Saba6's Journal, 11 Jun 21

*Egg whites ( low in calories, high in protein and fills you up ) *Soya chunks ( dense in calories, high in protein and fills you up) *Soya milk ( dense in calories if not regular in flavour, medium in protein and doesn't fill you up much) I RELY ON THESE FOR A GOOD INTAKE OF PROTEIN. Tip : Your intake of protein should be equivalent to your body weight, eg: if you weigh 80kgs, you must consume 80kgs of protein. 

Buy whey protein 

non-veg ....chicken breast and egg whites best source, in veg you can go soya chunks and paneer but care for the fat in paneer/don't consume more then 50g of soya in a day 

I want reduce my wait only 3 kg please help 

thank you all.. is it good to have protein powder for weight loss? 

Yes,but don't take the local products like horlicks,protinex etc, they have high carbs contain and sugar(if you want to take those then don't intake more then 30g in 1 day)  

Which whey protein powder is good?  

Those which are used for muscle building....like muscleblaze,my protein,ON etc I use... muscleblze bioenzyme it works good You can take as per your taste and choice 

whey 2 scoops(50gm), 250+ grams chicken (60-70), sometimes 100gm amul power of protein paneer(20gm), Roti 100 gm (10 gm) 

I add a small point protein does not help full for fat loss calories deficit only works 1 . Sufficient protein = weight *2 grams protein / day 2. Weight lift 3. Calorie deficit 

100 gm soya milk.=52 gm protin 6 white egg 30 gm protin 1 glass milk 7 gm protin 100 paneer. 24 etc 

The best way to consume target Protein content is to break it to 3 to 4 meals. Eggs, chicken breast, whey protein are best source to easily consume target Protein content.  

go for salted peanuts for protien .