Protien
 

One gram of protein contains 4 calories. Sources of protein are: chicken, turkey, meat, fish, eggs, milk, quark cheese, yogurt, protein powder, nuts, beans, peas, and soy. Proteins from animals (meat, poultry, milk, fish) are more nutritious than proteins from plants (nuts, beans, peas, soy).

Proteins are without doubt the best nutrient to eat for people who want to lose body fat. Eat no less than 1 gram of protein per pound of body weight (1 kg = 2.2 lbs). Proteins digest very slowly, they slow down the uptake of glucose in the blood, and they reduce the hunger feeling significantly. Proteins do not easily convert into body fat (the body burns about 1 calorie to convert 1 gram of protein into body fat. Therefore, 1 gram of protein can only be converted into 0.4 gram of body fat).

Protein is also an essential nutrient for maintaining your muscle mass during a low calorie diet. Be careful, egg yolks, cheese, milk, nuts, fish, and meat can contain lots of fat. Therefore it is better to choose products that are high in protein and low in fat, such as chicken and turkey breast, egg whites, non-fat milk, non-fat cheese and yogurt, low-fat fish and low-fat meat. Avoid chicken skin, sausages, hamburgers, and other meat products that are prepared with lots of fat or oil. Grill you meat and boil your eggs instead of baking them in butter or oil.