The Best Foods to Buy When Trying to Lose Weight

One of the easiest ways to make fat loss easier is to have the right foods in the house.

You do not need fancy diet foods, expensive supplements, or complicated recipes.

You just need simple, everyday foods that help you hit your calories and protein.

If you live in Spain, Mercadona is a great place to do most of your fat loss shopping because you can get simple, affordable foods in one place.

A good fat loss shop should include:

Protein foods.
Carbohydrate foods.
Some healthy fats.
Fruit and vegetables.
A few lower-calorie swaps.

Protein Foods

Protein is one of the most important things to focus on when losing fat.

It helps keep you fuller for longer and helps you keep muscle while you lose weight.

Try to include a protein source with each meal.

Simple protein foods to buy:

Chicken breast
Turkey breast
Turkey mince
Lean beef mince
Eggs
Egg whites
Tuna
White fish
Salmon
Prawns
Greek yoghurt
High-protein yoghurts
Cottage cheese
Light cheese
Ham or turkey slices
Protein shakes
Protein bars

You do not need to eat all of these.

Just pick the ones you enjoy and can eat regularly.

Carbohydrate Foods

Carbs are not bad.

You do not need to cut out bread, pasta, rice, or potatoes to lose fat.

You just need to control your portions and fit them into your calorie target.

Simple carbohydrate foods to buy:

Rice
Potatoes
Sweet potatoes
Pasta
Wraps
Bread
Bagels
Oats
Cereal
Rice cakes
Fruit
Beans
Lentils

Carbs help give you energy for training, walking, work, and normal day-to-day life.

They also make meals more enjoyable.

Fat Sources

Fats are important, but they are easy to overeat because they are higher in calories.

Good fat sources include:

Olive oil
Avocado
Nuts
Peanut butter
Whole eggs
Salmon
Cheese
Dark chocolate

The important thing to remember is that fats are already included in lots of other foods.

Eggs, salmon, beef, cheese, yoghurts, sauces, and snacks can already contain fat.

So you do not always need to add lots of extra fat to your meals.

A common mistake is using too much oil when cooking.

Olive oil is healthy, but it is still high in calories.

If you are trying to lose fat, use a small amount or swap to a low-calorie cooking spray.

Fruit and Vegetables

Fruit and vegetables help fill your plate without adding too many calories.

Good options to buy:

Apples
Bananas
Berries
Oranges
Melon
Pineapple
Grapes
Broccoli
Peppers
Onions
Carrots
Lettuce
Cucumber
Spinach
Green beans
Courgette
Mushrooms
Tomatoes

A simple way to build meals is:

Protein source.
Carb source.
Vegetables or salad.
Sauce or seasoning.

This keeps meals filling without making them complicated.

Diet Swaps

You do not need to remove all the foods you enjoy.

But a few lower-calorie swaps can make fat loss much easier.

Good diet swaps to buy:

Zero-calorie drinks instead of full-sugar drinks
Low-calorie cooking spray instead of oil
Light cheese instead of full-fat cheese
0% Greek yoghurt instead of full-fat yoghurt
Diet sauces instead of high-calorie sauces
Lean mince instead of higher-fat mince
Turkey bacon instead of normal bacon
High-protein yoghurt instead of desserts
Low-calorie wraps instead of higher-calorie wraps
Light mayonnaise instead of full-fat mayonnaise
Sweetener instead of sugar
Air fryer chips or potatoes instead of deep-fried chips

These swaps are not magic.

They just help you eat similar foods for fewer calories.

That can make dieting feel much easier.

Simple Meal Ideas

You can make lots of easy meals from this shopping list.

Eggs on toast with fruit.
Greek yoghurt with berries and oats.
Chicken wrap with salad.
Turkey mince with rice and vegetables.
Tuna pasta salad.
Chicken, potatoes, and vegetables.
Salmon with rice and salad.
Lean beef mince with potatoes.
Protein yoghurt and a banana.
Turkey slices in a wrap with light cheese.

These meals are simple, quick, and easy to repeat.

That is what matters.

Keep It Simple

A fat loss shopping list does not need to be complicated.

You need foods that help you:

Hit your protein.
Control your calories.
Stay full.
Enjoy your meals.
Stick to the plan.

Most of your shop should be simple everyday foods.

Protein, carbs, fruit, vegetables, and a few lower-calorie swaps.

You can get most of this from Mercadona without needing to visit lots of different shops.

If you need help building a fat loss plan that fits around your lifestyle, fill in our contact form and we will help you get started.