Here are 10 high-protein foods you should be eating to lose belly fat fast prescribed by Dr Mike Diamonds.
Dr Mike Diamonds is a medical doctor who is now an online fitness and health coach and a YouTuber. He more than 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.
Mike Diamonds presents a list of 10 high-protein foods that individuals should consider incorporating into their diets. Drawing on his personal experience and that of his clients, he emphasizes the significance of high-protein intake for muscle growth and fat loss.
Dr. Diamonds discusses the challenges people face in obtaining adequate protein and introduces a variety of high-protein foods. He highlights that protein’s leucine content and digestibility are key factors in stimulating muscle protein synthesis and promoting muscle growth. He clarifies that while animal-based protein sources tend to have higher leucine content and digestibility, plant-based sources can also be valuable with proper planning.
10 High-Protein Foods You Should Be Eating to Lose Belly Fat Fast
Without further ado, the information below was extracted from a video Diamonds shared on his YouTube channel. The video introduces the following high-protein foods:
- Chicken: Dr. Diamonds explains that chicken breast is a lean protein source, suggesting its consumption as a staple for lean muscle development. He recommends removing the skin to avoid excess calories.
- Tilapia: The presenter discusses the benefits of tilapia as a low-calorie, high-protein fish option that can aid in muscle growth and repair.
- Lean Ground Beef: Dr. Diamonds highlights the importance of lean ground beef for its protein content and minimal fat, making it suitable for muscle-building.
- Eggs and Egg Whites: He addresses the nutritional value of eggs, emphasizing protein-rich egg whites as a practical option for those aiming to reduce fat intake.
- Protein Bars: Dr. Diamonds acknowledges protein bars as a convenient way to curb sugar cravings and meet protein needs. He advises selecting bars that are high in protein, low in fat, and moderately low in carbs.
- Whey Protein: Whey protein is presented as a versatile supplement that can help individuals achieve their daily protein goals, particularly when whole foods fall short.
- Tuna: The presenter discusses canned tuna as a rich protein source, highlighting its low-fat content and versatility in meal preparation.
- Lentils and Legume Beans: Dr. Diamonds introduces plant-based protein sources like lentils, which are high in protein and fibre, making them beneficial for overall health and muscle growth.
- Cottage Cheese: He explains how fat-free cottage cheese can be a useful addition to the diet due to its protein content and limited fat content.
- Protein Ice Cream: Dr. Diamonds introduces protein ice cream as a satisfying and lower-calorie alternative to regular ice cream, suitable for those aiming to maintain a high-protein diet.
Throughout the video, Dr. Diamonds stresses the importance of proper protein intake for muscle growth, fat loss, and overall health. He shares personal anecdotes and client transformations as examples of successful implementation of these high-protein foods. The video concludes with a call to viewers to consider incorporating these protein-rich options into their diets to achieve their fitness goals.
Watch the full video below.
The process of body recomposition typically involves the following key components:
- Resistance Training: Engaging in regular strength training exercises helps stimulate muscle growth and development. It involves performing exercises using weights, resistance bands, or bodyweight to challenge and overload the muscles, leading to hypertrophy (muscle growth) over time.
- Caloric Balance: Body recomposition requires paying attention to calorie intake and expenditure. To lose body fat while gaining muscle, you generally need to maintain a slight caloric deficit (consuming fewer calories than you burn) while ensuring an adequate intake of nutrients to support muscle growth and recovery.
- Protein Intake: Sufficient protein consumption is crucial for muscle building and repair. A higher protein intake helps support muscle protein synthesis and can aid in preserving lean muscle mass during the fat-loss phase.
- Cardiovascular Exercise: Incorporating cardio exercises, such as running, cycling, or swimming, can help increase calorie expenditure and support overall fat loss. However, it’s important to balance cardiovascular exercise with resistance training to ensure muscle preservation and growth.
- Progressive Overload: To continue making progress during body recomposition, it’s essential to progressively increase the intensity, volume, or resistance of your workouts over time. This progressive overload principle challenges your muscles and stimulates further growth.
It’s important to note that body recomposition is a gradual process that requires consistency, patience, and individual adjustments based on your body’s response. It may not happen as quickly as solely focusing on fat loss or muscle gain, but it can lead to long-term changes in body composition, overall strength, and aesthetics. Consulting with a qualified fitness professional or nutritionist can provide personalized guidance to help you achieve your body recomposition goals safely and effectively.
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:
- 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.
- 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.
- 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.
- 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.
- 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.