Hello Dear Ones!
Have you ever experienced knowing what you “should” eat for your desired lifestyle, but would’ve really appreciated insider info on that WORKS BEST?
ME TOO!
I often rattle the components of this on-growing list to my Fat Burners live – but haven’t created a one stop shopping list so people can have these items on hand more often than not.
The main thing I’d like to spell out is that both MACRONUTRIENTS and CALORIES count in the weight loss game.
If we lose sight of one it’s far harder to reach our desired destination.
So here what I wish to push is PROTEIN.
Fat Burners use fat for fuel, but with that because fat contains so MUCH ENERGY – you don’t need loads of it to be well fueled.
Protein can be our next best friend with making sure to get plenty and to prioritize it for fullness and ensure that our body gets the amount it needs to well function and have greater longevity.
This also helps our body to NOT keep desperately reaching for more food because it’s basic needs are met.
For people 30+ and DEFINITELY 40 and beyond – Women need a least 90-100g protein/day, and men need at least 150g protein/day.
This is a BASELINE.
You may need more, but chances are you won’t need less.
So, here is a list of foods to prioritize that will give you a boatload of protein with LESS CALORIES.
And what you can do with your fat needs are to ADD IN what you need as desired – which may involve fat forward items you love (truffle scented olive oil on your salad) more than simply a fatty cut of meat.
This is a nutritional breakdown of a 4oz serving of each.
The ratio changes calories to protein throughout, but I still tried to list them in best bang for your buck fashion.
Some you could literally double the serving where the calories are small and get exponentially more protein.
Check it out!
See what looks good and then TRY a variety out and see what FEELS most filling.
FROM THE TOP:
– tuna*: 144cals. 1.3g fat. 32g protein
– venison: 170cals. 3g fat. 33.8g protein
– sardines*: 191cals. 5.3g fat. 36.1g protein
– grilled chicken*: 100cals. 2g fat. 22g protein
– turkey (white meat): 144cals. 2.4g fat. 30.6g protein
– shrimp*: 133cals. 2g fat. 28g protein
– halibut: 125cals. 2.7g fat. 24g protein
– rotisserie chicken (without skin): 135cals. 3.3g fat. 25.3g protein
– chilean sea bass: 113cals. 2.3g fat. 20.7g protein
– cod: 138cals. 4.1g fat. 23.7g protein
– buffalo: 130cals 2g fat. 27g protein
– swordfish: 160cals. 7g fat. 22g protein
– pork tenderloin: 167cals. 4.5g fat. 29.3g protein
– baked ham*: 135cals. 8.4g fat. 20.9g protein
– salmon (no skin): 157cals. 7g fat. 22g protein
– turkey dark meat (no skin): 216cals 9g fat. 31.5g protein
– salmon (w/ skin)*: 200cals. 9.3g fat. 29.3g protein
– rotisserie chicken (with skin)*: 213cals. 12g fat. 21.3g protein
– chicken sausage* (Bilinski is a brand I love): 134cals. 4g fat. 20.8g protein
– cottage cheese* (contains casein = filling): 120cals. 5g fat. 13g protein
– skirt steak: 220cals 14g fat. 23g protein
– full fat Fage greek yogurt* (contains casein = filling): 110cals 5.5g fat. 10g protein
– mackerel: 260cals. 18g fat. 20g protein
* = items I eat ALL the time.
Truth be told there are FAR more foods that are super filling AND lower on the caloric spectrum than are on this list. And if you have an interest to expand this data base START HERE and then TRY MORE.
I never push using a calorie tracker but I do use one as I like to make sure I’m getting a certain amount of protein, while staying under a certain amount of carbs.
This helps me know what any given thing I’m eating is comprised of and how much BANG I’m getting for my buck with it.
So check it out and see how any number of these items treat you at meal time.
And if you have an interest in being satisfied with less food in GENERAL because you’re happily running on (and burning off!) your OWN FAT – please check out Fat Burning PRO or Mastery (contains additional one on one coaching).
To getting you clearer on how the body works, and how to make it work for you.
xox, M