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Are you looking to lose fat through your diet? Let’s be honest, shedding body fat can be a demanding endeavor. You need to juggle dietary adjustments alongside physical exercise, time management, recovery periods, and maintaining a balanced personal life. As a personal trainer, my mission is to break down clients’ health requirements into manageable, easy-to-understand pieces,” states Nick Fey, a Personal Trainer at Life Time and a Precision Nutrition Coach Level 1 Certified, with a Master’s in Kinesiology and Sport Management from the University of South Dakota. “When tackling body fat loss, envision your skeletal muscle mass (SMM) like a 401(k) for your body. The more you accumulate while young and preserve over time, the better the dividends, such as enhanced strength, improved metabolism, increased bone density, and superior aerobic capacity. While weight loss can bring about a significant positive change, it’s vital to limit how much we withdraw from our imaginary SMM 401(k).” So how do you minimize muscle loss during fat reduction? The key lies in protein—lots of it! “Consider protein as the advisor for your SMM fund, directing the muscles on how to heal and maintain their health. Coupled with proper resistance training, you’ll be better positioned to reduce muscle loss while boosting fat loss effectively.” Here are seven food choices rich in nutrients that pack protein alongside essential vitamins, minerals, fats, and probiotics.
Whole Eggs
The first suggestion is Whole Eggs. “Eggs furnish all nine essential amino acids, qualifying them as a complete protein with about 6 to 7 grams of protein in each egg. They are particularly rich in leucine, which enhances muscle protein synthesis, and vitamin D, which is beneficial for bone and hormonal health,” he notes.
Pumpkin Seeds
Pumpkin Seeds are another excellent addition for burning fat. “These seeds lead the pack with the highest protein content per ounce, approximately 7 grams, and provide a nutritious source of fat. They are rich in magnesium, iron, and zinc, all vital for supporting hormone production and recovery,” he adds.
Lean Turkey
Lean Turkey is another great source of protein for fat loss. “Being up to 99% lean, turkey is packed with protein (25-27g per 4 oz) and B vitamins which aid in energy metabolism and red blood cell production,” he says.
Lentils
Adding lentils to your diet can help you burn fat. “Not only known for having a high 18g of protein per cup, lentils are also a valuable source of fiber- up to 15g per cup! This can aid with digestion while helping build muscle,” he says.
Salmon
Don’t sleep on Salmon. “Being rich in omega-3s and high in protein (22-25g per 3 oz), fatty fish such as salmon can improve fat oxidation and reduce inflammation from training,” says Fey.
Quinoa
If you are looking for a protein-packed grain, start eating Quinoa. “With about 8g of protein per cup, quinoa is another complete protein that is rich in iron, magnesium, and fiber. This can help with satiety along with supporting muscle repair,” says Fey.
Greek Yogurt
And, don’t forget to add Greek yogurt to your morning meal. “15-20g of protein per serving and deliver probiotics for gut health. Be wary of excessive added sugar!” he says.
