An Australian dietitian has revealed the best foods to burn body fat, and some of the daily meals she swears by for keeping lean.
Leanne Ward, 31, from Brisbane, explained on TikTok that fat loss isn’t about just cutting certain foods from your diet, but rather eating in a calorie deficit and making sure the proportions on your plate are correct to lose weight.
Some of the 31-year-old’s favourite foods and drinks for fat loss include herbal tea, rolled oats, chia seeds, eggs, lean protein such as chicken breast and healthy fats like extra virgin olive oil, which helps to keep you full.
An Australian dietitian has revealed the best foods to burn body fat, and some of the daily meals she swears by for keeping lean (Leanne Ward pictured)
Leanne Ward, 31, from Brisbane, explained on TikTok that fat loss isn’t about just cutting certain foods from your diet, but rather eating in a calorie deficit (Leanne pictured)
What is the ideal portion size?
* PROTEIN: A quarter of a plate at every meal and in snacks
* CARBOHYDRATES: A quarter of a plate at every meal and as a snack before training.
* VEGETABLES AND SALAD: Half a plate at every meal and in snacks
* UNSATURATED FAT: A thumb-sized amount in every meal and some snacks
‘But despite what social media tells you, there is no one food that will help you to burn fat,’ Leanne said in the clip.
‘For fat loss, you need to be eating in a calorie deficit, or slightly less food than your body is telling you that it requires.’
While the dietitian said you shouldn’t starve yourself in your quest to lose weight or cut out your favourite foods, she said the healthiest and leanest people are often those with the most ‘balance’ in their days.
‘My favourite way to balance your main meals is to think about your lunch and dinner plates,’ Leanne said.
‘Eat half a plate of vegetables and salad, a quarter of a plate of lean protein, a quarter of a plate of carbohydrates and add a spoonful of healthy fats, maybe some extra virgin olive oil, avocado or cheese.’
When it comes to what Leanne swears by for staying lean, the dietitian said she always has a coffee every day as ‘it’s both delicious and good protein for fullness’.
Leanne often supplements her coffee with either almond or oat milk, but always chooses a calcium-enriched variety to make sure she gets enough of the nutrient.
‘For fat loss, you need to be eating in a calorie deficit, or slightly less food than your body is telling you that it requires,’ Leanne (pictured) said
What is Leanne’s day on a plate?
MEAL ONE: High protein Greek yoghurt, wholegrain flaky cereal and fresh berries topped with nuts and seeds. Green tea.
MEAL TWO: Boiled egg, banana and coffee.
MEAL THREE: High fibre wrap with tinned tuna, cheese, grated carrot, lettuce and tomato. Black or herbal tea without sugar.
MEAL FOUR: Another portion of high protein Greek yoghurt with two tablespoons of homemade granola filled with nuts, seeds and dried cranberries.
MEAL FIVE: Teriyaki salmon with greens and 100 grams of brown rice with herbal tea.
MEAL SIX: Homemade peanut butter protein balls.
Leanne shared two typical days on her plate, and revealed why she doesn’t deprive herself of foods to stay lean (day on a plate pictured)
Leanne (pictured) said she likes to eat cottage cheese with either her breakfast, lunch or snacks – which she eats with toast or on crackers
Leanne said it’s easier to stay on track when she makes meal prepping (pictured) a part of her weekly to-do list
What are some of the best foods for fat loss?
* Greek yoghurt
* Rolled oats
* Herbal teas
* Chia seeds
* Extra virgin olive oil
* Cottage cheese
* Mixed nuts
* Dark chocolate
Elsewhere, Leanne said she likes to eat cottage cheese with either her lunch or as a snack spread on crackers for fat loss.
She often eats it with toast, tomatoes and black pepper in the morning to stay full until lunchtime.
Leanne’s other favourite fat-fighting meals include her ‘easy and healthy’ tropical overnight oats, roasted chickpeas, grapefruit and Greek yoghurt.
‘Greek yoghurt fills me up more than regular yoghurt,’ Leanne said.
It also has the added benefit of being higher in protein and lower in sugar.
To make Leanne’s tropical overnight oats, the 31-year-old said you’ll need half a cup of milk, a third of a cup of rolled oats, 25 grams of vanilla protein, 70 grams of frozen mango, two tablespoons of shredded coconut and one teaspoon of chia seeds.
In the evenings when she gets home from work, Leanne said she prepares all of her ingredients and pours them inside a jam or mason jar.
Once they are inside the jar, Leanne stirs them together and places the jar in the fridge overnight so that she has a delicious and nutritious meal ready for after she has been to the gym in the morning.
‘Eat half a plate of vegetables and salad, a quarter of a plate of lean protein, a quarter of a plate of carbohydrates and add a spoonful of healthy fats, maybe some extra virgin olive oil, avocado or cheese,’ Leanne (pictured) recommended
How to make Leanne’s tropical overnight oats
Leanne shared her recipe for tropical overnight oats (pictured) online
Half a cup of milk
A third of a cup of rolled oats
25 grams of vanilla protein
70 grams of frozen mango
Two tablespoons of shredded coconut
One teaspoon of chia seeds
1. Slice up all of your ingredients into small bite-size chunks.
2. Pour everything into a mason or jam jar and stir well.
3. Leave it to sit in the fridge overnight and enjoy.
Source: Leanne Ward