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Trying to lose fat? A large serving of mayo, creamy dressing, or sugary sauce can easily add more calories than the actual protein or side dish. Fat loss comes down to total calorie intake, so choosing lower calorie sauces can make dieting much easier. 1. Salsa – 36 kcal / 100g P: 1.5g / F: 0.2g / C: 7g Tomato based, high volume, low calorie. Great with chicken, rice, tacos. 2. Mustard – 66 kcal / 100g P: 4g / F: 4g / C: 5g Strong flavor with very few calories. 3. Light ketchup – 50 kcal / 100g P: 1g / F: 0.1g / C: 11g Lower sugar than regular ketchup. 4. Zero sugar BBQ sauce – 15 kcal / 100g P: 1g / F: 0g / C: 3g Very low calorie option for grilled foods. 5. Soy sauce – 53 kcal / 100ml P: 8g / F: 0g / C: 5g Excellent for rice and stir fry dishes. High sodium content. 6. Greek yogurt garlic sauce – 73 kcal / 100g 0% Greek yogurt + garlic + lemon juice P: 10g / F: 0.4g / C: 6g High protein and filling. 7. No sugar added tomato sauce – 29 kcal / 100g P:

Trying to lose fat? Best low calorie fish choices for dieting Fish is one of the best protein sources for fat loss because it is high in protein, very filling, and naturally low in carbohydrates. All values are per 100 g raw product. Cod (82 kcal) – P 18g / F 0.7g / C 0g Very lean white fish, rich in B12 and selenium. Pros: extremely low calorie. Cons: can be dry. Pollock (92 kcal) – P 19g / F 1g / C 0g Mild taste, solid lean protein. Pros: affordable and lean. Cons: low micronutrient variety. Tilapia (96 kcal) – P 20g / F 1.7g / C 0g Easy to cook, low fat. Pros: high protein. Cons: low omega-3. Pike-perch (84 kcal) – P 19g / F 0.8g / C 0g Very lean freshwater fish. Pros: clean protein source. Cons: mild flavor. Trout (168 kcal) – P 20g / F 8g / C 0g Contains omega-3 fats. Pros: heart healthy fats. Cons: higher calories. Tuna (109 kcal) – P 24g / F 1g / C 0g Very high protein density. Pros: very filling. Cons: mercury considerations. Shrimp (99 kcal) – P 24g / F 0.3g / C 0g Extremely

Want to lose fat? Which carbohydrate sources are the best choice when dieting? 10 good carbohydrate sources for fat loss measured per 100g: 1. Boiled potatoes 77 kcal 2g protein 0.1g fat 17g carbs Very filling with low calories. Excellent potassium source. 2. Sweet potatoes 86 kcal 1.6g protein 0.1g fat 20g carbs Higher beta-carotene and fiber content than regular potatoes. 3. Oats 389 kcal 16.9g protein 6.9g fat 66g carbs High in fiber, slower digestion and better satiety. 4. Cooked white rice 130 kcal 2.4g protein 0.3g fat 28g carbs Easy to digest and useful around workouts. 5. Cooked brown rice 111 kcal 2.6g protein 0.9g fat 23g carbs Contains more fiber and micronutrients than white rice. 6. Cooked quinoa 120 kcal 4.4g protein 1.9g fat 21g carbs Higher protein and mineral content than many grains. 7. Cooked bulgur 83 kcal 3.1g protein 0.2g fat 18.5g carbs High food volume with relatively low calories. Goo

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Want to lose fat? Which chicken breast option is the best choice when dieting? Here are 10 lower calorie chicken breast options measured raw per 100g: 1. Skinless chicken breast raw 120 kcal 23g protein 2.6g fat 0g carbs Very high protein and low calorie. Rich in niacin, selenium and vitamin B6. One of the best options for dieting. 2. Grilled chicken breast without oil 128 kcal 26g protein 2.7g fat 0g carbs Very filling with minimal calories. Great for salads, rice bowls or wraps. 3. Air fried chicken breast 130 kcal 26g protein 3g fat 0g carbs Crispy texture without needing much oil. Easier to stay lower calorie compared to deep frying. 4. Oven baked chicken breast with 5g olive oil 165 kcal 24g protein 7g fat 0g carbs 5g olive oil adds around 45 kcal. Still a good option if portions are controlled. 5. Chicken breast strips with seasoning only 125 kcal 24g protein 2.8g fat 1g carbs Good for meal prep and quick high protein meals.

Want to lose fat? Meat is naturally a high-protein, very filling food that helps preserve muscle mass during a calorie deficit. Most of the extra calories in “fried or baked meat meals” come from added oil, butter, breading, sauces, or fatty sides, not the meat itself. 10 lower calorie baked/cooked meats per 100g (raw base + cooked style): 1. Chicken breast (grilled, no oil) 165 kcal 31g protein, 3.6g fat, 0g carbs One of the best lean protein sources for fat loss. 2. Turkey breast (baked, no oil) 170 kcal 30g protein, 4g fat, 0g carbs Very similar to chicken, slightly juicier texture. 3. Lean beef (5% fat, grilled) 187 kcal 28g protein, 8g fat, 0g carbs High in iron, zinc, and B12. 4. Pork loin (trimmed, baked) 195 kcal 29g protein, 8g fat, 0g carbs Lean pork option with solid protein content. 5. Chicken breast (air fryer + 3g oil spray) 175 kcal 31g protein, 3.6g fat, 0g carbs Oil spray adds roughly +27 kcal per 100g. 6. Turkey thigh (skinless, baked)