Reggie Wright

Most people eat fruit 🍓 but almost nobody thinks about when to eat it ⏰

Bananas 🍌 are best pre-workout because they provide fast-digesting carbs to boost energy, pumps, and training performance.

Watermelon 🍉 works great pre or intra-workout thanks to its high water content and compounds that support blood flow and endurance.

Oranges 🍊 are ideal post-workout to help replenish glycogen and support faster recovery after hard sessions.

Blueberries 🫐 can be eaten daily since their antioxidants help reduce inflammation and muscle soreness over time.

Kiwi 🥝 at night supports digestion and may improve sleep quality, helping your body recover while you rest.

Cherries 🍒 are perfect at night or during recovery because their natural melatonin can support deeper sleep and better muscle repair.

Comment “blueprint” and I’ll send you my nutrition guide full of foods and meals to help you lose fat and build muscle ✅💪🏾

Comment “guide” and I’ll send you my free nutrition guide with even more foods and meals to help you lose fat sustainably 💪🏽

If you’re always hungry while trying to lose fat… this is probably what you’re missing..

Most people focus on calories alone, but ignore one of the biggest fat loss hacks: fiber.

Fiber supports fat loss because it slows digestion, keeps you fuller for longer, stabilizes blood sugar, and helps control cravings — which makes staying in a calorie deficit feel way easier.

Here are 4 high-fiber foods you should start eating more of 👇🏾

Raspberries – One of the highest fiber fruits you can eat. Just 1 cup gives you around 8g of fiber while staying low in calories, making it perfect for snacks, smoothies, or adding to yogurt.

Chia seeds – These are a fat loss cheat code. They absorb water and expand in your stomach, helping you feel full longer. Add 1–2 tablespoons to oats, yogurt, or shakes for an easy fiber boost.

Lentils – A powerhouse for fat loss. They combine high fiber AND plant-based protein, which keeps you extremely full and satisfied after meals. Great for bowls, soups, or meal prep.

Broccoli – Low calorie but high volume and fiber. You can eat large portions without adding many calories, making it perfect for keeping meals big and filling.

Here’s the simple target most people should follow:

For fat loss, aim for about 10–15g of fiber per 1,000 calories you eat.

That means:

If you’re eating 2,000 calories → aim for 20–30g of fiber per day
If you’re eating 2,500 calories → aim for 25–38g per day

When your meals are higher in fiber, you naturally feel fuller, snack less, and stay consistent with your calorie deficit without feeling like you’re starving.

That’s how you make fat loss sustainable.

Comment “guide” and I’ll send you my free nutrition guide with even more foods and meals to help you lose fat sustainably 💪🏽

Comment “mastery” and I’ll send a list of more foods and meals to help you lose fat, tone up, improve your health, and finally master your nutrition ✅

Here’s a list of 30 foods you can work into your daily routine and still consistently burn fat. 🔥

The key is learning to eat with intention and adding more volume to your meals so you stay fuller longer while in a calorie deficit. ✅

Here’s the list 👇 (per 100g)

🥦 VEGGIES

1. Cucumber – 15 kcal
2. Zucchini – 17 kcal
3. Spinach – 23 kcal
4. Broccoli – 34 kcal
5. Cauliflower – 25 kcal
6. Bell peppers – 31 kcal
7. Lettuce / mixed greens – 15 kcal
8. Celery – 14 kcal
9. Asparagus – 20 kcal
10. Mushrooms – 22 kcal

🍓 FRUITS

11. Strawberries – 32 kcal
12. Blueberries – 57 kcal
13. Raspberries – 52 kcal
14. Watermelon – 30 kcal
15. Grapefruit – 42 kcal
16. Kiwi – 41 kcal
17. Cantaloupe – 34 kcal
18. Orange – 47 kcal

🍗 PROTEINS

19. Egg whites – 52 kcal
20. Shrimp – 85 kcal
21. White fish (tilapia, cod, haddock) – 80 kcal
22. Nonfat Greek yogurt – 59 kcal
23. Low-fat cottage cheese – 81 kcal
24. Turkey breast – 104 kcal
25. Tofu (light/firm) – 76 kcal

🍚 CARBS / FILLERS

26. Rice cakes (plain) – 35 kcal
27. Air-popped popcorn – 387 kcal (but super light—about 30 kcal per cup)
28. Shirataki noodles – 10 kcal
29. Pickles – 12 kcal
30. Zucchini noodles – 17 kcal

You can load up on these foods while in a deficit, stay full, and still watch the fat come off. 💪🏾

Comment “blueprint” and I’ll send over my free nutrition guide with more fat-burning foods & meals to help you lose fat and keep it off ✅

For fat loss, the “best” foods are the ones that keep calories controlled without leaving you starving. That usually means high protein, high fiber, and low-to-moderate calorie density.

PROTEINS

These help preserve muscle and keep you full longer.

• Chicken breast – lean, high protein, very calorie efficient
• Egg whites – pure protein with minimal fat
• Greek yogurt (non-fat or low-fat) – high protein, great for appetite control
• White fish (cod, tilapia, haddock) – extremely lean and filling

CARBOHYDRATES

These support training and energy without spiking calories.

• Oats – slow-digesting, keeps hunger down
• Sweet potatoes – high volume, fiber-rich, easy to portion
• Rice (especially jasmine or basmati) – easy to digest and control portions
• Berries – low calorie, high fiber, high volume

FATS

Fats are calorie-dense, so portion control matters here.

• Avocado – helps with satiety and hormone support
• Olive oil – heart-healthy, best used measured
• Almonds – filling, but easy to overeat (portion carefully)
• Egg yolks – nutrient-dense fats that support hormones

When it comes to how much to eat daily, a simple starting point is this: aim for about 0.7–1g of protein per pound of goal bodyweight to support muscle and keep you full, 0.3–0.4g of fat per pound for hormone health, and fill the rest of your calories with carbs based on your activity level.

For most people, this ends up looking like higher protein, moderate carbs, and controlled fats. Adjust portions based on progress—if weight isn’t dropping, calories (usually carbs/fats) need to come down slightly.

Want to lose body fat? Stop looking for the “perfect” method and start focusing on what actually moves the needle. 👇🏾

And comment “BLUEPRINT” if you want my free nutrition blueprint full of foods and meals to help you lose fat and build lean muscle ✅

GOOD: Cutting out junk food
BETTER: Eating mostly whole foods
GREAT: Eating mostly whole foods while maintaining a calorie deficit

GOOD: Eating more protein
BETTER: Getting 30–40g of protein per meal
GREAT: Hitting your daily protein AND calorie targets consistently

GOOD: Walking
BETTER: Incline treadmill
GREAT: Getting 8–12k steps consistently

GOOD: 30 minutes of cardio
BETTER: Lifting 3–4x per week
GREAT: Lifting 3–4x per week AND getting 8–12k steps daily

The biggest takeaway?

Stop chasing one “fat-burning” food, workout, or supplement.

Fat loss comes from stacking simple habits that help you maintain a calorie deficit consistently while keeping protein high and staying active.

You don’t need to be perfect.

You need to be consistent long enough to see the results.

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Comment “mastery” and I’ll send you my nutrition guide to help you finally master your nutrition and lose that stubborn fat for good ✅

4 Protein Options
Chicken breast, 93/7 lean ground turkey, white fish (cod or tilapia), Greek yogurt.

These are lean, high-protein foods that deliver a lot of protein for very few calories, which keeps you full while staying in a deficit. Protein also has the highest thermic effect of any macro — your body burns more calories digesting it — and it protects your muscle while you lose fat.

4 Carb Options
Sweet potato, oats, rice, berries.

These are high-fiber, slow-digesting carbs that keep your energy steady and your hunger down between meals, so you’re less likely to overeat. They also fuel your workouts, which matters because harder training preserves muscle and keeps your metabolism higher during fat loss.

4 Fat Options
Avocado, olive oil, almond butter, nuts.

Healthy fats keep you full and support hormones that regulate hunger and recovery, which makes a deficit far easier to stick to. The catch is they’re calorie-dense, so the key isn’t avoiding them — it’s keeping portions controlled so they work for you, not against you.

Yes, you can lose fat eating any food. Pizza, burgers, dessert, alcohol — none of these automatically stop fat loss. What actually determines progress is your overall calorie intake and whether or not you maintain a weekly deficit.

That being said… some foods make fat loss way easier, while others make it much harder.

Foods you eat every day should help you stay full, keep protein high, control cravings, and support workouts. Think lean proteins, fruits, vegetables, smart carbs, and low-calorie drinks. These foods give you more volume, better recovery, and better hunger control for fewer calories — which is exactly what fat loss requires.

Foods you eat once per week can absolutely include burgers, tacos, pizza, sushi, pasta, and even alcohol. When planned, these meals improve adherence, refill glycogen, and keep you from feeling deprived. The key is frequency and portions, not guilt.

Foods you eat once per month are about enjoyment, flexibility, and sanity. Desserts, sugary cocktails, holiday meals, and comfort foods don’t ruin progress when they’re intentional. They become a problem only when they turn into habits instead of exceptions.

Fat loss fails when people chase “perfect eating.”

Fat loss succeeds when people choose foods that make the process easier most of the time — and enjoy life without guilt the rest of the time.

Comment “blueprint” for my free nutrition guide to help you lose your next 20 pounds ✅

Comment “guide” for my free nutrition guide ✅

The 5-4-3-2-1 grocery rule takes the guesswork out of eating for fat loss and muscle building.

Here’s the breakdown:
🥩 5 proteins — the #1 priority for preserving muscle and staying full on fewer calories
🥦 4 vegetables — low calorie, high volume, keeps you satisfied without overeating
🍎 3 fruits — fiber and micronutrients that also help curb sugar cravings
🍚 2 carbs — intentional fuel for your workouts and recovery
🥑 1 fat — calorie-dense, so a single quality source usually covers your needs

The point isn’t the exact numbers — it’s building the habit of shopping with a structure instead of wandering the aisles and grabbing whatever looks good.

When your cart is already balanced, your plate usually follows.

Save this for your next grocery trip, and try building your list around these five categories before you go.

Comment “blueprint” for my free nutrition guide full of fat burning foods and meals to help you lose fat & keep it off ✅

If fat loss is the goal, what you eat matters just as much as how much.

Instead of cutting foods at random, build meals around options that help you stay full, hit protein, and control calories.

Start with protein (this is the foundation):
• Lean meats that keep calories low and muscle protected
• Fast-digesting protein options when appetite is low
• Dairy and eggs that keep you satisfied for hours

Layer in carbs that work for fat loss:
• Slower-digesting options that control hunger
• High-volume foods that let you eat more for fewer calories
• Carbs that support training performance and recovery

Add fats with intention:
• Small portions that support hormones and health
• Options that increase satiety without blowing calories
• Easy-to-measure fats so tracking stays simple

Fat loss isn’t about “good” or “bad” foods.

It’s about calorie control, enough protein, and repeating the basics long enough for results to show.

Most people think fat loss is about eating less food.

It’s really about eating enough protein to actually keep you satiated.

When your meals are low in protein, you get hungry faster, snack more, and feel like you’re constantly fighting your appetite.

High-protein meals keep you full longer, help control cravings, and make staying in a calorie deficit feel way more manageable.

That’s why some breakfasts leave you starving an hour later, while others actually carry you through the morning.

You don’t need perfect meals.

You just need meals built around protein if fat loss is the goal.

Once protein is prioritized, everything else gets easier.

Comment “guide” and I’ll send over my free nutrition blueprint full of fat burning foods and meals to help you lose fat & keep it off ✅