The fastest way to lose weight from eating tuna would be to follow a low-carb or cyclic ketogenic diet. Tuna is an excellent source of lean protein and also provides some omega-3 fatty acids, which are potent fat-burning fatty acids, according to the article "Five Fat Fighters" by Matthew Kadey. "Low-carb" means eating fewer than 50 g of carbs each day, preferably in the morning. The cyclic part means you load carbs for 24 to 48 hours every five days. Coordinate this diet with a fat-burning workout plan, and you can lose weight in no time by eating tuna.
Step 1
Take in most of your calories from lean proteins, including tuna, chicken, eggs and turkey. In addition, it is important to include some healthy fats such as olive oil, avocados, nuts, seeds and peanut butter. Eat fibrous vegetables such as broccoli, spinach, cauliflower, cabbage and/or Brussels sprouts. These foods are the staples of a low-carb diet.
Step 2
Eat breakfast every day within 30 minutes of awakening to suppress your body's level of cortisol. This stress hormone is essential to survival, but when cortisol is chronically elevated, it triggers body fat storage and shuts down fat burning, says Shawn Talbott in "The Cortisol Connection." You may not want to eat tuna for breakfast, but make sure to get 20 to 30 g of protein. Also, take in most or all of your carbs for the day, such as one to two cups of oatmeal, early in the day.
Step 3
Spread your daily nutrients out among five or six smaller meals, spaced a few hours apart. Try not to go more than four hours without eating. Eating frequently or grazing keeps your metabolic rate high all day long, according to "The Abs Diet" by David Zinczenko. You could eat tuna at every meal, although you are likely to get sick of it quickly. Mix it with 1 tbsp. of mayonnaise, 1 tsp. of mustard, black pepper, oregano, lemon juice, green vegetables and 1 tbsp. of olive oil for a delicious tuna salad.
Step 4
Do resistance training workouts five days per week. Weight training utilizes your muscle-stored glycogen, a form of carbohydrate, which forces your body to tap into fatty acid stores for energy. Follow the weights workout with 30 minutes of cardio, says "Combat the Fat" author Jeff Anderson. This helps to directly target body fat. Add extra cardio sessions as needed, up to two a day for six days per week.
Step 5
Eat a dinner rich in lean protein, healthy fats and vegetables. These foods are unlikely to be stored as fat, as are carbohydrates and saturated fats, according to "The Fat Burning Bible" author Mackie Shilstone. Tuna steaks or sushi, without the rice, make great dinner options to give yourself a break from canned tuna.
Step 6
Load up on carbs one to two days each week. On these days, you can take in anywhere from 100 to 300 g of carbs per day, depending on your individual metabolism. If you look and feel bloated the next day, you probably overdid it and should adjust accordingly. Include one cheat meal, in which you get to eat anything you want, says Anderson. The rest of your carbs should come from low-glycemic sources such as oatmeal, brown rice and sweet potatoes.
Tips and Warnings
- If you absolutely need to snack on something sweet during your low-carb diet, reach for natural peanut butter, with no added sugar, and raspberries, which contain fat-burning antioxidants, according to "The Abs Diet."
- Tuna may contain high amounts of the heavy metal mercury, and regular consumption may not be suitable for pregnant women. Check with your doctor before beginning a tuna diet.
Things You'll Need
- Canned tuna
- Tuna steaks
- Sushi
References
- "Muscle and Fitness Presents 2010 Edition: The Ultimate Supplement Handbook"; "Five Fat Fighters"; Matthew Kadey; January 2010
- "The Cortisol Connection"; Shawn Talbott; 2002
- "The Abs Diet"; David Zinczenko; 2004
- "Combat the Fat"; Jeff Anderson; 2008
- "The Fat Burning Bible"; Mackie Shilstone; 2005
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