10 High-Protein Foods You Should Be Eating to Lose Belly Fat Fast

Melt your fat by consuming these foods.

If you are trying to lose weight, you need to eat correctly. Check out these 10 high-protein foods you should be eating to lose belly fat fast.

But first, let’s be upfront about shedding belly fat—it’s not something you can specifically target. Unfortunately, when it comes to getting rid of that belly fat, it’s often one of the last areas to see significant changes, particularly for men. These are commonly referred to as stubborn fat areas. For women, it’s often around the thighs.

What you need to do, actually, is aim to lose body fat. Eventually, with consistency and optimal nutrition, you will eventually lose belly fat. But specifically targeting belly fat is simply not possible. Only after losing weight overall you will see your belly shrink.

With that being said, Mike Diamonds, a seasoned fitness expert, has shared invaluable insights on the top high-protein foods that can expedite the journey towards losing belly fat and building a sculpted physique.

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.

In the pursuit of a lean and muscular physique, the role of nutrition cannot be overstated. This article delves into the details of these protein-rich foods, exploring their benefits and offering practical tips on how to incorporate them into a fat-loss-oriented diet.

Source: Unsplash /CrossFit Inc

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10 High-Protein Foods You Should Be Eating to Lose Belly Fat Fast

In a video presentation, Mike Diamonds outlines a selection of 10 protein-rich foods that individuals should consider adding to their diets. Drawing on both personal experiences and those of his clients, he underscores the importance of a high-protein intake for achieving muscle growth and fat loss.

Dr. Diamonds addresses the common challenges people face in meeting their protein needs and introduces a range of options for incorporating more protein into their diets. He emphasizes the crucial role of leucine content and digestibility in protein sources, explaining how these factors stimulate muscle protein synthesis and support muscle growth. While acknowledging that animal-based proteins often boast higher leucine content and digestibility, he also points out that plant-based sources can be valuable with careful planning.

  1. Chicken:

Mike Diamonds advocates for chicken as a cost-effective and easily accessible high-protein option. The leanest part, the chicken breast, provides an impressive 26 grams of protein per dollar. To maximize protein intake while minimizing fat, it’s crucial to remove the skin, which can add excess calories.

Suggested Recipe: Soft Chia Wraps with Chicken Breast, Old El Paso Salsa, Onions, and Bell Peppers.

  1. Tilapia:

Tilapia, a relatively inexpensive white freshwater fish, is rich in protein, providing 24 grams per dollar. With low-calorie content and minimal fat, tilapia is an excellent choice for those focusing on fat loss.

Suggested Recipe: Tilapia and Cauliflower Rice.

  1. Lean Ground Beef:

While lean ground beef can be pricier than regular ground beef, its benefits justify the cost. With 11 grams of protein per dollar, it offers a substantial protein boost with less fat.

Suggested Recipe: Bunless Lean Ground Beef Burger.

  1. Eggs and Egg Whites:

Eggs, a protein powerhouse, offer 18 grams of protein per dollar. While whole eggs contain essential nutrients, incorporating egg whites reduces overall fat intake, making them an ideal option for fat loss.

Suggested Recipe: Scrambled Eggs with Toast or Protein-Packed Omelette.

  1. Protein Bars:

For those with a busy lifestyle, protein bars are a convenient and satisfying source of protein. Mike Diamonds recommends them not only for their protein content but also for curbing sweet cravings.

Caution: Pay attention to overall macros, and choose bars with lower fat content.

  1. Whey Protein:

Whey protein, popular among athletes and bodybuilders, is a supplement that aids in reaching daily protein goals. With 30 to 40 grams of protein in two scoops, it surpasses many whole food sources.

Suggested Recipe: Protein Oatmeal with Whey Protein.

Source: California Performance Co
Whey Protein Shake
  1. Tuna:

Tuna, surprisingly affordable and protein-packed, offers 34 grams of protein per dollar. With an incredibly low fat-to-protein ratio, it stands out as an almost pure protein source.

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  1. Lentils:

For those exploring plant-based protein options, lentils shine with 26 per cent high-quality protein. Beyond protein, they provide fibre and carbohydrates, contributing to a well-rounded diet.

  1. Greek Yogurt:

Perfect for both breakfast and desserts, Greek yoghurt is a versatile addition to a high-protein diet. A two-kilo tub offers around 100 grams of protein, making it a worthwhile investment.

  1. Milk:

Whether opting for the fat-free or slightly higher fat version, milk is a fantastic protein source, providing nearly 10 grams of protein per 250 millilitres. Its versatility allows for various applications, such as adding it to oats or creating protein-rich smoothies.

Incorporating these 10 high-protein foods into your diet, guided by the insights of Mike Diamonds, can be a game-changer in your journey to lose belly fat and build muscle. Remember, sustainable fat loss is rooted in a well-structured, enjoyable diet. Experiment with these protein-rich options, find what works for you, and embark on a path towards a healthier, more sculpted you.

See the video below from Mike Diamonds to hear him explain why each of these foods will help you lose belly fat.

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Lowering belly fat can bring several benefits to your overall health and well-being. Here are some of the benefits:

  1. Reduces the risk of chronic diseases: Belly fat is associated with an increased risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer. Lowering belly fat can help reduce the risk of these diseases.
  2. Improves insulin sensitivity: Belly fat can affect insulin sensitivity, which can lead to insulin resistance and type 2 diabetes. Lowering belly fat can improve insulin sensitivity, which can help prevent or manage type 2 diabetes.
  3. Boosts metabolism: Belly fat can slow down your metabolism, making it harder to lose weight. Lowering belly fat can help boost your metabolism, making it easier to burn calories and lose weight.
  4. Improves cardiovascular health: Belly fat can increase the risk of high blood pressure, high cholesterol, and other cardiovascular problems. Lowering belly fat can improve cardiovascular health and reduce the risk of these problems.
  5. Increases energy levels: Carrying excess belly fat can make you feel tired and sluggish. Lowering belly fat can increase your energy levels and improve your overall quality of life.

But like we said previously, losing belly fat cannot be targeted. What you need to be is in a caloric deficit and you will begin losing body fat. Ultimately, if you do long enough, you will also lose fat in stubborn areas, such as your belly.

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Weight loss plateaus occur when a person’s weight loss progress slows down or stalls despite their continued efforts to lose weight. There are several reasons why this can happen:

  1. Metabolic adaptation: When you lose weight, your body adapts to the lower calorie intake and can start burning fewer calories at rest. This means that as you lose weight, your body requires fewer calories to maintain your new weight, which can cause your weight loss progress to slow down.
  2. Changes in physical activity: If you’ve been doing the same type and amount of exercise for a while, your body may become used to it and not burn as many calories as before. Additionally, you may experience fatigue or injury, which can cause you to decrease your physical activity level.
  3. Calorie intake: As you lose weight, you need fewer calories to maintain your weight. If you don’t adjust your calorie intake accordingly, you may start to consume too many calories, which can slow down or stall your weight loss progress.
  4. Hormonal changes: Hormonal changes, such as fluctuations in insulin levels, can affect weight loss progress. For example, insulin resistance can make it more difficult to lose weight, especially around the midsection.
  5. Psychological factors: Stress, lack of sleep, and other psychological factors can affect weight loss progress. Stress can increase levels of cortisol, which can promote fat storage, while lack of sleep can disrupt hormones that regulate appetite and metabolism.

To overcome weight loss plateaus, it’s important to reassess your diet, exercise routine, and lifestyle habits to identify areas where you can make adjustments. This can include increasing physical activity, adjusting calorie intake, and managing stress and sleep. Additionally, consulting with a healthcare professional or registered dietitian can provide personalized recommendations to help you reach your weight loss goals.

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