While there are a vast number of different fat loss approaches out there, not all are created equally. Some will restrict calories too much, while others will not supply enough nutrients because they rely too heavily on ‘convenience shakes'.

Regardless of what diet program you happen to be on, there are some key foods that you really should be eating regularly if you hope to optimize fat loss. These foods apply all across the board - low carb diets and otherwise, they supply basic nutrients that are a must.

Here are the primary ones to focus on.

Grilled or Baked Salmon

While salmon does contain more calories than say tuna or cod, it's also got a good dose of essential fatty acids, which you absolutely need to be taking in. This is one form of fat that you simply cannot afford to be skimping on, whether you're trying to lose weight or not.

The fact of the matter is that it really only takes 3-6 grams a day to realize full health benefits from them, and this is definitely not too many calories to be adding to your diet. If you're that concerned, cut back elsewhere because they are a must.

Egg Whites

Next up we come to egg whites. Egg whites are really one of the best digesting sources of protein and are simply to prepare. This makes it easy for those who are looking for fat loss to continue with the program, even if they aren't that talented when it comes to cooking.

Further, egg whites are fairly cost effective, making it a great diet food for those on a budget.

Nuts

Nuts are another essential food for any diet, just in limited quantities. True, they are higher in calories, but just a small amount each day will help you reach your levels of healthy fat needed (the lowest you should ever take your dietary fat on a diet is 15%), as well as supply you with fiber and some protein.

Eating 5-10 almonds before a meal could mean the difference between you consuming 300 or more calories during that meal, which will really add up on the weight loss front.

Broth Based Vegetable Soup

If you're currently struggling with hunger on your current plan, you really should consider adding a broth based vegetable soup to the menu.

Not only are these very low in calories, but they are high in fiber and the hot liquid will help fill you up.

This is the same for tea and coffee (without sugar and cream, of course), so consider adding these too. Most diets should be able to accommodate both beverages as they are calorie free (but do contain caffeine).

Broccoli and Asparagus

Finally, two green vegetables that are very nutrient dense that should be incorporated into a fat loss program are broccoli and asparagus. Both are very low in calories and will hinder the results you see, so when you're looking for something to eat, consider making a vegetable stir-fry.

When a diet starts limiting the amount of vegetables you can have, that's when you should seriously rethink that diet. It just does not make sense to do.

So, have a look at your current diet and see how it stacks up. If it's so restrictive that these foods are not there, it might be time to look into a different approach.