These are 10 foods you should eat to get lean and shed fat.
When it comes to losing weight, getting lean and getting rid of unwanted fat, one golden rule must be followed: you need to burn more calories than what you are consuming. And how can you do that? Well, there are a couple of paths people usually turn to:
- Exercise regularly: Cardiovascular exercise, such as running, cycling, or swimming, can help you burn calories and increase your metabolism.
- Add strength training: Building muscle can help you burn more calories at rest, as muscle tissue requires more energy to maintain than fat tissue. Incorporate strength training exercises, such as weight lifting or bodyweight exercises, into your routine.
- Increase physical activity: Look for ways to increase your overall physical activity throughout the day, such as taking the stairs instead of the elevator, parking farther away from your destination, or taking a walk during your lunch break.
- Eat a balanced, low-calorie diet: Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Avoid sugary, high-fat, and processed foods.
- Drink plenty of water: Staying hydrated can help you feel fuller and prevent overeating.
- Get enough sleep: Lack of sleep can disrupt hormones that regulate appetite and metabolism, leading to weight gain. Aim for 7-8 hours of sleep per night.
However, of those 6 points presented above, one of them trumps everything else. It is the foundation of how you will look and, quite honestly, the biggest factor to take into consideration when it comes to losing weight (or building muscle, for that matter). Yes, we are talking about nutrition.
Food is the foundation of everything you build on and should be taken seriously regardless of your fitness goals. Simply put, you need to properly fuel your body with high-quality food. If you want to lose fat, you must make sure you are not consuming too many calories over the days and weeks to see a proper visual change in your body.
And that is where this list of 10 foods you should eat to get lean and shed fat comes to your aid. It was first created and shared by Dr. Mike Diamonds.
Dr. Mike Diamonds is a retired medical doctor who is now an online fitness coach and a YouTuber. He has close to a million subscribers on his channel and he usually uses his own body transformation as an example of how to help people become their better selves. He is also the creator of the website Sculpt by Science.
Check out his list of 10 foods you should eat to get lean and shed fat below.
10 Foods You Should Eat To Get Lean and Shed Fat
These foods are very high in protein. If you don’t know yet, protein is incredibly important for many reasons:
- Building and repairing tissues: Protein is the building block of tissues in the body, including muscle, bone, skin, and organs. It is essential for the growth and repair of these tissues.
- Enzyme production: Many enzymes in the body are made of proteins, which are important for regulating chemical reactions in the body.
- Hormone production: Some hormones, such as insulin and growth hormone, are made of proteins.
- Immune system function: Proteins are important for the proper functioning of the immune system, which helps protect the body from infections and diseases.
- Energy source: In the absence of carbohydrates and fats, the body can use protein as an energy source.
- Satiation: Protein takes longer to digest than carbohydrates, which can help promote feelings of fullness and prevent overeating.
In short, a high-protein diet will help you get lean and lose fat while building muscle and burning off calories.
Dr. Mike Diamonds goes on to show 10 meals high in protein that you should eat (choose the ones you enjoy) to get lean and shed fat.
- Egg white bites
- Mike’s Egg McMuffin
- French toast
- Peanut Butter Smoothie
- Chicken avocado taco bowl
- Easy rice and lean beef
- Dr. Mikes Mac
- Tuna egg white toast
- Salmon wraps
- Protein cookie dough
How to make them you can see in the video below.
As Mike said, pick five of them and prepare them in advance if you don’t have much time. This will help you get lean and shed fat as the meals are high in protein and not too high in calories, which is exactly what you want to be successful in changing your body.
Maintaining a healthy body fat percentage can have several benefits for your overall health and well-being. Here are some potential benefits of having a low body fat percentage:
- Reduced risk of chronic diseases: Research suggests that having a low body fat percentage may help reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
- Improved cardiovascular health: Lower body fat can be associated with improved cardiovascular health, including lower blood pressure and cholesterol levels.
- Improved physical performance: Having a lower body fat percentage can improve athletic performance by increasing strength, speed, and endurance.
- Reduced strain on joints: Carrying excess body fat can put additional strain on joints, leading to joint pain and increased risk of injury. Maintaining a lower body fat percentage can reduce this strain and protect joint health.
- Improved self-esteem and body image: For some individuals, maintaining a low body fat percentage can improve self-esteem and body image, leading to better mental health and well-being.
It’s important to note that there can be negative consequences to having a body fat percentage that is too low, such as hormonal imbalances, decreased immune function, and decreased bone density. It’s important to aim for a healthy body fat percentage rather than trying to achieve an extremely low percentage. Consult with a healthcare professional to determine what a healthy body fat percentage is for you.