#4: Eat protein at every meal.
Planning meals around protein has many benefits if your goal is fat loss:
Whole protein foods like meat, fish, eggs, and beans increase satiety after eating so that you are less hungry later.
Protein has a higher thermic effect than carbs or fat, which means the body burns more calories digesting it. A meal of pure protein requires the body to burn 25 percent of the energy provided in the food just to break down and use the nutrients.
High-quality protein helps manage blood sugar and insulin, decreasing cravings for carbs.
Eating protein improves brain function and will power, helping keep you steady and on point.
Protein triggers protein synthesis, preserving lean mass, which is essential when trying to lose fat because lean tissue elevates the amount of calories you burn daily.