Well, if you’re like most of the U.S. population, you probably metabolize fats better than carbs from a body composition standpoint.
Therefor, I would limit carb intake to about 100 grams/day for fat loss.
Aim to consume most of those between breakfast and lunch.
You can reduce that even lower to initially help jumpstart the fat reduction process.
Good carb sources include grains, vegetables, oatmeal, and some fruit.
As for fat, healthy sources include nuts, dairy, egg yolks, natural peanut butter, fish, etc.
You‘ve got a little bit more leeway with fats, but don‘t go overboard:
One servings of nuts between meals
Natural PB spread on 2 slices of wheat toast - NOT half the jar
3 egg yolks per day
Cream in your morning coffee is okay if you drink skim milk.
The rest of the “space” in your diet should be filled with good, lean protein, ala boneless, skinless chicken breast, tuna, turkey breast, or 97% lean beef (you can even run ground beef under hot tap water to rinse away some additional fat).
Also, fish is incredible!
Fresh should be your first choice, but keep an eye out for salmon burgers/patties, and the like.
Some fish is more “oily” than others (and oil = fat), but given the health benefits of fish oil, I would never tell anyone NOT to eat fish for that reason.
Additionally, just eating healthy is not enough.
To maximize results, you need to reduce your portion sizes of even the good foods - calories in/calories out.
Finally, do some cardio.
There’s always time for cardio.
HIT/interval-style has demonstrated superior fat-burning AND muscle-sparing properties as opposed to the traditional low/moderate-intensity cardio done for 45-60 min.
Search Tabata cardio.
Keep in mind: this is only what I would do.
