They say abs are made in the kitchen — and it is absolutely true. No matter how hard you train, poor nutrition will hold back your weight loss results. Here is a simple, practical guide to fueling your body for fat loss. Protein Is Your #1 Priority Aim for 0.7-1 gram of protein per pound of bodyweight daily. Protein keeps you full, preserves muscle mass during weight loss, and has a high thermic effect — meaning your body burns more calories just digesting it. Include chicken