A Fitness gym, Tri nagar

Top Animal and Plant-Based Protein
Sources

Animal-Based Protein Sources (All Food Quantity are Uncooked)

• 1whole Egg(with yellow part) ~6grams of Protein
• 100 grams Chicken Breast~26grams of Protein
• 100 grams Rohu Fish~17grams of Protein
• 100grams Mutton~20grams Protein
•100 grams Prawn~20grams of Protein
• 100 grams Salmon~20grams of Protein
• 100grams Crab~19grams of Protein
• 100 grams Chicken Liver~16grams of Protein
• 100 grams Curd (Unsweetened) ~4grams of Protein
• 100 grams Paneer~18grams of Protein

Plant-Based Protein Sources (All Food Quantity are Uncooked)

• 50grams Soya Chunks~27grams of Protein
• 100 grams Green Moong~25.5grams of Protein
•100 grams Masoor Dal~9grams of Protein
• 100 grams Almond~21.2grams of Protein
• 100 grams Chickpeas~19grams of Protein
•100 grams Black Chana~20grams of Protein
• 100 grams Sattu~19grams of Protein
• 100 grams Green Peas~5grams of Protein
• 100 grams Urad Dal~9grams of Protein
• 100 grams Sesame Seeds~18grams of Protein

Note-Protein Content May vary slightly based on specific food varieties

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Here’s how to boost your testosterone through the food you eat. If you want more tips on testosterone and nutrition.

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Complete your daily 100g of protein......
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Few lessons I’ve learnt over these years of training and coaching 💯

The Concept of Caloric Density

Caloric density refers to the number of calories in a given volume or weight of food. Foods with high caloric density contain a lot of calories in a small amount, while foods with low caloric density have fewer calories in a larger volume.
By focusing on low-calorie, high-volume foods, you can eat more substantial portions without consuming too many calories.

Benefits of High-Volume, Low-Calorie Foods

Increased Satiety: Larger portions of low-calorie foods can help you feel fuller for longer periods. This is because the volume of food can stretch your stomach and trigger signals to your brain that you are full, reducing the likelihood of overeating.

Nutrient Density: Many low-calorie foods, such as fruits and vegetables, are packed with essential nutrients, vitamins, and minerals. This ensures that you are getting the necessary nutrients while still maintaining a calorie deficit.

Reduced Hunger Pangs: By consuming larger portions, you can keep hunger at bay. This helps in avoiding the temptation to snack on high-calorie, nutrient-poor foods.

Examples of High-Volume, Low-Calorie Foods

Vegetables: Leafy greens, cucumbers, bell peppers, broccoli, cauliflower, and zucchini are all excellent choices.
They are low in calories but high in fiber and water content, which adds volume to your meals.

Fruits: Berries, apples, oranges, watermelon, and melons provide natural sweetness and hydration with relatively low calories. They also offer fiber, which aids in digestion and satiety.

Whole Grains: Foods like oatmeal, quinoa, and brown rice can be part of your diet. They are more filling than refined grains and help stabilize blood sugar levels.

Lean Proteins: Sources like chicken breast, turkey, fish, tofu, and legumes provide protein which is essential for muscle maintenance and satiety without adding excessive calories.

Conclusion

In summary, being in a fat loss phase does not mean you have to endure constant hunger or drastically reduce your food intake. By focusing on high-volume, low-calorie foods, you can manage your appetite, stay satisfied, and maintain a calorie deficit more easily.

Thinking twice before consuming whey protein?
This post is for you.

Whey is safe and very beneficial for you. For someone who is not able to complete the daily protein intake through diet, whey can be a great addition. People generally think it’ll damage their kidneys, livers and immune system but it’s actually not true.
There have been studies that lasted for more than 10 years, meta analysis that were conducted on those studies and all of them showed great results in favour of whey protein.

Go through the post and let me know what you think. Drop in comments if you have any questions

It’s complex, yet it’s easy ✨🫠

Did you know?

Carbs and insulin don’t automatically lead to fat gain! 🍞 💉
Understanding the role of macronutrients and hormones in the process of fat loss and fat gain.

Hydrate yourself properly if you sweat a lot during workouts. A proper hydration can be achieved by adding electrolyte sources to the water such as a pinch of salt, lemon or coconut water.

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