Eating tuna is an excellent way to get lean protein to promote weight loss. Canned tuna is very convenient and relatively inexpensive, making it an excellent alternative to junk foods and other snacks you might choose in a pinch. In addition, tuna contains omega-3 fatty acids, which act as powerful natural fat burners in the body, according to "Five Fat Fighters" by Matthew Kadey. Add tuna to your daily meals to provide muscle building and fat burning nutrients.
Step 1
Eat five to six smaller meals throughout the day says Mackie Shilstone in "The Fat Burning Bible." You could structure your daily meal plan as three main meals--breakfast, lunch and dinner--and two or three healthy snacks. Grazing promotes weight loss by accelerating metabolism, suppressing your hunger and stabilizing blood sugar. Tuna makes an excellent addition to any of your meals or snacks.
Step 2
Include what "The Abs Diet" author David Zinczenko refers to as power foods in your daily diet. These are natural sources of vitamins, minerals, fiber and other fat burning nutrients that work in with your body to achieve your weight loss goals. Examples include nuts and seeds, beans, green vegetables, low-fat dairy, oatmeal, eggs, lean meats like tuna, natural peanut butter, olive oil, whole-grain breads and cereals, whey protein and low-glycemic fruits like berries.
Step 3
Take in 40 percent carbohydrates, 30 percent proteins and 30 percent healthy fats at each or your meals and snacks. The numbers do not have to be exact, but this gives you a general idea of a fat burning macronutrient ratio that helps you get lean and stay that way, says Shilstone. At first you may have to count, but once you get the hang of eating the right foods in the right proportions, it will be second nature.
Step 4
Time your carbohydrates so that you take in the majority of them earlier in the day, say "Xtreme Lean" authors Jonathan Lawson and Steve Holman. A good example of carb-timing is tapering off your carbs as the day goes on. In the morning and afternoon your body needs the carbohydrates for energy. However, extra carbs in the evening readily store as body fat because you will not need the energy while you are sleeping. Have a tuna steak, steamed broccoli and some fresh avocado as an evening meal.
Step 5
Do at least three workout sessions per week, including both resistance training and cardiovascular exercise. Resistance training means working out with free weights, weight machines, body weight exercises or resistance bands. Working out every other day triggers your body to burn more fat all week long, says Zinczenko. You need not work out at a very high intensity to get the anti-aging, weight loss and health benefits from weight training, says Shilstone. Do at least 30 minutes of cardio on the exercise bike, treadmill or elliptical immediately after your weights workout, says "Combat the Fat" author Jeff Anderson.
Tips and Warnings
- Always consult with your doctor before beginning any new diet or exercise program.
- Tuna may not be suitable for all people, including pregnant mothers and children, due to high levels of the heavy metal mercury.
Things You'll Need
- Canned tuna
- Tuna steak
References
- "Muscle & Fitness Presents 2010 Edition: The Ultimate Supplement Handbook"; Five Fat Fighters; Matthew Kadey; January 2010
- "The Fat Burning Bible"; Mackie Shilstone; 2005
- "The Abs Diet"; David Zinczenko and Ted Spiker; 2004
- 'Xtreme Lean"; Jonathan Lawson and Steve Holman; 2005
- "Combat the Fat"; Jeff Anderson; 2008
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