For decades, fat loss has been framed through restriction, but a growing body of thought suggests the foods we add to our diet may be just as - if not more - important.
Among those promoting this approach is Amanda Dobler, a fat loss coach whose advice has garnered support from 390,000 followers on TikTok.
She says she lost the 1st 6lb "without dieting", but by shifting her focus from deprivation to more sustainable weight-loss methods.
In a recent clip, she expanded on this by listing her “top 10 favourite foods for staying lean and losing weight," explaining that she'd prioritise all ten of them if she were aiming to "lose 10lbs" quickly.
Amanda's weight loss staples are:
- Egg whites
- Greek Yoghurt 0 per cent
- Chicken breast
- Shrimp
- Cottage cheese
- Apples
- Blueberries
- Spinach
- Watermelon
- Grapefruit
Amanda claims she lost over a stone without dieting
|TIKTOK / @AMANDADOBLER
“Why did I just list all of those random foods? Well, they’re protein sources that I really enjoy, and then some fruits and vegetables that I really enjoy as well," Amanda explained.
These ingredients are often favoured in weight loss strategies because they help people consume fewer calories while maintaining health and satiety.
Protein plays a huge part in this, but the role of fibre cannot be overstated either; together they slow digestion and promote fullness.
And because many high-fibre, high-protein foods are lower in energy density, people can eat more of them for fewer calories.
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“They’re also the leaner options and low-calorie options as well," Amanda added.
“It’s very hard to overeat whole foods, and if you’re trying to lose weight and generally truly keep it off for good, then you should be eating whole foods that are good for you, but also the foods that you enjoy eating."
Some research shows high protein intake may modestly support total calorie burn by maintaining resting metabolic rate - the energy the body uses for breathing, circulation and cellular repair.
Zero per cent Greek yoghurt is widely recommended for fat loss
|GETTY
It also helps preserve lean muscle tissue, which is paramount because muscle contributes to everyday energy expenditure.
Finally, digesting protein requires more energy than digesting fats or carbohydrates - a phenomenon known as the thermic effect of food.
Together, all these biological processes can contribute to weight loss, but it's worth noting that no food can directly burn fat. The most important step for losing weight is implementing a calorie deficit in your diet.
From there, the body will begin drawing on stored energy - primarily fat reserves - to cover the shortfall in calories.
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