Do you first try to slide? There are some key foods that can help you achieve your goals. “Here are 7 protein foods that can help you look in 30 days, promoting fat loss, preserving muscles and supporting metabolism. Everyone is rich in high quality protein, supports satiety and helps control the cravings ” Flat belly kitchen book for mannequins.
Lean beef
The first food is lean beef, including overlord, net and 93%chopped beef.
Protein: ~ 22–26g by 3 oz
Which makes it great: “Complete Protein + Iron + B12 supports muscles and energy metabolism”, explains Collingwood. “Satisfactory and thermogenic – Your body burns more calories that digest it.”
Chicken breast
The chicken breast is another excellent protein -rich food that will help you lose weight.
Protein: ~ 26 g by 3 oz
Which makes him great: “Low in fat, rich in protein – greater for fat loss without excess calories,” she says. “Cook or grill and season with herbs for the flavor without adding fat.”
Tuna or salmon
If you like seafood, tuna and salmon are large proteins, fresh or canned in the water.
Protein: ~ 20–25 g by 3 oz
This makes it great: “rich in protein and omega-3 (in particular salmon), which can reduce inflammation and improve fat metabolism”, explains Collingwood. “Promote fullness and supports muscle recovery.”
Eggs
Then, a favorite breakfast, eggs, whole whites or eggs.
Protein: 6g per egg; 3.5 g per egg white
Which makes it great: “Complete proteins with amino acids of muscle construction such as leucine”, explains Collingwood. “High satiety with a minimum of carbohydrates.”
Greek yogurt
Another breakfast to load is the plain Greek yogurt, simple, but stick to non-fat or low fat.
Protein: ~ 15–20g by 6 oz
Which makes him great: “Combines Slow Digestion Casein and Lactoserum-Absorbent Quickly,” said Collingwood. “Ideal for breakfast or post-training, helps reduce desires.”
Low -fat cheese
Low fat cheese is filled with an incredible amount of protein, explains Collingwood.
Protein: ~ 13–15g per ½ cup
This makes him great: “raised in the casein protein, which digests slowly and helps preserve the muscles during the night,” says Collingwood. “Low in fat and carbohydrates, very generous.”
Tempeh or Tofu
If you are looking for plant proteins that have a punch, eat tempeh or tofu.
Protein: ~ 15–20g by 3 oz (Tempeh)
Which makes it great: “Fermented soybeans offers complete vegetable proteins and intestinal advantages,” explains Collingwood. “The weak IG, rich in nutrients, supports muscle retention during fat loss.”
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