Fat burning foods:

There are foods out there that will in fact burn more fat than others – it is not avocado on toast and it certainly is not a Slimming World milkshake!!

Thermic effect of food (TEF) is the energy used to break down and store food. This can change depending on what foods you consume. For example, dietary fats are pretty easy to break down, whereas protein is much harder to process and requires more energy to be broken down aka burns more calories.

Not only is protein going to aid in the repair and building of muscle but it will also help you burn more calories through its thermic effect by you doing nothing extra.

If you are currently in a deficit of calories and you are wanting to A) keep as much muscle and shape as possible (nobody wants to look flat) and B) get the most bang for your buck then you keeping your protein intake high will hugely benefit you. That said, do not neglect the other food source, they all play their role.

Without going into too much detail, a simple guide for the amount of protein to consume is for every pound = 1 gram of protein. So, using myself as an example, I weigh 92kg which is 202lbs, so I would aim to consume 200g’s of protein.

Quick source of protein:

per 100g’s…

1. Chicken breast: 31g protein

2. Salmon: 20g protein

3. Sirloin: 21.2g protein

4. Turkey breast: 24g protein

5. Tofu: 10.6g protein

6. Lentils: 9g protein

In short, eating a protein rich diet while in a deficit will maintain your shape and burn more fat. Win.

Stay safe,

Josh.