According to a professor of exercise science at the University of Texas, it's more important to focus on your diet rather than the amount of daily exercise you do if you want to lose weight.  We have gathered a huge lists of food broken down into categories to get you slim and trim in no time!

 
Lets Start With Fats and Oils

Some vegetable oils are rich in polyunsaturated omega-6 fatty acids which is a good fat but be careful with these as they can make some people feel ill or bloated.

Nuts are a great source of healthy fats and fiber, but they are high in calories and rich in omega-6 fatty acids (excluding walnuts and macadamias.) Omega 6 and omega 3 are good essential polyunsaturated fats, but should be consumed in moderation. One teaspoon a day is enough!

The majority of people can tolerate saturated and monosaturated fats such as macadamia nuts, avocado, egg yolks, and coconut oil because they can diminish inflammatory processes due to their chemically stable structure. You can incorporate fat and oils in your salad dressing, sauces and any other additions for your dishes, and after a while you will get used to adding a source of fat into your meals. I also like to add a teaspoon of coconut oil into my morning coffee! Give it a try it's delicious.

On the other hand, you should eliminate hydrogenated fats like margarine in order to reduce the trans fats ingestion and buy only cold pressed oils. Always refrigerate your cold pressed oils in order to prevent rancidity.

Get rid of the vegetable and canola oil when cooking. Did you know Canola oil was first created in the early 1970s as a natural oil, but in 1995, Monsanto created a genetically modified version of canola oil. As of 2005, 87 percent of canola grown in the U.S. was genetically modified and by 2009, 90 percent of the Canadian crop was genetically engineered. So canola oil should be completely removed from your diet!

As a replacement try beef tallow, olive oil, ghee or coconut oil. If using cooking sprays like PAM, check the ingredients to make sure they are not using canola oil.

Some healthy fats to work into your diet

Macadamia Nuts
Macadamia oil
Mayonnaise (most of them have carbs, so count them. Duke’s brand doesn’t contain sugar.)
Beef tallow (from grass fed cattle)
Butter: from organic sources
Olives
Olive oil (organic)
Chicken fat (organic)
Duck fat (organic)
Avocado (very rich in fat, which is why I’m including it here)
Avocado oil
Olive oil (organic)
Almond oil
Seed and most nut oils: Sesame oil, Flaxseed oil, etc. These are rich in inflammatory Omega 6 fats, so use them in moderate amounts, and don’t heat them.
Ghee (butter with milk solids removed)
Organic coconut oil, coconut butter and coconut cream concentrate
Organic Red Palm oil
85-90% dark chocolate can be eaten in small amounts, or use Chocoperfection low carb chocolate.
Lard, like organic leaf lard (it mustn’t be hydrogenated)
Olives
Peanut Butter: use only unsweetened products and eat moderately

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Sources of Protein

Always buy organic meat from grass fed animals. Also buy organic eggs in order to reduce the intake of bacteria, steroid hormones and antibiotics. The following proteins are the best for low carb food list:

Poultry: duck, goose, pheasant, turkey, quail, chicken, Cornish hen. Always look for free range

Pork: pork chops, ham, pork loin, Boston butt. Avoid hams that contain sugar.

Meat: lamb, veal, beef, goat and wild game. Look for grass fed meat because it contains better fatty acid profile.

Fish or seafood: make sure to buy wild caught:mahi-mahi, snapper, tuna, trout, salomon, sardines, scrod, sole,  calamari, catfish, anchovies, cod, flounder, halibut, herring, mackerel. You can eat canned tuna and salmon, but always look for the labels for sugars or fillers included.

Shellfish: oysters, squid, mussels,crab, lobster, clams, scallops, shrimp. Avoid imitation crab meat since it includes sugar, gluten and other additives.

Whole eggs: you can prepare them in many different ways: fried, hard-boiled, deviled, poached, omelets, scrambled or soft-boiled.

Bacon and sausage: don’t buy those with sugar or additives like soy or wheat,  just pay attention to the labels. Search for sugar-free bacon in the healthy food stores.

You can find protein in peanut butter and soy products such as edamame, tempeh and tofu. Be careful when consuming them because they are rich in carbohydrate.

Whey protein powders, rice, pea, hemp or other vegetable protein powders. Look for proteins without sugar or artificial sweeteners.

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Fresh Vegetables
Vegetables are a must!  Here is a great list of delicious vegetables perfect for weight loss.

Asparagus
Avocado
Beet Greens
Bell peppers*
Bok choy
Broccoli
Alfalfa Sprouts
All leafy green vegetable
Brussels sprouts
Cabbage
Carrots*
Dill pickles
Garlic
Kale
Bamboo Shoots
Bean Sprouts
Cauliflower
Celery
Celery root
Chard
Scallions
Shallots
Snow Peas
Chives
Collard greens
Cucumbers
Dandelion greens
Mushrooms
Olives
Onions*
Radishes
Turnips
Water chestnuts
Sauerkraut (watch for added sugar)
Spinach
Sprouts
Summer squash*
Swiss chard
Leeks
Lettuces and salad greens (arugula,  Boston lettuce, chicory, endive, escarole, fennel, mache, radicchio, romaine, sorrel.)
Tomatoes

Beverages

Flavored seltzer water (sugar-free)
Lemon and lime juice in moderate amounts
Water
Almond milk (sugar-free)
Clear broth, bone broth
Herbal tea (sugar-free)
Coconut milk (sugar-free, can or carton)
Decaf coffee (caffeine can increase blood sugar levels)
Decaf tea (sugar-free)
Soy milk (sugar-free, count protein grams as well)
 

You may want to cut milk and dairy out of your diet. Dairy has different levels of bad, but particularly low-fat, 1% and skim milk are highly insullogenic – that means they cause your insulin levels to spike and causes your body to stop burning fat.  If you’re going to have dairy, make it either fermented (cheese, whey protein, grassfed butter, or yogurt – without a ton of a sugar).

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Sweeteners/Sugar Substitues

Xylitol 
Inulin and Chicory Root
Stevia, 
Erythritol
Monk Fruit
Lo Han Guo
Coconut Sugar
Raw Honey
Date Sugar
Maple Syrup
Molasses

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Fruit
Fruits are great for us and should be worked into every diet (organic of course.)  Try eating the high carb fruits before workouts and the lower carb fruits other times of the day.  Use fruits to curb your sweet tooth!

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Spices

Spices also contain carbs so you should also count them before incorporating them into your diet. Most of the spice mixes such as steak seasoning include sugar. Avoid commercial salt since it is usually a form of powdered dextrose, and instead choose sea salt. Also go light on the salt, it will bloat you.

And remember to snack well!  This is where many people go wrong!

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