Top your meal with chopped almonds. Have a protein shake for breakfast. Include a protein-rich food with every meal. Choose leaner, slightly larger cuts of meat.
Tomlinson recommends consuming at least 1 g of protein per kg of body weight per day to lose body fat, but he said the sweet spot is probably between 1.4 and 2 g, depending on the person. Try to distribute your intake evenly throughout the day. Following a high-protein diet has helped me reduce my body fat by half, and my goal is to eat between 120 and 130 g a day. This is now my normal way of eating, but it requires foresight.
To meet this goal, I plan ahead and make simple food swaps.