Getfit App - Nutrition and Fat Loss Membership, United States, New York, NY (2026)

06/08/2026

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: 1.4g / F: 0.2g / C: 5g
Great for pasta, meat, pizza bases.

8. Hot sauce – 12 kcal / 100g
P: 0.5g / F: 0g / C: 2g
Extremely low calorie with strong flavor.

Less ideal options in large amounts:
Mayonnaise: around 680 kcal / 100g
Aioli: around 720 kcal / 100g
Oil based dressings: 400–550 kcal / 100g

Example:
100g chicken breast = around 120 kcal
20g mayonnaise added = +136 kcal
The sauce can easily contain more calories than the meat itself.

The best choices for fat loss are usually salsa, tomato based sauces, mustard, hot sauce, and Greek yogurt sauces because they add a lot of flavor for very few calories.

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!

06/07/2026

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.
Po***ck (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 lean protein.
Pros: very low calorie. Cons: low fat, may not keep you full long.
Hake (90 kcal) – P 18g / F 2g / C 0g
Simple white fish.
Pros: easy to find. Cons: lower micronutrients.
Sardines (208 kcal) – P 25g / F 11g / C 0g
Rich in omega-3 and calcium.
Pros: very nutrient dense. Cons: higher calories.
Mackerel (205 kcal) – P 19g / F 14g / C 0g
Fatty fish rich in omega-3.
Pros: hormonal support. Cons: calorie dense.

The lowest calorie options are cod and pike-perch, making them ideal for strict calorie deficits.

There is no such thing as a “fat burning food”. Fat loss comes from a calorie deficit. Fish simply makes it easier to stay full while eating fewer calories and hitting higher protein intake.

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!

06/01/2026

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. Good fiber source.

8. Cooked couscous
112 kcal
3.8g protein
0.2g fat
23g carbs
Quick to prepare and easy to combine with lean protein sources.

9. Whole grain bread
247 kcal
13g protein
4.2g fat
41g carbs
More fiber and better fullness compared to white bread.

10. Cooked beans
127 kcal
8.7g protein
0.5g fat
23g carbs
Very high in fiber and protein. Can help control hunger.

If your goal is fat loss, the best carbohydrate sources are usually foods with higher volume, more fiber and better satiety. Potatoes, oats, bulgur and legumes are often much more filling for the same calories compared to ultra processed snacks and baked goods.

Preparation matters a lot. 10g oil adds around 90 kcal. A potato or rice meal can easily double in calories from oils, butter, cheese or sauces.

Good meal combinations:
Rice with chicken breast and vegetables
Oats with Greek yogurt and berries
Bulgur with lean minced meat
Beans with salad and chicken
Potatoes with tuna or eggs

05/31/2026

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.

6. Chicken breast with low fat yogurt marinade
135 kcal
24g protein
3g fat
2g carbs
The yogurt adds flavor and moisture with fewer calories than cream based marinades.

7. Chicken breast stuffed with spinach
140 kcal
25g protein
3.5g fat
2g carbs
Adds volume, fiber and micronutrients without significantly increasing calories.

8. Chicken breast with vegetables stir fried using 5g oil
170 kcal
23g protein
7g fat
4g carbs
The oil contributes most of the extra calories.

9. Breaded chicken breast baked in oven
210 kcal
22g protein
8g fat
12g carbs
Breadcrumbs and flour increase calories and carbs quickly.

10. Deep fried chicken breast
260 to 320 kcal
20g protein
15 to 22g fat
10 to 18g carbs
Large calorie increase from absorbed frying oil and breading.

Inside the GetFIT App you get personalized calorie and macro targets, food tracking, high protein recipes, diet plans, training programs and more…

Start today with 5 days free! Link in our bio or at joingetfitapp.com

05/27/2026

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)
190 kcal
28g protein, 9g fat, 0g carbs
Slightly higher fat but still diet-friendly.

7. Lean ground chicken (5% fat, cooked)
200 kcal
27g protein, 10g fat, 0g carbs
Easy to use for meal prep and recipes.

8. Lean ground turkey (5% fat, cooked)
195 kcal
28g protein, 9g fat, 0g carbs
Good protein-to-fat ratio for dieting.

9. Pork tenderloin (grilled)
185 kcal
30g protein, 7g fat, 0g carbs
One of the leanest pork cuts available.

10. Lean sirloin beef (5–10% fat, cooked)
210 kcal
27g protein, 11g fat, 0g carbs
Slightly higher calories but very nutrient dense.

Best choices for fat loss are usually chicken breast, turkey breast, and pork tenderloin because they provide high protein with the lowest calorie load, allowing larger portions while staying in a deficit.

05/25/2026

Want to lose fat? Eggs are one of the best foods for fat loss because they are high in protein, very filling, and packed with important nutrients like choline, selenium, vitamin B12, vitamin D, and healthy fats.

Most “high calorie” egg meals are not high in calories because of the eggs themselves, but because of the added oil, butter, cheese, bacon, sausage, or heavy sides.

Examples:

1. Egg whites
52 kcal
11g protein
0g fat
1g carbs
Extremely high protein with almost no fat. One of the best foods during a calorie deficit.

2. Boiled eggs
143 kcal
13g protein
10g fat
1g carbs
Very filling and nutrient dense. Great source of protein and micronutrients.

3. Fried eggs made with cooking spray
145 kcal
13g protein
10g fat
1g carbs
Using around 5g oil spray adds roughly 45 kcal per 100g finished meal.

4. Scrambled eggs mixed with egg whites
118 kcal
14g protein
6g fat
2g carbs
Whole eggs plus extra egg whites give a much better protein-to-calorie ratio.

5. Cottage cheese scrambled eggs
126 kcal
15g protein
5g fat
3g carbs
Creamier texture with more protein and less fat.

6. Spinach omelet
110 kcal
12g protein
6g fat
2g carbs
Spinach increases food volume while adding very few calories.

7. Mushroom scrambled eggs
105 kcal
11g protein
5g fat
3g carbs
Mushrooms are low calorie, filling, and help make meals larger.

8. Shakshuka
92 kcal
6g protein
5g fat
6g carbs
Tomato-based egg dish with more volume, fiber, and fewer calories.

9. Boiled eggs with Greek yogurt
121 kcal
14g protein
5g fat
3g carbs
A much leaner option compared to mayonnaise-based egg salads.

If your goal is fat loss, egg white-based meals, vegetable omelets, and lower-fat cooking methods are usually the best choices.

Inside the GetFIT App you get personalized calorie and macro goals, calorie tracking, hundreds of high protein recipes, meal plans, workout programs and full progress tracking.

Link in our bio or at joingetfitapp.com !

05/20/2026

Want to lose fat? Berries are one of the best food choices during a diet because they are low in calories, high in fiber, high in water volume, and allow you to eat larger portions for fewer calories.

100 g strawberries: 32 kcal, 0.7 g protein, 0.3 g fat, 7.7 g carbs. Very low calorie and high in vitamin C.

100 g raspberries: 52 kcal, 1.2 g protein, 0.7 g fat, 11.9 g carbs. Extremely high fiber content helps fullness.

100 g blackberries: 43 kcal, 1.4 g protein, 0.5 g fat, 9.6 g carbs. Rich in antioxidants and low in calorie density.

100 g blueberries: 57 kcal, 0.7 g protein, 0.3 g fat, 14.5 g carbs. Slightly higher natural sugar but still very diet friendly.

100 g red currants: 56 kcal, 1.4 g protein, 0.2 g fat, 13.8 g carbs.

100 g black currants: 63 kcal, 1.4 g protein, 0.4 g fat, 15.4 g carbs. Very high antioxidant content.

100 g gooseberries: 44 kcal, 0.9 g protein, 0.6 g fat, 10.2 g carbs.

100 g cranberries: 46 kcal, 0.4 g protein, 0.1 g fat, 12.2 g carbs.

100 g acai berries: 70 kcal, 1 g protein, 5 g fat, 4 g carbs. Higher fat and calories but nutrient dense.

100 g frozen mixed berries: 50 kcal, 1 g protein, 0.4 g fat, 11 g carbs.

If you add 20 g peanut butter to 200 g berries, that adds around +120 kcal. Adding 150 g Greek yogurt adds roughly +90 kcal and +15 g protein. Most of the calories usually come from toppings, not the berries themselves.

Best choices for fat loss are strawberries, raspberries and blackberries because they are low calorie, high fiber and very filling for their calorie amount.

Inside the GetFIT App you get personalized calorie and macro goals, calorie tracking, hundreds of high protein recipes, meal plans, workout programs and full progress tracking.

Start now through the link in our bio, profile description or at joingetfitapp.com New users can also try it with a free trial.

05/19/2026

Want to lose fat? The real difference is which fat percentage you choose and how much total calories you eat per day.

Here are 10 minced meat types (raw, per 100 g):

Lean ground beef (5% fat): 137 kcal, P 21 g, F 6 g, C 0 g
Ground beef (10% fat): 176 kcal, P 20 g, F 10 g, C 0 g
Ground beef (15% fat): 215 kcal, P 19 g, F 15 g, C 0 g
Ground beef (20% fat): 254 kcal, P 17 g, F 20 g, C 0 g
Ground pork (10% fat): 242 kcal, P 18 g, F 20 g, C 0 g
Ground pork (20% fat): 290 kcal, P 16 g, F 24 g, C 0 g
Ground chicken (breast based): 120 kcal, P 23 g, F 3 g, C 0 g
Ground turkey (lean): 135 kcal, P 22 g, F 5 g, C 0 g
Ground lamb (medium fat): 250 kcal, P 17 g, F 21 g, C 0 g
Ground duck (with skin mix): 280 kcal, P 16 g, F 24 g, C 0 g

Important:
Cooking with 10 g oil adds about +90 kcal per meal. This is why even lean meat can become calorie-dense if cooking fat is not controlled.

Best choices for fat loss: ground chicken and lean beef (5%), because they are high protein and lower fat, making calorie control easier.

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!

05/17/2026

Want to lose fat? Boiled and steamed vegetables can be one of the best tools for staying in a calorie deficit. They provide a lot of food volume for very few calories, are high in water and fiber, and help you stay full much longer.

100 g boiled zucchini contains around 17 kcal, 1.2 g protein, 0.3 g fat and 3.1 g carbs. It is extremely high in water volume, which makes it great for larger meals without adding many calories. Boiled broccoli contains around 35 kcal, 2.4 g protein, 0.4 g fat and 7.2 g carbs. It is rich in fiber, vitamin C and folate, making it excellent for dieting and overall health.

Boiled cauliflower contains around 23 kcal, 1.8 g protein, 0.5 g fat and 4.1 g carbs. It is low calorie, filling, and works well as a substitute for rice or potatoes in high volume meals.

Boiled green beans contain around 35 kcal, 1.9 g protein, 0.2 g fat and 7.9 g carbs. They digest slower because of their fiber content, which can help with fullness.

Boiled carrots contain around 35 kcal, 0.8 g protein, 0.2 g fat and 8.2 g carbs. They contain more natural sugar than some vegetables, but are still very low in calories and high in beta-carotene, which converts into vitamin A.

Steamed spinach contains around 23 kcal, 2.9 g protein, 0.4 g fat and 3.8 g carbs. It is rich in iron, magnesium and vitamin K.

If you cook 500 g vegetables with 10 g olive oil, that adds around 90 kcal to the entire dish, which is only about +18 kcal per 100 g. This is why oils and added fats matter. Most vegetables themselves are very low calorie, but added oils can quickly increase total calories.

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!

05/15/2026

Want to lose fat? Potatoes are not the problem. Preparation and portions are. Here are 10 potato options per 100 g, based on raw values or clearly added ingredients.

Raw potato: 77 kcal, protein 2.0 g, fat 0.1 g, carbs 17 g
Low fat, high water. Not very filling alone.

Boiled potato (no salt/oil): 87 kcal, P 1.9 g, F 0.1 g, C 20 g
Very filling, high potassium. Better than fried.

Oven baked (5 g olive oil): ~122 kcal, P 2 g, F 5.1 g, C 17 g
Crispy, but oil adds calories.

Deep fried fries (10 g oil absorbed): ~187 kcal, P 2.5 g, F 10 g, C 28 g
High energy density, easy to overeat.

Raw sweet potato: 86 kcal, P 1.6 g, F 0.1 g, C 20 g
More fiber, high vitamin A.

Boiled sweet potato: 90 kcal, P 2 g, F 0.1 g, C 21 g
Filling, especially if cooled.

Mashed potatoes (with 50 ml low fat milk): ~105 kcal, P 2.5 g, F 1.6 g, C 20 g
Creamy, slightly higher calories.

Mashed with butter (5 g): ~135 kcal, P 2.5 g, F 5.5 g, C 20 g
Tasty, but easy to overshoot calories.

Air fryer potatoes (3 g oil): ~104 kcal, P 2 g, F 3 g, C 17 g
Good balance of texture and calories.

Cooled boiled potatoes: 87 kcal, P 1.9 g, F 0.1 g, C 20 g
More resistant starch, better satiety.

Best for fat loss: boiled or air fryer options due to lower calories and higher satiety.

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!

Getfit App - Nutrition and Fat Loss Membership

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