg whites
• Almonds

Fat-free Treats.  In a perfect world, dieters wouldn't need treats. But we all need a sweet treat now and then. These are the best diet-friendly choices. Some contain a little bit of fat, but many are fat-free.

• Hard candies
• Gum
• Tootsie Rolls
• Lollipops
• Fat-free Jello cups
• Low-fat granola bars
• Low-fat ice cream bars 
• Push-Ups
• Sorbet
• Sherbet
• Fudgesicles

Fat-Free Bread and Grain Products. Try to choose high-fiber breads and grains, even if they provide a little bit of fat. But try to keep your choices low in calories.

• Whole-grain, reduced-sugar, and bran cereals 

• Whole-grain bread
• Brown rice
• Whole-wheat pita
• Oatmeal (avoid high-sugar packets)
• Whole-grain pasta

Veggies ( my personal favorite )

        veggie trays

        carrots

        celery

        cucumbers

        other raw veggies

By having this list of fat-free foods and diet-friendly foods on hand you can maintain your low-fat diet and take care of food cravings.

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