Don't forget protein. About 25 per cent of the protein kilojoules in your food are burnt off in digestion, absorption and chemical changes in your body - so protein has less of an impact. And perhaps best of all, it defends your hard-earned muscle tissue when you're trying to lose fat. A recent study in Medicine r Science in Sports eZ Exercise found that a weight-loss diet with 35 per cent of its kilojoules from protein preserved muscle mass in athletes, while a diet with just 15 per cent protein led to an average loss of 1.6kg of muscle in just two weeks. Aim for a daily intake of about 2.2g of protein per lkg of target body weight when you're working to lose fat.
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