Real life weight loss story: When it comes to weight loss, the first thing that often comes to mind is exercise. Going to the gym, taking long walks or joining fitness classes becomes our primary focus. While physical activity is certainly important, we often overlook a vital component of weight management – ​​our diet. Research consistently shows that diet plays a much more important role in weight loss and maintenance than exercise alone.

Studies show that up to 80 percent of successful weight loss efforts depend on dietary changes, as food choices directly affect calorie intake, metabolism, and fat storage. Experts point out that exercise helps burn calories, but it cannot compensate for an unhealthy diet. For example, one large meal can easily exceed the calories burned during an hour-long workout.

Additionally, nutrient-dense foods rich in protein, fiber and healthy fats can increase satiety, regulate hunger hormones and reduce overall calorie consumption. According to nutritionist Dr. Jane Thompson, “Weight loss isn’t just about eating less, it’s about eating right. A balanced diet lays the foundation for any fitness regime to be successful.”

Jitin VS lost 35 kg and experienced a huge weight change, in which his diet played an important role. A few months ago, he shared a useful reel where he mentioned that high protein foods This reduced his weight and he remained healthy throughout the journey. Here is the list of high-protein foods that Jitin included in his diet for weight loss:

Paneer (Paneer):

There are 18 grams of protein per 100 grams of cheese. It can be added to salads, curries or grilled as a snack.

Gram (gram):

After cooking, gram contains 19 grams of protein per 100 grams. It can be used in salads, curries, or making hummus and chana chaat.

Greek Yogurt (Hung Curd):

It contains 10 grams of protein per 100 grams. Greek yogurt can be eaten as a snack, used in smoothies, or used as a base for raita.

Moong Dal (Green Gram):

Before cooking, every 100 grams of moong dal contains 24 grams of protein. It can be prepared as dal curry, sprouted for salads, or used in moong dal chilla.

Quinoa:

After cooking, quinoa contains 14 grams of protein per 100 grams. It can be used as a base for salads, mixed with vegetables, or as a substitute for rice.

Almonds: Per 100 grams of almonds contain 21 grams of protein. A handful of almonds can be consumed as a snack. It can be added to salads, or used in smoothies.

Eggs: Eggs contain 13 grams of protein per 100 grams. Eggs can be boiled, fried or eaten as an omelette.

Fish (Salmon, Rohu, etc.):

Fish contain 20-25 grams of protein per 100 grams. Fish can be grilled, steamed or made into curry.

Chicken Breast: Chicken breast contains 31 grams of protein per 100 grams. It can be grilled, baked or cooked as tandoori chicken.

Soya Chunks:

Per 100 grams of soya chunks contains 52 grams of protein. These can be added to curries, pulao or stir-fries.

Peanuts:

There is 25 grams of protein per 100 grams of peanuts. Peanuts can be eaten as a snack or mixed with poha or chivda.

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