The melting away of tummy fat can be boosted by eating foods that are rich in protein. Protein-based foods increase your metabolism since it takes more energy to digest protein than other food sources. In turn, this increased energy need requires a greater amount of calories to be burned. Burning extra calories helps to melt away tummy fat.
Poultry
Chicken and turkey are classified as lean protein-rich sources by the USDA. According to bodybuilder, Tom Venuto NSCA-CPT, CSCS, skinless chicken is a preferred protein source. A 4-ounce serving size of grilled chicken breast can provide up to 35g of protein. Middle Management, a body building website (see Resources below), recommends eating the breast portion since it contains rich amounts of white meat known for containing less fat than the dark meat.
Finfish
According to the USDA, finfish are rich sources of lean protein that may help you melt away tummy fat since they are lower in saturated fat and calories than other higher-fat sources such as red meat. Finfish includes albacore tuna, salmon, anchovies, mahi mahi, herring, mackerel, sardines and lake trout. Finfish contain high concentrations of heart-healthy omega-3 fatty acids, protein and antioxidant components. Be sure to prepare your finfish in a healthy manner, however, to receive as many health benefits as possible. Healthy preparation methods include steaming, grilling, poaching and baking.
Red Meat
Even though animal-based products such as beef, deer, lamb, veal and pork may be higher in saturated fat than other food sources, they are very good sources of protein that can help you melt away tummy fat, states Middle Management. If saturated fat content is a concern to you, choose the lean cuts. Pork tenderloin, for instance, is known for being low in fat and rich in protein. According to Nutritiondata.com, a 3-ounce serving of pork tenderloin contain approximately 26g of protein while supplying you with 52 percent of your recommended daily allotment of protein. This same serving size contains only 2g of saturated fat.
Egg Whites
According to nutritiondata.com, a variety of egg whites (in various forms) are rich sources of protein that can help you melt away tummy fat. Bodybuilder Tom Venuto says egg whites are his preferred source of protein since they can provide you with low-calorie, high-quality protein. One fresh egg white, for instance, contains an average of only 17 calories and 11g of protein. Dried egg whites, which can be added to your drinks or meals, contain as much as 23g of protein for the same serving size, according to Nutritiondata.com.
Snacks
When you feel the need for snacking, choose a protein-rich item. Snack foods that are rich in protein include peanut and/or almond butter and soybeans, says Nutritiondata.com. For example, a 1-ounce serving of dry-roasted soybeans (also known as soy nuts) will supply you with 11g of protein. This is the equivalent of meeting 22 percent of your daily nutritional allotment of protein. A 1-ounce serving of raw soybeans, on the other hand, contains a comparable 10g of protein, according to Nutritiondata.com. Watch your portion sizes, however, since the calories and fat content can add up fast. In small amounts, snacks can contribute to the melting away of tummy fat.
References
- USDA National Nutrient Database for Standard Reference; Release 20, USDA; 2008
- nutritiondata.com
- American Heart Association
Member Comments