Do you have over 40 and want to reduce your percentage of body fat? In order to lose fat without muscle, you must combine a healthy diet with a force formation and an adequate protein intake, explains Tara Collingwood, MS, RDN, CSSD, LD / N, ACSM-CPT, a certified sports dietitian and co-author of the board of directors Flat belly kitchen book for mannequins. “These foods are rich in nutrients, rich in protein or fiber, and help regulate blood sugar and satiety, the key to maintain lean mass during fat loss,” she explains.
Eggs
The first Collingwood food recommends eating is eggs. “Rich in complete protein and leucine, an amino acid that stimulates the synthesis of muscle proteins,” she says. “High satiety allows you to satiate yourself longer, which can help reduce the overall caloric intake.”
Skinless chicken breast (or turkey breast)
The next food? Skinless chicken breast or turkey breast. “Similar and high quality animal proteins with a minimum of fat,” she says. “Provides the amino acids that your body needs to maintain the muscles during the restriction of calories.”
Salmon
Salmon, “or other fatty fish such as sardines or mackerel”, is also ideal for fat loss. “Packed with omega-3 proteins and fatty acids that support fat metabolism and reduce inflammation,” explains Collingwood. “Omega-3 can improve muscle retention during weight loss, especially in the elderly.”
Leafy greens
She also encourages eating green leafy vegetables, “like spinach, kale, beet beet,” she said. “Very low in calories, rich in fiber and rich in magnesium, which is important for muscle function. Helps you feel full without adding excessive calories. ”
Lenses and other legumes
Make sure to load your plate with lenses and other legumes. “High in vegetable protein, fiber and slow digestion carbohydrates,” she says. “Good for muscle repair and also maintains stable insulin to support the combustion of fats.”
Greek yogurt
Greek yogurt (simple, non -fat or low in fat) are incredible sources or proteins with little fat. “Caséine and lactrum protein ripals, both excellent for muscle maintenance,” explains Collingwood. “Supports intestinal health (with probiotics), helps control hunger and can be used as a protein -rich snack.”
Berries
Berries, including blueberries, raspberries and strawberries, are ideal for burning fat. “Low in calories, rich in fiber and antioxidants, which can support metabolic health,” explains Collingwood. “Satisfy sweet desires without doping blood sugar.”
Also, do these things
To preserve muscles while losing fats, Collingwood also recommends doing these things:
Protein target: ~ 1.4-1.8 grams per kg of body weight per day.
Force training: 3–5x / week to maintain or build a lean mass.
Avoid collision diets: aim for a modest calorie deficit (~ 300–500 kcal / day) to save the muscles.
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