Eggs
Eggs are rich in complete protein and leucine - an amino acid that stimulates protein synthesis, especially in muscles. Feeling full longer helps reduce your total calorie intake.
Skinless chicken breast
Skinless chicken breast provides the amino acids your body needs to maintain muscle while limiting calorie intake.
Salmon
Salmon or other fatty fish such as sardines or mackerel are great for fat loss. Salmon is rich in protein and omega-3 fatty acids that support fat metabolism and reduce inflammation. Omega-3 can improve muscle maintenance during weight loss, especially in older adults.
Green leafy vegetables
Leafy greens such as spinach, kale, and collard greens are low in calories, rich in fiber and rich in magnesium. This helps you feel full faster, while also supporting muscle growth.
Beans
Beans are rich in plant protein, fiber, and slow-digesting carbohydrates. This helps restore muscles and control insulin, thereby supporting fat burning.
Greek yogurt
Greek yogurt is a source of protein with a low fat content. Greek yogurt also contains probiotics that support gut health and control hunger.