HOLIDAY season is well and truly here and you might have noticed many people are upping their fitness regimes.
While it’s key to love the skin you’re in, some people feel more confident when they have lost weight.
For many, this means being in a calorie deficit and burning off more calories through activity than you consume through food.
One personal trainer and nutritionist explained that the key to getting trim is an 80 per cent focus on food – and a 20 per cent focus on exercise.
Which is good news for those who don’t want to spend hours sweating it out in the gym.
Speaking to The Sun, fitness guru Paul Crouch said many plans suggest an increase in protein, and decrease in saturated fat – but added that finding the perfect balance can be hard going.
Paul, who works with ready meal provider Performance Meals said: “Whilst a certain amount of fat is essential for a healthy diet and shouldn’t be completely avoided, most foods contain more fat content than any other macronutrient including carbohydrates and protein.
“Increasing protein intake can help with both losing weight and increasing muscle mass, whilst preventing muscle damage and promoting recovery after a workout, making it an important part of your everyday diet.”
Once you’ve reached your recommended fat intake for the day, Paul said you should chose one of the following ten foods to help up your protein intake.
1. Egg whites
He said that whilst eggs can be high in fat, the majority of this is found in the yolk.
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He explained that opting for egg whites instead helps increase protein intake without the added fat.
Recipe suggestions for egg whites include a healthy omelette or frittata, he said.
2. Skimmed milk
While it might seem as though there are a million and one milks to chose from these days, Paul said to go for nice and simple skimmed milk.
“Switching from semi-skimmed to skimmed milk is an easy way to reduce fat and calorie intake whilst increasing protein.
“Milk is also full of important nutrients and vitamins including calcium, vitamin B and potassium”, he said.
If you’re veggie or vegan then increasing the amount of protein you have can be hard work.
The nutrition expert said lentils are a great option for adding protein to your diet without fat and are also full of iron – helping to prevent fatigue.
Paul added: “What’s great about lentils is that they’re also a flavour carrier, so take on the flavour of your favourite herbs and spices easily to create a filling, protein-packed meal.”
4. White fish
Compared to the likes of salmon and anchovies, white fish has a lower fat content whilst adding protein to your diet.
Paul said on your next supermarket shop, try and grab some cod, basa or haddock.
5. Baked beans
While they might not scream ‘health food’, Paul said that tins of baked beans are a great source of protein if you’re also looking for an option that’s low fat.
“They’re also full of fibre, helping you to stay fuller for longer, and go with pretty much everything,” he added.
6. Pork tenderloin
For those meat eaters, Paul said meat of any tenderloin is a great addition to your diet.
This, he said, is because it’s full of lean protein without the added fat.
He suggests grilling over oven cooking the meat – in order to ensure any additional fat drops off when cooking.
7. Silken tofu
Another great option for vegetarians or vegans, Paul said, is silken tofu.
“Silken tofu is high in protein, and lower in fat than hard or firm varieties.
“It’s also packed with amino acids, which build muscles, and prevent illness,” he said.
If you’re looking for something of the sweeter variety, then Paul said the Icelandic dairy product is one for you.
Skyr, he said, is very similar to yoghurt and as well as being low in calories and fat, it is very high in protein.
“Most supermarkets now stock Skyr so it’s easy to get hold of, and a great snack to help increase protein intake in between meals,” Paul said.
Prawns are another versatile go-to for high protein, low fat options.
As well as this, Paul praised prawns as they are high in vitamin B12, which he said can help those who struggle with a lack of energy and fatigue.
Known for its high protein content, spinach is also very low in fat, and low in calories.
“Eaten raw or cooked, it also has a range of health benefits, from increasing energy levels to supporting healthy bones and heart health,” Paul added.
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