I don't know what to eat to burn fat
I workout everyother day, drinking a glass of protein before I go.
But I just eat whatever I want
What do I need to eat to burn fat
I am 5'10. 178 lbs with 28.5 % body fat.
I am trying to cut it down to below 13%
Please help
How do I burn fat
Moderators: Boss Man, cassiegose
protein with every meal - powder, chicken, red meat, turkey, eggs, fish, sardines, tuina, milk, yoghurt
carbs - all fruits, all veg but spuds, all salads...for breaky and after working out include some bread, pasta or rice
fats - fish, oils (olive, safflower, fish), avocadoes, unsalted nuts/walnuts
1st 3 meals have protein and fruit (but have the fruit 1st and then protein veg/salad for the rest
at least 5 meals a day
each meal should be a plam sized portion of protein and a palm sized portion of carbs with added healthy fats
don't worry about calories etc as just changing your habits will enable to drop wt
cut out procesed / packaged foods and obviously lollies, fast food, alcohol etc and and drink as much water as you can and then more
what songs do yuo play? i'm a pearl jam man myself
carbs - all fruits, all veg but spuds, all salads...for breaky and after working out include some bread, pasta or rice
fats - fish, oils (olive, safflower, fish), avocadoes, unsalted nuts/walnuts
1st 3 meals have protein and fruit (but have the fruit 1st and then protein veg/salad for the rest
at least 5 meals a day
each meal should be a plam sized portion of protein and a palm sized portion of carbs with added healthy fats
don't worry about calories etc as just changing your habits will enable to drop wt
cut out procesed / packaged foods and obviously lollies, fast food, alcohol etc and and drink as much water as you can and then more
what songs do yuo play? i'm a pearl jam man myself
Aren't Sardines a bit oily, I would say if they are, he should stay off them, as the oil may cook into the Fish, and be not good. The kind of Fish I would say for him, would be things like Cod, the typically dry Fish sources.
If I'm wrong about them being oily, then excuse comment.
He could also on the Fats side have things like Almonds, not entirely sure if they class as a Nut, and Flaxseed too. Soybeans and Tofu for the Protein as well.
I think that funny Quorn stuff, would be a good Protein source as well. Not sure about that though.
Also Gtr, re Swansos reccomendations, I'd just like to add, keep the Chicken Skinless, and the Yoghurt low Fat. Milk skimmed / semi skimmed, and if you eat Cottage Cheese low- non-Fat.
Some is supposedly quite Fatty, though I don't eat it.
Bread source I think Wholemeal, or Wheatbread, not Processed White, though White is not that bad, so don't worry too much about that.
Eggs, you can have Yolk, but not too much. Yolk is good for you to some extent, and contains Lutein, which reduces Macular Degeneration, or worsening of the eyesight, in laymans terms.
You can find it I believe in Kale, a type of Seaweed, and I forget what else, some other slightly obscure sources, and the body doesn't produce Lutein, but your daily amount can be ideally 3-4 grams, of which a Yolk gives you about 1-1.5.
So I would say at some point in your day, it wouldn't harm to have an Egg, either a Scrambled or Poached Egg, with Breakfast, and use a large one, as Large give you around 8g's of Protein, small only 6, or maybe a hardboiled Egg, as part of a Lunch, or Snack, or an Omelette say for Dinner, with several whites and a Yolk.
Though you've got those choices, so you don't necessarily need to commit to the same Egg choice every day. I'm sure Omeletes would get boring and samey after a week
I almost always eat an Egg every day.
If you do want things to drink other than Milk or Water, a can of say Diet Coke once in a while, wouldn't be too bad, just don't cane them like they're going out of style. You wouldn't want possible mild Caffeine side effects.
Though I don't know how many you'd need to quaff daily, to get such effects.
If I'm wrong about them being oily, then excuse comment.
He could also on the Fats side have things like Almonds, not entirely sure if they class as a Nut, and Flaxseed too. Soybeans and Tofu for the Protein as well.
I think that funny Quorn stuff, would be a good Protein source as well. Not sure about that though.
Also Gtr, re Swansos reccomendations, I'd just like to add, keep the Chicken Skinless, and the Yoghurt low Fat. Milk skimmed / semi skimmed, and if you eat Cottage Cheese low- non-Fat.
Some is supposedly quite Fatty, though I don't eat it.
Bread source I think Wholemeal, or Wheatbread, not Processed White, though White is not that bad, so don't worry too much about that.
Eggs, you can have Yolk, but not too much. Yolk is good for you to some extent, and contains Lutein, which reduces Macular Degeneration, or worsening of the eyesight, in laymans terms.
You can find it I believe in Kale, a type of Seaweed, and I forget what else, some other slightly obscure sources, and the body doesn't produce Lutein, but your daily amount can be ideally 3-4 grams, of which a Yolk gives you about 1-1.5.
So I would say at some point in your day, it wouldn't harm to have an Egg, either a Scrambled or Poached Egg, with Breakfast, and use a large one, as Large give you around 8g's of Protein, small only 6, or maybe a hardboiled Egg, as part of a Lunch, or Snack, or an Omelette say for Dinner, with several whites and a Yolk.
Though you've got those choices, so you don't necessarily need to commit to the same Egg choice every day. I'm sure Omeletes would get boring and samey after a week
I almost always eat an Egg every day.
If you do want things to drink other than Milk or Water, a can of say Diet Coke once in a while, wouldn't be too bad, just don't cane them like they're going out of style. You wouldn't want possible mild Caffeine side effects.
Though I don't know how many you'd need to quaff daily, to get such effects.
There are no foods that you can eat to promote fat loss. I suggest reducing dietary fat as well as not consuming excessive calories. Excess dietary fat takes less energy to be converted to body fat than does excess protein or carbohydrate. Ultimately you need to eat less energy than you use to create a calorie deficit.
Basically to lose fat you need to eat fewer calories than you burn off each day. The type of food can make a difference too. Balance your meals with good carbs and lean protiens, small amounts of fat. Lots of fresh fruits and veggies, high fiber foods. Eating small meals every 2-3 hours is better than big meals spaced far apart.
Sarah
Sarah