So, when you’re trying to shred those extra pounds and get lean, a push to your protein consumption is must! 

A protein-packed diet with whether you call it strength, resistance or weight training helps you achieve muscle gain and that strong perfectly carved core that you’d ever dreamt of!

But to add muscle while burning fat is a tricky composition. You must eat enough protein to feed your muscle growth! 

According to the National Institute of Health’s Dietary Reference Intake (DRI), the protein requirement for an adult male is 0.8 g/kg of bodyweight. For bodybuilders in their leanest body fat percentage, it goes up to between 2.3-3.1 g/kg of bodyweight. 

Why is protein important to your diet? 

Proteins are the mightiest macronutrients required for the structural development of your body tissues and organs.

It’s made up of thousands of smaller units called Amino acids. These Amino acids are the building blocks of your muscles. Without them, it’s impossible to build, repair, or maintain any muscle tissue.

Some of them are ‘essential’ that your body can’t produce.

These ‘essential amino acids’ you must get through your diet!

Protein promotes satiety

Protein also promotes satiety (the feeling of fullness). So when you go on a protein diet, it keeps you full for longer and you say ‘No’ to frequent eating. And managing your weight becomes easy!

Top protein foods to boost your weight loss and get you lean muscles


Eggs contain high-quality protein, healthy fats, and nutrients like B vitamins. It has a large amount of amino acid leucine that particularly helps in muscle gain. 

Soybeans: Half a cup of cooked soybeans has14 grams of protein, unsaturated fats, and several other vitamins and minerals like vitamin K, iron, and phosphorus. 

Chicken Breast: Chicken breasts are a staple for muscle gain. Each 3-ounce serving contains 26 grams of protein. It has a large amount of B vitamins niacin and B6 that keep you active.

Some research suggested that higher-protein diets containing chicken may aid fat loss.

Greek Yogurt:

Greek Yogurt contains double the amount of protein as regular yogurt. It’s a combination of fast- and slow-digesting dairy protein. 

Some research has shown that people increased lean mass when they consumed a combination of fast- and slow-digesting dairy proteins.

More variety of lean animal and plant-based protein:

Fish like Tuna and Salmon, Cottage Cheese, Beans, Peas, Lentils, Peanut Butter, Almond, Brown Rice, Milk, Tofu, and Chickpeas.

Protein powder like whey and casein are also popular choices of protein.

How much protein do you need for weight loss and muscle gain?

How much is ‘plenty’? That can be up to between 75 and 112 grams of protein per day if you weigh 150 pounds, for example. 

To lose weight, getting in plenty of protein, as high as between 90 to 150 grams a day can also work!

Your body makes the best use of protein when you take it at regular intervals. So, it would be smart to divide your daily intake into four equal amounts for breakfast, lunch, a snack, and dinner. When amino acids are evenly floating around in your system, your body won’t break down muscle tissues to harvest it. 

If you workout hard, eating another 50 grams of protein before you go to bed can help with overnight muscle repair.

Pro tip** Although it’s a fact that gym-goers and weightlifters need to keep their protein intake high to build and maintain large muscle mass, eating excessive amounts of protein sometimes can hurt more than it helps.

So seeking expert advice is wise before you start!!


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