So you want to lose weight by burning fat and building muscle. You want a toned body and flat abs. I know that I want all the above! So how do we do this? Yes, exercise, but probably more important is eating right!
Calories: The first obvious thing we all know to do is reduce our caloric intake. Experts say you can figure out your suggested caloric intake for weight loss by multiplying your current body weight in pounds by 9-13. This will give you the amount of calories suggested for weight loss. Initially, you want to start by multiplying your weight by 13 and as weeks progress and weight loss begins, you should progress to multiplying your body weight by 12, 11, and so forth.
Now eat protein! Protein intake needs to be high when your goals are related to building lean muscle and sculpted abs. Protein helps you build muscle and stay full longer when creating your calorie deficits for fat loss. Nutrition experts suggest you consume 0.8 to 1.5 grams of protein per pound of body weight. So to calculate your suggested protein intake multiply your weight by 0.8 -1.5. This will give you the amount of grams of protein you should be shooting for daily. If you multiply your targeted grams of protein by 4, you get the number of your calories that will come from protein daily.
Example: 150 pound person:
calorie intake: 150 x 13= 1,950 calories
Protein intake: 150 x 0.8 = 120 grams of protein
Calories from protein: 120 x 4= 480 calories from protein daily.
This a list of some of MY favorite high protein sources:
Fat free Greek yogurt
1% fat cottage cheese
Whey protein powder
Hope this is helpful and inspires you to revamp your daily menu to increase your protein intake!
What are YOUR favorite sources of protein?