Want to speed up your fat loss?

Eat more protein. Up to 30 percent of the calories from protein are burned off to digest and absorb. Carbs on the other hand is around 10 percent or less, so replacing a portion of your carb calories with protein will help your body burn more calories and speed up your fat loss.

High-quality complete proteins such as chicken, beef, fish, eggs, and dairy products increase that advantage even more than low-biological-value proteins like beans or wheat.”

One issue with animal proteins is that many of them also contain large amounts of calories and saturated fat. If you want to control calories, reduce the amount of animal fats you consume by going with the leaner proteins.

This is easy to do by choosing lean meats such as turkey and chicken breast, only the leanest cuts of red meat (top round, lean sirloin, bison, or game meats), egg whites (instead of only whole eggs), and low-fat or nonfat dairy products instead of whole-milk dairy products.