Thirty-Day Weight Reduction Eating Plan
In a bid to promote weight loss and fat burning, Dietitian Tara Collingwood has recommended seven protein-rich foods for consumption over a period of 30 days. These foods, when combined with strength training, can help preserve lean muscle during fat loss.
First on the list is lean beef. This food offers complete protein, along with iron and vitamin B12, aiding muscle recovery and energy metabolism.
Following closely is chicken breast, a low-fat option that is high in protein. Collingwood suggests baking or grilling it with added spices for added flavour.
Fish, particularly tuna and salmon, also feature on the list. These foods provide high-quality protein and aid in fat burning, muscle preservation, and metabolism. Salmon, in particular, is rich in omega-3s, reducing inflammation and improving fat metabolism.
Eggs are another recommended product, providing long-lasting fullness and supporting muscle recovery.
Dietitians also recommend fermented soy products like tempeh and tofu. These foods offer complete plant-based protein and provide gut health benefits. Tofu, in addition, has a low glycemic index, is nutrient-dense, and helps preserve muscles during weight loss.
Lastly, plain, low-fat or non-fat Greek yogurt and low-fat cottage cheese are recommended. Greek yogurt combines slowly digested casein and quickly absorbed whey, making it an ideal breakfast or post-workout snack. Low-fat cottage cheese, high in casein protein, digests slowly and helps preserve muscles overnight. Despite its low fat and carb content, it is very filling.
Collingwood emphasises eating approximately 1.4-1.8 grams of protein per kilogram of body weight daily to achieve optimal results. By incorporating these protein-rich foods into your diet and pairing them with strength training, you can effectively promote weight loss and fat burning in just 30 days.
Science and health-and-wellness enthusiasts may find it beneficial to include lean beef, chicken breast, fish like tuna and salmon, eggs, fermented soy products such as tempeh and tofu, and low-fat Greek yogurt or cottage cheese in their diet for weight management. These protein-rich foods, when combined with fitness-and-exercise like strength training, can aid in fat burning, muscle preservation, and promote overall health and nutrition. Collingwood suggests a daily protein intake of 1.4-1.8 grams per kilogram of body weight for optimal results.
