We doubt we’ll be the first to tell you that there’s unlikely to be any single ‘magic’ food that can help you shed a few pounds.
Rather, research suggests that, as well as the number of calories you consume, you ought to be looking more closely at the macronutrient composition of your diet. That’s the amount of protein, carbohydrates and fats you’re consuming every day – while eating the healthy foods you’ve always been told to eat (to ensure you get the nutrients your body requires).
When you’re trying to cut down your body fat, you should eat less calories than your body uses. Most people find that counting their calorie and macronutrient intake is easiest when using a nutrition tracking app, but that’s down to personal choice.
It’s important to ensure that you eat enough protein to maintain your muscle mass during calorie restriction. The best cutting foods are considered to be:
- Lean meat
- Fish
- Eggs
- Dairy
- Pulses (like lentils, beans, peas and chickpeas)
- Tofu
- Seeds
- Nuts
Egg yolks, dairy, nuts and seeds contain a little more healthy fat than other sources, while the pulses contain more carbohydrates. If you’re restricting either one, pop them into your nutrition tracker to double check.
- Whole grains and cereals
- Whole wheat bread, rice and pasta
- Starchy vegetables like potatoes, pumpkin, squash and sweetcorn
After a workout, however, you can refuel your muscles with simple carbohydrates to maintain your body’s rate of muscle growth and retention. Ideal simple carbohydrate sources are:
- High-sugar fruits like bananas
- Dextrose, maltodextrin and other carbohydrate supplements
Fats are an essential part of anyone’s diet, and shouldn’t be completely cut out, but they’re not all created equal. For example, it’s advised that your intake of saturated fat should be relatively low (recommendations sit at around 20g per day), while it’s thought that your intake monounsaturated and polyunsaturated fats should be higher (around 60g per day). If you choose to temporarily restrict your fat intake while cutting, these numbers will be lower.
In regards to fat sources, the best cutting foods are considered to be:
- Fatty fish like salmon and mackerel
- Nuts and seeds
- Avocados
- Extra-virgin olive oil (eat this cold)
- Olive oil, rapeseed oil (you can cook with these)
The fat in meat and dairy contains more saturated fat than the above sources, but they still contain plenty of essential nutrients. You can try to limit your intake fatty meats and dairy but you don’t necessarily need to completely cut them out of your diet.
Fat contains more calories per gram that carbohydrates and protein, so when you’re watching your calorie intake, it’s a good idea to track how much fat you’re consuming
1. Reducing your calorie intake to lose weight
2. Eating enough protein to maintain muscle mass
3. Carrying out resistance exercise to maintain muscle mass
The best type of diet is simply one you can stick with consistently until you reach your goal weight. But, a few treats here and there are unlikely to do any harm, and especially won’t hamper your progress if you stay within your calorie and protein intake goals.
It’s important to note that while it’s great to have a healthy body mass index, weight-loss diets should be considered as temporary (ideally until you reach a healthy weight). You shouldn’t place your diet within a permanent calorie-deficit, as you could be depriving your body of the nutrients it needs to stay functioning properly.
Always remember to consult your doctor before going on a very restrictive eating plan. Supplements are addition if you not take enough protein form food you can take them . You can buy them below: Add at least whey protein's isolated and other like cla, l carnitine, bcaa as you wish. 