Getfit App - Nutrition and Fat Loss Membership

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05/13/2026

Trying to lose fat? Protein is not just for muscle. It helps you stay full, reduces hunger, and makes a calorie deficit easier to maintain.

Below are 10 protein sources per 100 g raw. Cooking matters: 10 g oil adds about +90 kcal.

Egg whites – 52 kcal | P 10.9g | F 0.2g | C 0.7g
Pro: almost pure protein
Con: lacks fat-soluble vitamins

Chicken breast (skinless) – 120 kcal | P 22g | F 2.6g | C 0g
Pro: high protein, low fat
Con: can dry out

Turkey breast – 114 kcal | P 24g | F 1g | C 0g
Pro: very lean
Con: less flavor

Cod – 82 kcal | P 18g | F 0.7g | C 0g
Pro: very low calorie
Con: low omega-3

Tuna (in water) – 116 kcal | P 26g | F 1g | C 0g
Pro: high protein
Con: sodium, mercury concerns

Shrimp – 99 kcal | P 24g | F 0.3g | C 0.2g
Pro: lean, high protein
Con: more expensive

Low-fat cottage cheese – 98 kcal | P 11g | F 4g | C 3g
Pro: filling, calcium
Con: lactose sensitivity

Skyr / low-fat Greek yogurt – 59 kcal | P 10g | F 0.4g | C 3.6g
Pro: high protein, low calorie
Con: flavored versions add sugar

Tofu – 76 kcal | P 8g | F 4.8g | C 1.9g
Pro: plant-based option
Con: lower protein density

Lentils (dry) – 353 kcal | P 25g | F 1g | C 60g
Pro: protein and fiber
Con: high calorie when dry

Best for fat loss?
Egg whites, turkey, chicken breast, and lean fish give the most protein for the least calories.

Cooking method matters. 100 g chicken is about 120 kcal, but adding 15 g oil adds +135 kcal. Same food, very different total.

No foods are off limits. Fat loss comes from a calorie deficit. Higher protein helps preserve muscle and control hunger.

Pair protein with vegetables and low-calorie sides to increase volume and stay full.

Tracking matters. In the GetFIT App you get personalized calorie and macro targets and can track everything accurately.

Start your 5 day FREE trial at joingetfitapp.com or link in bio!

05/12/2026

Trying to lose fat? You can eat pasta. The key is choosing options that help you stay in a calorie deficit while keeping you full.

All values below are per 100 g raw. Any added oil matters: 10 g olive oil adds about +90 kcal.

Shirataki (konjac) – 10 kcal | P 0g | F 0g | C 3g (fiber)
Pro: extremely low calorie, high volume
Con: low nutrients, texture

Zucchini noodles – 17 kcal | P 1.2g | F 0.3g | C 3.1g
Pro: very low energy density
Con: low protein

Hearts of palm pasta – 36 kcal | P 2.5g | F 0g | C 4.5g
Pro: fibrous, low calorie
Con: slightly acidic taste

Spaghetti squash – 31 kcal | P 0.6g | F 0.6g | C 7g
Pro: pasta-like texture
Con: higher carbs than other veggie options

Whole wheat pasta – 348 kcal | P 13g | F 2g | C 70g
Pro: more fiber, better satiety
Con: calorie dense

White pasta – 357 kcal | P 12g | F 1.5g | C 75g
Pro: easy digestion
Con: low fiber, high calories

Lentil pasta – 352 kcal | P 25g | F 1.5g | C 60g
Pro: high protein
Con: calorie dense

Chickpea pasta – 364 kcal | P 21g | F 6g | C 61g
Pro: protein and fiber
Con: higher fat

Brown rice pasta – 364 kcal | P 7.5g | F 2.7g | C 77g
Pro: gluten free
Con: high carbs and calories

Egg pasta – 384 kcal | P 13g | F 5g | C 70g
Pro: richer taste
Con: highest calories

Best for fat loss?
For lowest calories, shirataki and vegetable-based options win. For satiety, lentil pasta can work better in controlled portions due to higher protein.

Fat loss is about total calories. A typical 100 g dry pasta portion is already 350+ kcal, and oil adds up quickly.

If you want a system that removes all the guesswork out of fat loss…

The GetFIT App is built for you.

You’ll get a personalized calorie and macro plan, structured diet plans, workout programs, recipes, and full progress tracking — everything you need to stay consistent and actually see results.

Start your 5 day FREE trial at joingetfitapp.com or link in bio!

05/08/2026

Trying to lose fat? Which veggies are a good addition to your diet?

Cucumber – 15 kcal | P 0.7g | F 0.1g | C 3.6g
High water content, extremely low energy density
Pro: large volume for almost no calories
Con: low micronutrient density

Iceberg lettuce – 14 kcal | P 0.9g | F 0.1g | C 2.9g
Pro: adds volume to meals
Con: low nutrient density

Zucchini – 17 kcal | P 1.2g | F 0.3g | C 3.1g
Pro: versatile, can replace pasta
Con: low energy, not very filling alone

Celery – 14 kcal | P 0.7g | F 0.2g | C 3.0g
Pro: high fiber-to-calorie ratio
Con: very low energy content

Spinach – 23 kcal | P 2.9g | F 0.4g | C 3.6g
Pro: rich in iron, folate, vitamin K
Con: shrinks a lot when cooked

Broccoli – 34 kcal | P 2.8g | F 0.4g | C 6.6g
Pro: high fiber, vitamin C
Con: can cause bloating for some

Cauliflower – 25 kcal | P 1.9g | F 0.3g | C 5.0g
Pro: rice/puree substitute
Con: taste not for everyone

Tomato – 18 kcal | P 0.9g | F 0.2g | C 3.9g
Pro: rich in lycopene antioxidants
Con: acidic for sensitive stomachs

Bell pepper – 31 kcal | P 1.0g | F 0.3g | C 6.0g
Pro: very high vitamin C
Con: may cause digestion issues for some

Mushrooms – 22 kcal | P 3.1g | F 0.3g | C 3.3g
Pro: best protein-to-vegetable ratio
Con: not well tolerated by everyone

Conclusion:
Best fat loss choices are high-volume, low-calorie vegetables: cucumber, lettuce, zucchini, celery. They help you feel full with minimal calories.

Fat loss only happens in a calorie deficit. Without it, no food choice will change your body composition.

Pair vegetables with protein sources like chicken, eggs, fish, or cottage cheese to stay full longer.

If you want a system that removes all the guesswork out of fat loss…

The GetFIT App is built for you.

You’ll get a personalized calorie and macro plan, structured diet plans, workout programs, recipes, and full progress tracking — everything you need to stay consistent and actually see results.

Start your 5 day FREE trial at joingetfitapp.com or link in bio!

05/06/2026

Want to lose fat? Fruit is not the problem. It can help you stay full because of water and fiber. Fat loss comes from a calorie deficit, not from cutting foods out.

10 fruits per 100 g:

Strawberries: 32 kcal, protein 0.7 g, fat 0.3 g, carbs 7.7 g
Pros: very low kcal, vitamin C. Cons: less lasting fullness.

Watermelon: 30 kcal, protein 0.6 g, fat 0.2 g, carbs 7.6 g
Pros: high water. Cons: hunger can return quickly.

Cantaloupe: 34 kcal, protein 0.8 g, fat 0.2 g, carbs 8.2 g
Pros: hydrating. Cons: low fiber.

Peach: 39 kcal, protein 0.9 g, fat 0.3 g, carbs 9.5 g
Pros: easy snack. Cons: moderate satiety.

Orange: 47 kcal, protein 0.9 g, fat 0.1 g, carbs 11.8 g
Pros: vitamin C, fiber. Cons: juice is easy to overconsume.

Apple: 52 kcal, protein 0.3 g, fat 0.2 g, carbs 14 g
Pros: fiber, filling. Cons: higher sugar vs others here.

Pineapple: 50 kcal, protein 0.5 g, fat 0.1 g, carbs 13 g
Pros: digestive enzymes. Cons: easy to overeat.

Blueberries: 57 kcal, protein 0.7 g, fat 0.3 g, carbs 14.5 g
Pros: antioxidants. Cons: less filling per portion.

Kiwi: 61 kcal, protein 1.1 g, fat 0.5 g, carbs 15 g
Pros: vitamin C, fiber. Cons: moderate kcal.

Grapes: 69 kcal, protein 0.7 g, fat 0.2 g, carbs 18 g
Pros: convenient. Cons: very easy to overeat.

Add-ons matter. 100 g strawberries is 32 kcal. Add 10 g honey and you add 30 kcal. Add 15 g peanut butter and you add 88 kcal. Small extras can double the calories.

Best for fat loss: strawberries, watermelon, cantaloupe. Low calories per 100 g and high volume.

If you want a system that removes all the guesswork out of fat loss…

The GetFIT App is built for you.

You’ll get a personalized calorie and macro plan, structured diet plans, workout programs, recipes, and full progress tracking — everything you need to stay consistent and actually see results.

Start your 5 day FREE trial at joingetfitapp.com or link in bio!

05/04/2026

Trying to lose fat but still struggling with hunger? 🤔

500 calories of banana ≈ ~500–550g
500 calories of strawberries ≈ ~1.4–1.6kg

Same calories… but one gives you almost triple the amount of food.

And that changes everything.

When your goal is fat loss, it’s not just about calories — it’s about how much food you get for those calories. Higher-volume foods fill your stomach more, keep you satisfied longer, and make it much easier to stay consistent with your diet.

That’s why strawberries can often be the better choice compared to bananas when your goal is fat loss and hunger control.

The truth is simple:
no calorie deficit = no fat loss.

A calorie deficit means eating fewer calories than your body burns. But if you’re constantly hungry, you won’t be able to sustain it long enough to see results.

That’s why it’s not just about eating “healthy” — it’s about eating filling, smart, and sustainable foods.

If you want a system that removes all the guesswork…

The GetFIT App is built for you.

You’ll get a personalized calorie and macro plan, structured diet plans, workout programs, recipes, and full progress tracking — everything you need to stay consistent and actually see results.

Start your 5 day FREE trial at joingetfitapp.com or link in bio!

05/02/2026

Trying to lose fat but still not choosing the most filling option? 🤔

100 calories of boiled white potatoes ≈ ~130–140g
100 calories of cooked brown rice ≈ ~80–90g

Same calories… but one gives you way more food on your plate.

And that difference matters more than most people think.

When your goal is fat loss, it’s not just about calories — it’s about how much food you get from those calories. Higher-volume foods fill your stomach more, keep you satisfied longer, and make it much easier to stay consistent with your diet.

That’s why boiled potatoes can often be the better choice compared to brown rice when your goal is hunger control and fat loss.

The truth is simple:
no calorie deficit = no fat loss.

A calorie deficit means eating fewer calories than your body burns. But if you’re constantly hungry, you won’t stick to it long enough to see results.

That’s why smart food choices matter — not just “healthy” foods, but filling healthy foods.

Track your intake. Inside the GetFIT App you get personalized calorie and macro targets, easy tracking and access to hundreds of high protein recipes.

Start your 5 day FREE trial at joingetfitapp.com

04/30/2026

Trying to lose fat but still choosing the wrong carbs? 🤔

500 calories of boiled potatoes ≈ ~650–700g
500 calories of cooked white pasta ≈ ~300–350g

Same calories… almost DOUBLE the food.

Which one do you think will actually fill you up?

That’s the whole point.

When your goal is fat loss, it’s not just about what you eat — it’s about how much you can eat for those calories. Higher-volume foods take up more space in your stomach, keep you fuller longer, and make it easier to avoid constant snacking.

This is why boiled potatoes are often a much better dieting choice than pasta.

The truth is simple:
no calorie deficit = no fat loss.

A calorie deficit means you consume fewer calories than your body burns. But if you’re always hungry, you won’t stick to it.

So the smart move is choosing foods that keep you full without blowing your calorie budget.

If you’re tired of guessing and want a system that actually works…

The GetFIT App is built for you.

You’ll get a personalized calorie and macro plan, structured diet plans, workout programs, and full tracking for your calories, workouts, and progress.

Everything you need to stay consistent and finally see results.

Start now — link in our bio or profile description, or go to joingetfitapp.com

As a new user, you can even try it with a Free Trial — start today.

Photos from Getfit App - Nutrition and Fat Loss Membership's post

04/28/2026

Want to lose fat? Carbs do not make you gain fat by themselves. Total daily calories matter. If you are in a calorie deficit, you will lose weight. The key difference is satiety and how easy it is to overeat.

10 carb sources measured raw per 100 g:

Potato: 77 kcal, protein 2 g, fat 0.1 g, carbs 17 g
Pros: low calorie, very filling, potassium. Cons: cooking method matters.
Sweet potato: 86 kcal, protein 1.6 g, fat 0.1 g, carbs 20 g
Pros: fiber, vitamin A. Cons: slightly higher kcal.
White rice: 365 kcal, protein 7 g, fat 0.6 g, carbs 80 g
Pros: easy digestion. Cons: high energy density.
Brown rice: 362 kcal, protein 7.5 g, fat 2.7 g, carbs 77 g
Pros: more fiber. Cons: similar calories.
Oats: 389 kcal, protein 17 g, fat 7 g, carbs 66 g
Pros: fiber, beta-glucan. Cons: easy to overeat.
Whole wheat pasta: 348 kcal, protein 13 g, fat 2 g, carbs 70 g
Pros: filling. Cons: energy dense.
Quinoa: 368 kcal, protein 14 g, fat 6 g, carbs 64 g
Pros: complete protein. Cons: higher calories.
Lentils: 353 kcal, protein 25 g, fat 1 g, carbs 60 g
Pros: protein and fiber. Cons: high kcal dry.
Chickpeas: 364 kcal, protein 19 g, fat 6 g, carbs 61 g
Pros: fiber, minerals. Cons: calorie dense.
Banana: 89 kcal, protein 1.1 g, fat 0.3 g, carbs 23 g
Pros: quick energy. Cons: less filling.

Preparation matters. 100 g boiled potato stays 77 kcal. Add 10 g olive oil and you add 88 kcal, total 165 kcal. Same applies to all carbs.

Best for fat loss: potatoes and sweet potatoes due to lower calories per 100 g and better satiety. Cook with minimal added fat.

Track your intake. Inside the GetFIT App you get personalized calorie and macro targets, easy tracking and access to hundreds of high protein recipes.

Start your 5 day FREE trial at joingetfitapp.com

04/26/2026

Want to lose fat? Best healthy fat sources for dieting

Fat isn’t the problem, calories are. Fat has 9 kcal per gram, so portions matter. Stay in a calorie deficit and track properly.

10 fat sources (per 100 g):

Avocado: 160 kcal, protein 2 g, fat 15 g, carbs 9 g
Pros: fiber, potassium, satiety. Cons: easy to overeat.
Olive oil: 884 kcal, protein 0 g, fat 100 g, carbs 0 g
Pros: monounsaturated fats. Cons: very calorie dense. 10 g = 88 kcal.
Almonds: 579 kcal, protein 21 g, fat 50 g, carbs 22 g
Pros: vitamin E. Cons: energy dense.
Walnuts: 654 kcal, protein 15 g, fat 65 g, carbs 14 g
Pros: omega-3. Cons: high calories.
Peanut butter: 588 kcal, protein 25 g, fat 50 g, carbs 20 g
Pros: convenient. Cons: easy to overeat.
Chia seeds: 486 kcal, protein 17 g, fat 31 g, carbs 42 g
Pros: fiber. Cons: calorie dense.
Flaxseed: 534 kcal, protein 18 g, fat 42 g, carbs 29 g
Pros: digestion support. Cons: high kcal.
Salmon: 208 kcal, protein 20 g, fat 13 g, carbs 0 g
Pros: omega-3, protein. Cons: more calories than lean meats.
Eggs: 155 kcal, protein 13 g, fat 11 g, carbs 1 g
Pros: complete protein. Cons: contains fat.
Greek yogurt (10%): 120 kcal, protein 6 g, fat 10 g, carbs 3 g
Pros: calcium, texture. Cons: fat content.

Best for fat loss: lower kcal options like salmon and eggs because they also provide protein and better satiety per calorie.

Track your intake. Inside the GetFIT App you get personalized calorie and macro targets, easy tracking and access to hundreds of high protein recipes.

Start your 5 day FREE trial at joingetfitapp.com