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Nutrient Dense Food to Assist in Weight Loss

Regardless of the type of food the most important factor contributing to weightloss and affecting body compsoiton will always be calories in vs calories out; That is you must eat less calories and/or exercise more to create a caloric deficit and acheieve weight loss. That being said, choosing foods that are micronutrient and fiber dense will increase satiety, decrease cravings and promote healthy bodily functions due to their natural abundance of vitamins and minerals thus making weight loss and body composition goals eaier to achieve.


  • Egg Whites- Removing the white from the yolk eliminates virtually all the cholesterol and fat from the egg while retaining 4g of protein per egg white; and a mere 16 calories per egg.

  • Wild Salmon- Another low calorie lean protein source which is amazing for your heart and health: Omega 3 fatty acids, Essential Amino Acids, Vitamin A, Vitamin D, Vitamin B6, Vitamin B ,Vitamin E, and appreciable amounts of calcium, iron, zinc, magnesium, and phosphorus

  • Organic Turkey Breast- At 32g of protein per 4oz serving, turkey packs a protein punch that's low in saturated fat. Its also loaded with B vitamins and may aid in cancer prevention


  • Broccoli- Low calories, high fiber and loaded with more vitamin C then an orange. Rich in potassium, beta-carotene and Vitamin K to help maintain a healthy nervous system, immune system and bone health.

  • Kale- Only 36 calories per cup and loaded with fiber, Vitamin C, Vitamin A and Vitamin K. Kale is the king of vegetables

  • Spinach- Loaded with 20% of RDA dietary fiber with Vitamin C, Vitamin K, vitamin E, beta-carotene, manganese, zinc and selenium. Spinach not onl aids in weight loss but also aides in the health of bones, skin, immunity, vision, and the nervous system.


  • Steel Cut Oatmeal- Being the least processed type of Oats, a 1/2 cup serving of cooked steel-cut oatmeal provides only 150 calories. It is a good source of complex carbohydrates, and provides 4 g of soluble fiber, which works to lower cholesterol. It also provides 5 g of protein.

  • Buckwheat pasta- Low on the Glycemic index and packed with fiber, this type of Japanese pasta helps keep blood-glucose levels stable by providing complex carbohydrates. It also contains each of the eight essential amino acids, making it a rare non-animal source of complete protein

  • Quinoa- Another low-cholesterol complex carbohydrate high in fiber that contains all eight essential amino acids making it another non-animal complete protein source.


  • Goji Berries- Only 35 calories per tablespoon and containing just about every vitamin to aide in free-radical reduction, cancer prevention, vision and overall longevity. To many benefits to list.

  • Grapefruit- Grapefruit is loaded with fiber, high in enzymes that aide in fat oxidation, has high water content and has low sodium. High in Vitamin C, Vitamin A, lycopene, naringenin. Grapefruit helps lower your cholesterol levels and may even help prevent colon cancer.

  • Blueberries- Low on the Glycemic index, packed with vitamins and antioxidants and only 84 calories per 1 cup