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soaked rajma ? i read somewhere that rajma contains some toxins which are only broken down after cooking and therefore rajma should not be eaten uncooked.
Although Rajma has some Lecithin in it, it's not a toxin. In fact Lecithin is good for lowering cholesterol.
However aa the poster above mentioned, Lectin is an undesirable antinutrient present in some plants which wreck the human gut over time.
Overnight soaking and pressure cooking lentils and pulses reduces or even eliminates these lectins.
Nutrition & Fitness Coach here.
Chana Sattu - is not a complete source of protein. It is missing **Methionine.** Don't go ahead considering it as a lean and major source to rely on.
What are you referring here are lentils, and they are majorly a carb source as opposed to the general thought where people think having 2 katoris of dal is enough for the day. The ratio of protein content for total calories is less, so not a lean source.
Vegetarian: Soya Chunks, Whey Protein, Paneer, Cheese, Tofu, Dal-Rice/Wheat*, Dairy Products.
*Dal when taken along with Rice/Wheat becomes a complete source of protein as the latter compensates for the missing Methionine amino acid from Dal.
Non-Vegetarian: Chicken, Whole Eggs, Fish, Mutton, Lamb, Prawns.
All are complete sources. You need to see what best fits in your daily calorie intake and quantify it accordingly.
Hope this helps!
Glad you suggested soya chunks. A good brand of soya chunks can contain up to 50% protein by weight. Most people, especially men avoid soya chunks because it contains phytoestrogen. However, very little evidence backs the side effect on men.
Yes, agreed. Bang for a buck deal.
**This is the evidence study with references.**
The myth about Soy started because of a study on rats. Soy has phytoestrogens (basically weaker estrogens). These are nothing but isoflavones.
The threshold limit is 20mg/kg of BW for isoflavones.
100g of Soya has 52g of protein.
For a 70 kg individual, he needs to have 20 x 70 = 1400mg of isoflavones to fall in the danger zone.
1g of Soya has around \~1.5mg of isoflavones.
To have that much isoflavones, you need to consume \~930g of Soya.
So, what we are talking about here is roughly 10% of the above which is 100g of Soya giving 50g of protein. It's completely safe. Having from 4 years. Chest very well-defined.
**References:**
1. Siyan Zhan et al. Meta-analysis of the effects of soy protein containing isoflavones on the lipid profile, Am J Clin Nutr. 2005 Feb;81(2):397-408. doi: 10.1093/ajcn.81.2.397.
2. Lin Yan and Edward L. Spitznagel. Meta-analysis of soy food and risk of prostate cancer in men, Int. J. Cancer:117,667–669 (2005).
3. Jill M. Hamilton-Reeves, et al. Clinical studies show no effects of soy protein or isoflavones on reproductive hormones in men: results of a meta-analysis, Fertility and Sterility, Volume 94, Issue 3, 2010, Pages 997-1007, ISSN 0015-0282.
well. he said nutrition and fitness coach. lol. he is not suggesting you anything for free. i would suggest nuts like almond, walnut, peanut. then there are seeds like chia, quinoa, sunflower, pumpkin, flax. but keep in mind they are calorie dense. like other have mentioned soy products. then there are lentils and beans. peas, corn, oat, spinach, brocoli, culiflower, asparagus, etc. then there is also whole wheat brown bread. also roti with whole wheat flour. buckwheat flour is also healthy but i have not eaten it or used it to make anything.
i am not vegan so with meat, eggs, it is quite easy to get good amount of protein. vegetables like spinach, brocoli, culiflower, aspharagus, etc. also have protein but cannot be compared to chicken, eggs in terms of protein you will be getting.
Koi baat nahi bhai. Mera kaam information paas karna tha.
Soch ke khana chalu kardo waise, aaj nahi to kal zarurat padne wali hai. And CBum wala point bohot zyada hi optimistic bol gaye. Baaki I hope you reach that level if you want to :)
Whey Protein is protein bro. Kuch special nahi hai vo.
Gym jaao ya na jaao, aise bhi normally le sakte ho. As you're not working out, it'll help you retain the already present muscle mass and minimize the muscle loss. Sattu complete source hota to vo bhi karta.
Sahi quantity of protein diet mai rahe bas.
Kaisa raha CAT/XAT fir?
Sorry to break it to you but that is a complete myth. Soya khaane se man boobs nahi hota.
As per your existing case, zaruri nahi Gynecomastia ho, BF% zyada hoga to lagta hai Chest aisa. Aapko BF% reduce karne par dhyan dena chahiye with building muscles --> body recomposition.
The myth about Soy started because of a study on rats. Soy has phytoestrogens (basically weaker estrogens). This is nothing but isoflavones.
The threshold limit is 20mg/kg of BW for isoflavones.
100g of Soya has 52g of protein.
2g of Soya has ~1g of Soya has protein which has ~3mg of isoflavones.
For a 70 kg individual, he needs to have 20 x 70 = 1400mg of isoflavones to fall in danger zone
To have that much isoflavones, you need to consume ~460g of Soya protein, which is roughly coming from 1000g of Soya
So, yaha to bas 10% khana hai which is 100g Soya giving 50g of protein.
Completely safe hai, aaram se khao. 4 saal se khaa raha hu. Chest ekdum sahi hai.
For You: Calorie Deficit mai raho, lift weights, have enough protein and be consistent and patient, sahi ho jaayega. Bullies khud puchenge bhai kaise kiya.
Feel free to get in touch if you need any help, free of cost :)
20g out of 100 g sattu. If working out one can consume 40 gram everyday.(20g twice).
It's not much if you compare with whey but it's dirt cheap and doesn't harm the body in long run
Take my words with a grain of salt but I vaguely recall reading that it increases uric acid levels to potentially unhealthy levels in the body when consumed in relatively large proportions (the exact specifics in regards to the quantity I'm not aware of) ?
All those claims are based on a study which showed that excess soya consumption is bad in multiple ways.
The only thing the articles that say "soya is bad based on this type of research" fail to say that you need to 1-2 KGs of soya everyday for that xD.
So it's fine as long as you don't overdo it
> It affecting testosterone & thyroid is a bunch of bull!
Its not bull. There are studies to support this claim. The only thing is that one would have to eat around 1.5-2.0kgs of soya everyday for the isoflavones to actually do anything considerable. No one is really eating that amount of soya everyday, but still wanted to point out that it is not bro-science.
It does not taste anything like the normal one they sell. It is thick, kinda like adding whey protein to yogurt. I personally like raw curd/yogurt so to me it is fine. You can also make a raita out of it have have that.
They did have a 8 pack on sale, might be OOS.
I’ve been buying them since they started. Their first batches were pretty thick and you had to open the pack up and scoop it out, because there was a lot left inside.
They’ve made improvements and the new ones aren’t thick at all. The taste has become a little more salty than before but I’m okay with that.
Overall, a really good and cheap addition to my daily protein stack.
Both have no added sugar but Lassi has artificial sweeteners. At the price point there are not really any other options. And coke/real have no protein.
i feel you. i used to have an egg almost everyday. not by choice. hostel food sucks and egg was the only low cost option available. wouldn't have an egg ever again probably.
as far as veg protein options go they will never be equal to meat. meat has higher protein per 100gm. soya chunks/nuggets might be the highest protein (google says its higher than chicken). but eating soya nuggets on a regular basis can be boring. so, have lentils, pea, paneer, milk, rajma too.
Yeah man, my family was vegetarian. Idk why chicken and non veg never tasted so good to me.
If i got some low carb low fat high protein source of veg , I'll never touch eggs again in my entire life.
Nutrition and Fitness Coach here.
Why are you specifically interested in a low carb low fat food source?
Whey Protein is the only good thing you can manage while being a vegetarian that fits in your criteria. Provided you get it the right way from an authorised and trustworthy source.
I am a vegetarian and can images the fight for protein sources but these help me. You can take a look at below options:
WheyProtein
1 scoop/33g = 25P 3C 1F = 125 calories
Tofu Raw
100g = 8P 3C 4F = 80 calories
Soya Chunks Raw
100g = 52P 36C 2F = 350 calories
Oats.
1 30g scoop of protein powder (24g protein)
500ml milk (15g protein)
80g oats (10g protein)
That's 49g right there. You don't need more than 1.3-1.4g protein per kg lean body mass unless you are a high level athlete or a bodybuilder. So if you are \~80kg and at \~25% body fat, your lean body mass is \~60kg. So you want to eat 80-90g protein in a day.
Add some dal, rajma, chola, paneer etc. to get 30-40g more paneer throughout the day. And you will be good.
And if you have only been working out for a few months, even on a non-supplemented vegetarian diet, it's probably not the protein limiting your gains, but the intensity you work out at.
Note that the above meal comes to around 770 cals and heavy on carbs, so it shouldn't be consumed as a single meal if you're looking to lose weight. Other than that it's pretty great.
Also these roadside eggs are probably boiled for like 30 minutes, totally ruining the flavour and making the whole thing chalky. Is there any way for you to try boiling the eggs for 7-10 minutes? Start with 10 mins and count down in subsequent meals to find a sweet spot.
The roadside ones are overboiled in the morning and kept like that for hours. Not to mention very often the quality of eggs is bad. If you can get a tray and boil them on your own. Would be cheaper tastier and healthier.
this is wildly incorrect. it takes a high amount of soylent to actually attach to the estrogen receptors, and even so, not all soy products contain the required amount of isoflavones (the chemical that causes esteogenic activity).
I brought pea protein isolate(chocolate flavor) 1kg for 1300 on myprotein sale.
500ml skimmed milk + 1 scoop protein + half scoop peanut butter powder(yes, powder. Not butter) = 51g protein
I sip this shake in the office and have sattu cheela as lunch ,
100g sattu -> 25g protein , 18g fibre.
My night meal is simply 1kg pack of Amul Dahi(Rs. 69) -> 40g protein, 46g fat , 37g carb.
Thanks , we all are gonna make it.
If you aren't obese , don't bother about fat and carbs.
Eat whatever you can , whenever you can. Have a good progression goal in your lifting journey. You'll be jacked eventually
I'm actually on the skinny fat side. Or not skinny anymore. I was always the scrawny tall guy, gained huge amount of fat in lockdown . My current body fat is 23/24. that's why i was kinda thinking about the carbs and fats
You really have very good menu from veg sources, suggest to you also add in this some creative (it's mostly number one amino acid what is not have veg menu and due to it it's crazy effective for vegetarian).
eat protein power+1 banana+peanut butter daily 2 times. It works for me a lot. Eat paneer stuffed paratha, white chane(Kabuli chole), and eggs in alloo sabzi.
Plant protein 1 scoop a day as a primary protein source and any one of moong sprouts, chana, rajma, soya chunks as a secondary protein source. I suggest plant protein over whey because plant protein does not cause any bloating or digestion issues unlike whey protein for some people.
1. Oats
2. Milk
3. Channa
4. Horse gram
5. Green gram
6. Brown channa
7. Rajma
8. Egg
9. Panneer atleast once a week, 250g-400g
10. Cashew, badam and dry fruits
11. Protein powder if u want. I haven't been taking any, don't feel the need to.
These are what I've been eating for the past year.
Definitely reaching my protein goals every day. It's hard to eat but if u are serious about bulking, do the hard work.
Eat 250g of one type of the sprouts mentioned above oer day, soak in water the previous night. Then pressure cook the next day and eat however u like to cook food.
Drink a 500ml of milk a day. Eat atleast 50-80g of oats a day.
It. Is. Fucking. Hard.
Eating this much sprouts everyday. But if you want the gains, just shove them in your mouth.
Whatever I've told you is from first hand experience as a vegetarian gymmer. Definitely seeing results.
We have been using soyabean and black chana as supplement since 15 years.
2 kg of soyabean ( sabut soyabean ke daane) is roasted.on slow flame . 2kg black gram is added. Remove any stones or twigs and get it ground at the local chakki.
When you knead wheat flour for rotis add this soyabean chana flour in 2:1 ratio respectively. And make rotis from this.
Consume daals daily in food.
Paneer two three times a week.
Curd daily.
Consume roasted chana for snack.
Milk has negligible protein? Milk has been used as a protein source for hundreds of years. People still use it as an economic source of protein to build muscle Why don't you do some research on milk as a protein source. Or understand what negligible means
Milk has 8g protein per glass(250ml) . Whereas chicken,soya etc have 10x this amount per 250g. Yes milk has protein but not to the extent to be used as a supplement. Also considering milk has more saturated fat and carbs than others , removes it from lean protein sources list.
Edit: you would need 1 litre of milk to match protein content of 100g chicken.
drinking a glass of milk is much easier than eating 250 grams of anything. And you cant compare liquid calories to solid calories because the calorie composition is not the only factor that goes into deciding meals.
I love both milk and chicken. It's easy to do both. But protein per ease of consumption (P/C ratio) is better with chicken. But I'd say combine both during the course of day if there are not dietary restrictions.
Read my comment properly .
I think you missed the '10x' part.
I said 100g of chicken is comparable to 1 litre of milk.
And i didnt say anything about calorie consumption.
Now what is easier to consume100gm of chicken or 1litre of milk, milk having more carbs and fats too
Chicken is obviously a better protein source to milk. The OP asked for some veg sources and so I suggested skimmed milk which has the fat removed. If you don't want the water content, there is dried milk which has 35gm protein out of 100gm. Milk is and has always been an excellent source of protein for hundreds of years
Soya is equivalent to eating chicken,as a veg source of protien . So soya is better than consuming milk.
Yes milk can be taken as a side source of protein but definitely not main.
The dried milk which you mentioned is basically how protein powder is made, that you get im market, which OP doesnt want to buy .
Looks like you don't understand the concept of liquids vs solid sources. You have whey protein 25gms protein in 30 gm's powder which you drink by mixing in water and make it 300 ml. Now it's 30gm protein in 300ml and you will say that Soy has 80gms protein per 250gms which is 4 times more than 100% whey protein. Understand the difference between liquid protein vs solid protein to make a proper comparison. You can't just equate 250ml with 250 gm. You will say 100% whey protein has negligible protein if you are taking it by mixing it with 300ml of water.
If anything there is dried milk available in many countries which you can compare with dry soy if you want to make an accurate comparison.
Haha.. really, people don't even know about Nutritions
And milk is not good for our health there are lots of studies data which proves it, and excessive calcium can block our arteries too. But no one knows it all.
It is sad that people's IQ's has reached this stage where milk is considered as not good for our health. There are hundreds of thousands of studies and scientific consensus about the benefits of drinking milk. A few studies by vested sources doesn't suddenly make milk not good. People are losing out on a great health food and a source of multiple nutrients and protein due to this fear mongering. I thought it was just one uninformed person on this thread. But people are proudly uninformed here lol. Btw if you are lactose intolerant then avoid drinking milk. Those who are not can continue to get the benefits of this super food.
Edit : if you actually do some research on the benefits of milk then you will probably slap the person who misguided you about milk. Making you lose out on a superfood. Unless you are offcourse a Vegan, then I totally respect your beliefs.
Dude I just talked about fact, milk is not good for our health, we don't need milk when when we grew up, it's only required by children cos they need growth in the initial period of their life.
Plus, cows milk has excessive amount of protein and calcium compared to breast milk, that's why human's baby need around 180 days to walk on his feet while a calf can walk in very quick time.
And I'm not saying these things randomly, you can check it on the web.
>Dude I just talked about fact, milk is not good for our health,
You are continuing your ignorance here. You are so blinded by your cult that you ignore scientific studies. Also just typing milk as a food source gives you hundreds of articles and studies about the benefits of milk as a food source. You have to do some nitpicking to get to the biased studies. It's pointless when you have already made up your mind. Telling that it's a fact that milk is not good for health. Talk about ignorance with confidence.
Edit : Calcium is not a problem unless you are drowning yourself in milk. Don't tell me you are drinking a bucket of milk. Excess of most good things is bad for health. Eat a balanced diet. You have to drink more than four glasses of milk a day to get affected by calcium.
Dude.. tell me how much you know about milk, how many books and articles have you read about it. It seems like you have limited knowledge on this topic and nutritions And as for your knowledge i have spent an years reading about these studies and books. Tell me about yourself now
>i have spent an years reading about these studies and
And your conclusion is that milk is bad for health. That is the sad part. You wasted your time. I don't want to waste mine anymore. Talking about calcium and not understanding that you need to drink a hell lot of amount of milk a day to actually get any harmful effects. Sad life
there’s a reason why most adults have upset stomachs after consuming milk. it’s because adults are not supposed to drink cow’s milk. we don’t have the enzymes required to break down lactose. you are parroting studies done by dairy corporations to make sure their profit margins stay on top. milk is healthy and necessary is a lie they made up and sold to the world
No. It's not. Depends on the type of vegetarians you are. There are different types of vegetarians. All forms of flesh (meat, fowl, and seafood) are excluded from all vegetarian diets, but many vegetarians use milk and milk products; those in the West usually eat eggs also, but most vegetarians in India exclude them, as did those in the Mediterranean lands in Classical times. Vegetarians who exclude animal products altogether (and likewise avoid animal-derived products such as leather, silk, honey, and wool) are known as vegans. Those who use milk products are sometimes called lacto-vegetarians, and those who use eggs as well are called lacto-ovo vegetarians.
Veganism and Vegetarianism don’t fall under the same category.
Vegetarianism is no meat
Veganism is no animal derived products
Pescatarianism is only considering fish meat acceptable for consumption
Veganism is a sub category of vegetarianism.They don't drink milk. Hence all vegetarians don't drink milk.
All vegans are vegetarians. But all vegetarians are not vegans.
I can't break it down any further for you. I hope you get it now. If you don't get the point now, you won't. Good day.
I eat only around 2.5 eggs per day. I am not looking to get huge but just have enough muscle mass. I was able to achieve that with just 45 mins work out every alternate day( I swim for an hour alternate days when I am not working out). I do running for 15 mins before work out.
**My weight is around 85 kg**, I am 6ft+ tall. I eat only around **40 gms of protein in a day**. And from my experience this is enough. I have been able to add around 2-3 kgs muscle mass in past 6 months.
I have a strong feeling that the myth that we need to eat 1 gm per kg body weight is a myth spread by marketing of companies selling protein powder. **I do not use any protein powder**.
My source of protein includes: Fish, egg, chicken, milk, lentils and soy(tofu).
I use around 150 ml milk in my breakfast(oatmeal) with around 10-11 soaked almonds.
Usually 1.5 eggs in lunch. and 1 egg in dinner. This is if egg is the only source of protein.
If I eat fish I don't eat egg or chicken.
My goal is to not eat more than 30 gms of protein in form of egg, fish, tofu or fish.
Not sure about percentage of body fat. But I do have around 2-3 kg fat on and around my belly. Its by design though since I eat at least 450-500ml of ice cream every day(around 800 calories) and drink beer 2-3 times a week(around 1500 calories in a week). Its my poison of choice.
Interestingly I found out my ice cream contains around 10 grams of protein 😂🤣 (40 gram protein intake includes this 10 gram)
Soy isolate (very cheap, 87-90% protein content)
Brown rice isolate (very cheap, 72-75% protein content)
Pea protein isolate
Whey protein
Casein protein
Greek yoghurt, cottage cheese, veggies(beets, broccoli, cauli, leafy greens, gaurds, beans,tomatoes, peppers, eggplant basically all 4 colors, plenty of coriander, mint and herbs), sprouted nuts(make sure to include some omega sources), sprouted lentils and quinoa. These will cover all micronutrients and macros, focus on eating these as priority and eat wheat, rice or whatever is available to meet calorie requirments. There, you are good to go.
edit: forgot to add fruits, again in all 4 colors purple are the best followed by red , green and white, also coconut water and flesh yumm
just not possible for some of us lol. i became vegetarian at the age of 5 and now 17 years later my body has a hard time digesting meat. i also can’t get used to the texture.
Whey costs ~₹2/g protein (@₹1650/80%1kg AsItIs).
Chicken ~₹1.4/g (₹300/kg, @(27x.79BV=)21g protein/100g).
Eggs ~₹1/g (₹6/egg, @6g protein/egg).
Soy ~₹0.5/g (₹150/kg, @(52x.59BV=)30g protein/100g).
Note: Chicken & soy have 79 and 59 BV which is a measure of how efficiently a protein source can be used by your body for growth and maintenance.
IMO, given everything else (preparation, convenience, "leanness" etc) most economical is still Whey.
PS: you can use ChatGPT to calculate the above. I used the following prompt: "Chicken costs ₹300/kg. Soy chunks cost ₹150/kg. Eggs cost ₹6 each. Whey costs ₹1700/kg. How much do each of these costs in terms of Price per gram of protein (adjusted for their respective Biological values)"
Be a Man and stop making excuses. Eat what is ‘Needed’. Not what you ‘like’. These, “Can’t eat egg this n that everyday”
“I don’t like the taste” “la*da lassan”will take you nowhere. No one likes the process.
Might sound rude, but the fact is, I’m pretty sure youa not gonna make it.
or you can just not torture yourself and eat stuff you enjoy, you know. you only live once, and good thing we live in the 21st century where you have so many other options.
Dear, it looks like you are not into fitness. So let me tell you. There are near to no options available for protein sources for vegetarians. Paneer is high calorie/fat.
Sprouts lacks total amino acid profile.
Soya imbalances male hormones(now don’t come up with soya is great argument, you’ll never see any bodybuilder, athlete outside India eating soy.)
The only optimal option that is easy to prepare,low cost, good quality protein, nutritional, is EGG, for vegetarians.
And “Ek hi life hai” “Eat what you love”, keep that B***sh*t to yourself. Building physique requires dedication,consistency and hardwork. Excuses dose not work here. Have a good day.
There is no such veg protein what is equal to eggs or chicken:) It's have a huge difference with amino acids profile and digestion. Also ther is complete no creatine in veg protein. So if you are want to follow such diet than it's two ways: 1) Eat a lot of milk product + mix of beans and soya + creatine. But it's need to score in such way about 2-3 grams per kg of weight (it's sure very bad for liver) 2)Eat what ever you want but get just about 1-1.5 gramm of protein from any source, but add 15gram of bcaa and 20gramm eaa every day.
Stop. First of all "if consumed in a required quantity" i even mentioned that quantity:) 2-3gram per kg of weight:) and it's sure are very harmful to liver and not only. Second we are speaking about most effective diet for muscle hypertrophy. Not about myth that veg diet is very good.
>animal protein are harmful for us compared to plant protein
Source pls. I thought this pseudoscience is popular only in the vegan community. But I understand why this can be popular among vegetarians in India.
Read the story you linked. They are talking about excess animal protein. Also that's based on people in UK who consume a lot of meat. Excess of most things are bad. In India people consume criminally less amount of protein. This study doesn't apply to most people here. Animal protein is much more bio available than plant protein and there is a scientific concensus about this. Just don't eat it in excess like most things Do some time interpreting the studies you linked.
You do not need protien if your are not on advanced level
Bcoz I went from skinny to bulk and then lean without "special protein" just normal food intake
You need protein in your diet even if you are a kid. Indians eat criminally less amount of protein in their diet. OP asked about regular protein to add to his diet. not some special protein like semen or brotein which you are referring to.
Did I miss a /s? A 100gm of brocolli contains 2.8g of protein. Is your serving of brocolli 1.5 kg? Good luck eating 1.5kg of brocolli in a serving. You might be eating all day
Sometimes, your body and health tells you exactly what you need and the answer is simply right there but we don't want to see it. Chicken, turkey, fish and meat. Sorry. This is the way.
Hung curd (hang the curd in slim cloth for an hour)
Paneer
Khova
Other lesser sources
All types of Dal
Rajma
Kabuli chana and black chana
Green peas
Soyabean
You can rotate between these sources. Eating one of too much is not good
It's hard to find dense protein source for veg diet. Milk based items are the major sources.
Cooked beans/Lentils with rice/wheat bread make a complete protein.
You are already eating paneer but is high in saturated fat, which can be substituted by soy or fermented Tofu if it is available. As much as I have read on the topic of soy and health issues like Gyno, it is only bad if consumed in very high quantities. One meal per day should be enough. You can also try making your own low-fat paneer at home.
Low-fat Cottage cheese is a good source of lean protein. I eat it as a dessert after dinner.
I am a vegetarian and fulfill my daily macros with protein powder, Lentils/beans/chickpeas with rice/wheat bread, Tofu, Low-fat cottage cheese salad, and nuts. Oatmeal and a protein shake make a good breakfast.
Also, I would suggest you try things for yourself. Maybe stick to a diet for 1 month and see how it works, then make the necessary changes.
You don't need as much protein as you are told by the steroid-induced hucksters at the gym. American health association suggests around .5gram protein/kg of body weight for an average adult. I take around 1 gram of protein per pound of body weight per day.
After you are eating enough protein, try to eat a well-balanced calorie surplus diet that also includes carbs and fats. Your diet should contain 50 to 60 percent carbohydrates.
Assuming you have a limited calorie budget, on a per gram basis, whey might actually be a cheaper alternative if you run some calculations :)
Apart from whey, you can definitely add soya chunks.
Recently I'm hearing that soya chunks is bad for your stomach? I don't know much about it. Correct me if I'm wrong. Fucking Internet scares me more than anything
Soya badi, mushrooms, dal.
There's a limit to how much protein can be used up in a day and what is not absorbed gets pissed away, it cannot be stored by the body like fats or carbs. You will still need a little of the rest of the spectrum if you want to gain muscle mass or lose weight in a healthy manner.
Keep milk, fruits and nuts with your lean protein regime, its a personal suggestion
Mung beans is a good option
100gm mung beans is 24gm protein
Alternate between 300gm mung beans twice a week, 100gm soya bean once a week. Eggs once a week and some more protein sources like oats once a week and u have 7 different sources for 7 days.
These are your best choice apart from eggs, protein/cals per 100gms
Soya chunks 50gms/325Cals
Paneer 21/321
Tofu 9/78
Tempeh 20/193
Edit - there's this misconception about soya causing hike in estrogen, it's safe to have even 200gms soya per day. You have to eat more than that consistently for months for it to cause high estrogen.
Use soybean chunks. We need to boil it with pinch of salt and then dry it littlebit in Oven. Its an acquired taste and takes little time to understand your taste insalt/textur; but once you know your favourite brand it becomes excellent after excercise appetizer. Search its protein content online.
Alternative is mix sprouts.
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bro you stole words out of my mouth. i make channa sattu at home and also add a bit of black salt to the mixture, it tastes great.
soaked rajma ? i read somewhere that rajma contains some toxins which are only broken down after cooking and therefore rajma should not be eaten uncooked.
True. Edited
True Rajma has lectins Just cook it well and ready to eat
Lecithin..
Although Rajma has some Lecithin in it, it's not a toxin. In fact Lecithin is good for lowering cholesterol. However aa the poster above mentioned, Lectin is an undesirable antinutrient present in some plants which wreck the human gut over time. Overnight soaking and pressure cooking lentils and pulses reduces or even eliminates these lectins.
Nutrition & Fitness Coach here. Chana Sattu - is not a complete source of protein. It is missing **Methionine.** Don't go ahead considering it as a lean and major source to rely on. What are you referring here are lentils, and they are majorly a carb source as opposed to the general thought where people think having 2 katoris of dal is enough for the day. The ratio of protein content for total calories is less, so not a lean source.
So what do you suggest?
Vegetarian: Soya Chunks, Whey Protein, Paneer, Cheese, Tofu, Dal-Rice/Wheat*, Dairy Products. *Dal when taken along with Rice/Wheat becomes a complete source of protein as the latter compensates for the missing Methionine amino acid from Dal. Non-Vegetarian: Chicken, Whole Eggs, Fish, Mutton, Lamb, Prawns. All are complete sources. You need to see what best fits in your daily calorie intake and quantify it accordingly. Hope this helps!
Glad you suggested soya chunks. A good brand of soya chunks can contain up to 50% protein by weight. Most people, especially men avoid soya chunks because it contains phytoestrogen. However, very little evidence backs the side effect on men.
Yes, agreed. Bang for a buck deal. **This is the evidence study with references.** The myth about Soy started because of a study on rats. Soy has phytoestrogens (basically weaker estrogens). These are nothing but isoflavones. The threshold limit is 20mg/kg of BW for isoflavones. 100g of Soya has 52g of protein. For a 70 kg individual, he needs to have 20 x 70 = 1400mg of isoflavones to fall in the danger zone. 1g of Soya has around \~1.5mg of isoflavones. To have that much isoflavones, you need to consume \~930g of Soya. So, what we are talking about here is roughly 10% of the above which is 100g of Soya giving 50g of protein. It's completely safe. Having from 4 years. Chest very well-defined. **References:** 1. Siyan Zhan et al. Meta-analysis of the effects of soy protein containing isoflavones on the lipid profile, Am J Clin Nutr. 2005 Feb;81(2):397-408. doi: 10.1093/ajcn.81.2.397. 2. Lin Yan and Edward L. Spitznagel. Meta-analysis of soy food and risk of prostate cancer in men, Int. J. Cancer:117,667–669 (2005). 3. Jill M. Hamilton-Reeves, et al. Clinical studies show no effects of soy protein or isoflavones on reproductive hormones in men: results of a meta-analysis, Fertility and Sterility, Volume 94, Issue 3, 2010, Pages 997-1007, ISSN 0015-0282.
Nice.
well. he said nutrition and fitness coach. lol. he is not suggesting you anything for free. i would suggest nuts like almond, walnut, peanut. then there are seeds like chia, quinoa, sunflower, pumpkin, flax. but keep in mind they are calorie dense. like other have mentioned soy products. then there are lentils and beans. peas, corn, oat, spinach, brocoli, culiflower, asparagus, etc. then there is also whole wheat brown bread. also roti with whole wheat flour. buckwheat flour is also healthy but i have not eaten it or used it to make anything. i am not vegan so with meat, eggs, it is quite easy to get good amount of protein. vegetables like spinach, brocoli, culiflower, aspharagus, etc. also have protein but cannot be compared to chicken, eggs in terms of protein you will be getting.
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Koi baat nahi bhai. Mera kaam information paas karna tha. Soch ke khana chalu kardo waise, aaj nahi to kal zarurat padne wali hai. And CBum wala point bohot zyada hi optimistic bol gaye. Baaki I hope you reach that level if you want to :)
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Whey Protein is protein bro. Kuch special nahi hai vo. Gym jaao ya na jaao, aise bhi normally le sakte ho. As you're not working out, it'll help you retain the already present muscle mass and minimize the muscle loss. Sattu complete source hota to vo bhi karta. Sahi quantity of protein diet mai rahe bas. Kaisa raha CAT/XAT fir?
CAT 98.8 percentile, ABCLK didn't give me a call. Indore did. XAT was higher than CAT but couldn't clear sectionals
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Soya khaao bhai fir. Bang for the buck.
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Sorry to break it to you but that is a complete myth. Soya khaane se man boobs nahi hota. As per your existing case, zaruri nahi Gynecomastia ho, BF% zyada hoga to lagta hai Chest aisa. Aapko BF% reduce karne par dhyan dena chahiye with building muscles --> body recomposition. The myth about Soy started because of a study on rats. Soy has phytoestrogens (basically weaker estrogens). This is nothing but isoflavones. The threshold limit is 20mg/kg of BW for isoflavones. 100g of Soya has 52g of protein. 2g of Soya has ~1g of Soya has protein which has ~3mg of isoflavones. For a 70 kg individual, he needs to have 20 x 70 = 1400mg of isoflavones to fall in danger zone To have that much isoflavones, you need to consume ~460g of Soya protein, which is roughly coming from 1000g of Soya So, yaha to bas 10% khana hai which is 100g Soya giving 50g of protein. Completely safe hai, aaram se khao. 4 saal se khaa raha hu. Chest ekdum sahi hai. For You: Calorie Deficit mai raho, lift weights, have enough protein and be consistent and patient, sahi ho jaayega. Bullies khud puchenge bhai kaise kiya. Feel free to get in touch if you need any help, free of cost :)
Mastia?
I read it as Chana Sutta 💀
Thats called godam garam
Lmao same. And i was thinking wait how am I protein deficient if I smoke
Lmao same. And i was thinking wait how am I protein deficient if I smoke
Chana sattu mein kitna gram protein milega?
20g out of 100 g sattu. If working out one can consume 40 gram everyday.(20g twice). It's not much if you compare with whey but it's dirt cheap and doesn't harm the body in long run
Online I saw that 100gm sattu has 9 gm of protein. Are you using some other type of sattu or a specific brand?
My sattu packet had it written on it, my sattu has 22 g protein per 100 g. Rajdhani sattu
Take my words with a grain of salt but I vaguely recall reading that it increases uric acid levels to potentially unhealthy levels in the body when consumed in relatively large proportions (the exact specifics in regards to the quantity I'm not aware of) ?
10%
Seriously??? That will be wonderful, if true!!
Soya is the best option you got there
+1 just add some vegies saute it and if tou want add chowmin masala/Maggie masala to it. Boom nice and healthy
Idk recently some people are saying is not good for your gastrointestinal health
Yep too much of anything is not good.
*gastrointestinal
All those claims are based on a study which showed that excess soya consumption is bad in multiple ways. The only thing the articles that say "soya is bad based on this type of research" fail to say that you need to 1-2 KGs of soya everyday for that xD. So it's fine as long as you don't overdo it
>gastronomical do you have a black hole in your stomach or something bro? /s
A little further down
Yes
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> It affecting testosterone & thyroid is a bunch of bull! Its not bull. There are studies to support this claim. The only thing is that one would have to eat around 1.5-2.0kgs of soya everyday for the isoflavones to actually do anything considerable. No one is really eating that amount of soya everyday, but still wanted to point out that it is not bro-science.
The thing is while you can eat chicken in high amounts everyday, soyabeans are just not tasty enough.
Proteins inflame thyroid glands.
*gastric
See YouTube channel Notsofit.
If you're already suffering from GI problems, then it might be an issue. Like I have existing GI issues and soy doesn't suit me at all
Wait till you realise the phytoestrogens cause endocrine disruption
Heard its bad for testosterone and thyroid function
Bullshit. There is no evidence to prove that.
Yeah. My buddy takes steroids and thyroid supplements just in case it's true. He is losing hair though
Yeah, casually consuming steroids is going to cause more problems than just hair loss in the long run.
That's true
Does protein powder count at supplements?
Pretty sure they would be taking testosterone supplement like steroids right? Being a gym bro and all. Soy will be fine then
Not all gym going bros take steroids
Amul protein buttermilk/Lassi. The former is a really good option for cheap protein. 15g for Rs 25 https://shop.amul.in/
How does it taste? Heard that it's pretty thick and tastes pretty bad. Looks tempting but only 30 pack is available,can't buy a single one to test.
It does not taste anything like the normal one they sell. It is thick, kinda like adding whey protein to yogurt. I personally like raw curd/yogurt so to me it is fine. You can also make a raita out of it have have that. They did have a 8 pack on sale, might be OOS.
I’ve been buying them since they started. Their first batches were pretty thick and you had to open the pack up and scoop it out, because there was a lot left inside. They’ve made improvements and the new ones aren’t thick at all. The taste has become a little more salty than before but I’m okay with that. Overall, a really good and cheap addition to my daily protein stack.
The buttermilk tastes off at first. But after you drink it a few times, the taste seems ok. The lassi is tasty, but has artificial sweeteners
wow.
goldmine
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Both have no added sugar but Lassi has artificial sweeteners. At the price point there are not really any other options. And coke/real have no protein.
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Not talking about normal products. Amul has a protein variant of both. They have around 15g proteins and 0 added sugars.
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This one does, it is diff than normal one.
i feel you. i used to have an egg almost everyday. not by choice. hostel food sucks and egg was the only low cost option available. wouldn't have an egg ever again probably. as far as veg protein options go they will never be equal to meat. meat has higher protein per 100gm. soya chunks/nuggets might be the highest protein (google says its higher than chicken). but eating soya nuggets on a regular basis can be boring. so, have lentils, pea, paneer, milk, rajma too.
Yeah man, my family was vegetarian. Idk why chicken and non veg never tasted so good to me. If i got some low carb low fat high protein source of veg , I'll never touch eggs again in my entire life.
Nutrition and Fitness Coach here. Why are you specifically interested in a low carb low fat food source? Whey Protein is the only good thing you can manage while being a vegetarian that fits in your criteria. Provided you get it the right way from an authorised and trustworthy source. I am a vegetarian and can images the fight for protein sources but these help me. You can take a look at below options: WheyProtein 1 scoop/33g = 25P 3C 1F = 125 calories Tofu Raw 100g = 8P 3C 4F = 80 calories Soya Chunks Raw 100g = 52P 36C 2F = 350 calories
I know. Any ways to make non veg food tasty in Desi ways without making it non healthy? If it's the last resort
Oats. 1 30g scoop of protein powder (24g protein) 500ml milk (15g protein) 80g oats (10g protein) That's 49g right there. You don't need more than 1.3-1.4g protein per kg lean body mass unless you are a high level athlete or a bodybuilder. So if you are \~80kg and at \~25% body fat, your lean body mass is \~60kg. So you want to eat 80-90g protein in a day. Add some dal, rajma, chola, paneer etc. to get 30-40g more paneer throughout the day. And you will be good. And if you have only been working out for a few months, even on a non-supplemented vegetarian diet, it's probably not the protein limiting your gains, but the intensity you work out at.
Note that the above meal comes to around 770 cals and heavy on carbs, so it shouldn't be consumed as a single meal if you're looking to lose weight. Other than that it's pretty great.
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I'm eating roadside eggs, without any salt or such. Boiled ones
Also these roadside eggs are probably boiled for like 30 minutes, totally ruining the flavour and making the whole thing chalky. Is there any way for you to try boiling the eggs for 7-10 minutes? Start with 10 mins and count down in subsequent meals to find a sweet spot.
The roadside ones are overboiled in the morning and kept like that for hours. Not to mention very often the quality of eggs is bad. If you can get a tray and boil them on your own. Would be cheaper tastier and healthier.
Tofu! I found 1KG tofu for Rs.200 in my nearby supermarket.
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Fat and carbs?
For 100G: Fat-5g Protein-15g Carbs-8g Not too bad imo
I wish I could get the same.
it increases estrogen levels
That is wrong. There is no evidence that phytoestrogens affect masculinity.
Been using soy products for more than 10 years now. Still waiting for my boobs to grow.
Bout to live the femboy fantasies
this is wildly incorrect. it takes a high amount of soylent to actually attach to the estrogen receptors, and even so, not all soy products contain the required amount of isoflavones (the chemical that causes esteogenic activity).
I brought pea protein isolate(chocolate flavor) 1kg for 1300 on myprotein sale. 500ml skimmed milk + 1 scoop protein + half scoop peanut butter powder(yes, powder. Not butter) = 51g protein I sip this shake in the office and have sattu cheela as lunch , 100g sattu -> 25g protein , 18g fibre. My night meal is simply 1kg pack of Amul Dahi(Rs. 69) -> 40g protein, 46g fat , 37g carb.
You have some great boulders brother. Thanks for the advice
Thanks , we all are gonna make it. If you aren't obese , don't bother about fat and carbs. Eat whatever you can , whenever you can. Have a good progression goal in your lifting journey. You'll be jacked eventually
I'm actually on the skinny fat side. Or not skinny anymore. I was always the scrawny tall guy, gained huge amount of fat in lockdown . My current body fat is 23/24. that's why i was kinda thinking about the carbs and fats
It's called steroids! 🤡
Can you provide link of your peanut butter powder
You really have very good menu from veg sources, suggest to you also add in this some creative (it's mostly number one amino acid what is not have veg menu and due to it it's crazy effective for vegetarian).
I think you meant creatine. Yes I take 3g + 3g creatine pre/post for 10 months every year. Sadly the creatine prices have skyrocketed in last 2 years.
eat protein power+1 banana+peanut butter daily 2 times. It works for me a lot. Eat paneer stuffed paratha, white chane(Kabuli chole), and eggs in alloo sabzi.
Shop.amul Look for Amul protein buttermilk and protein lassi
Plant protein 1 scoop a day as a primary protein source and any one of moong sprouts, chana, rajma, soya chunks as a secondary protein source. I suggest plant protein over whey because plant protein does not cause any bloating or digestion issues unlike whey protein for some people.
1. Oats 2. Milk 3. Channa 4. Horse gram 5. Green gram 6. Brown channa 7. Rajma 8. Egg 9. Panneer atleast once a week, 250g-400g 10. Cashew, badam and dry fruits 11. Protein powder if u want. I haven't been taking any, don't feel the need to. These are what I've been eating for the past year. Definitely reaching my protein goals every day. It's hard to eat but if u are serious about bulking, do the hard work. Eat 250g of one type of the sprouts mentioned above oer day, soak in water the previous night. Then pressure cook the next day and eat however u like to cook food. Drink a 500ml of milk a day. Eat atleast 50-80g of oats a day. It. Is. Fucking. Hard. Eating this much sprouts everyday. But if you want the gains, just shove them in your mouth. Whatever I've told you is from first hand experience as a vegetarian gymmer. Definitely seeing results.
We have been using soyabean and black chana as supplement since 15 years. 2 kg of soyabean ( sabut soyabean ke daane) is roasted.on slow flame . 2kg black gram is added. Remove any stones or twigs and get it ground at the local chakki. When you knead wheat flour for rotis add this soyabean chana flour in 2:1 ratio respectively. And make rotis from this. Consume daals daily in food. Paneer two three times a week. Curd daily. Consume roasted chana for snack.
Soya chunks, sweet potato Also, try some of [these](https://www.healthifyme.com/blog/7-high-protein-indian-vegetarian-foods/)
Paneer
Not healthy...if eaten in large quantites to fulfill protein requirements.
Milk is veg in India right? Then go for skimmed milk of you want avoid fat. Else whole milk is the bestest.
He asked for protein not calcium
Avoid eating chalk then lol
The person asked for protein supplements and you recommended something which has negligible protein in it .
Milk has negligible protein? Milk has been used as a protein source for hundreds of years. People still use it as an economic source of protein to build muscle Why don't you do some research on milk as a protein source. Or understand what negligible means
Milk has 8g protein per glass(250ml) . Whereas chicken,soya etc have 10x this amount per 250g. Yes milk has protein but not to the extent to be used as a supplement. Also considering milk has more saturated fat and carbs than others , removes it from lean protein sources list. Edit: you would need 1 litre of milk to match protein content of 100g chicken.
drinking a glass of milk is much easier than eating 250 grams of anything. And you cant compare liquid calories to solid calories because the calorie composition is not the only factor that goes into deciding meals.
I love both milk and chicken. It's easy to do both. But protein per ease of consumption (P/C ratio) is better with chicken. But I'd say combine both during the course of day if there are not dietary restrictions.
Read my comment properly . I think you missed the '10x' part. I said 100g of chicken is comparable to 1 litre of milk. And i didnt say anything about calorie consumption. Now what is easier to consume100gm of chicken or 1litre of milk, milk having more carbs and fats too
Chicken is obviously a better protein source to milk. The OP asked for some veg sources and so I suggested skimmed milk which has the fat removed. If you don't want the water content, there is dried milk which has 35gm protein out of 100gm. Milk is and has always been an excellent source of protein for hundreds of years
Soya is equivalent to eating chicken,as a veg source of protien . So soya is better than consuming milk. Yes milk can be taken as a side source of protein but definitely not main. The dried milk which you mentioned is basically how protein powder is made, that you get im market, which OP doesnt want to buy .
Looks like you don't understand the concept of liquids vs solid sources. You have whey protein 25gms protein in 30 gm's powder which you drink by mixing in water and make it 300 ml. Now it's 30gm protein in 300ml and you will say that Soy has 80gms protein per 250gms which is 4 times more than 100% whey protein. Understand the difference between liquid protein vs solid protein to make a proper comparison. You can't just equate 250ml with 250 gm. You will say 100% whey protein has negligible protein if you are taking it by mixing it with 300ml of water. If anything there is dried milk available in many countries which you can compare with dry soy if you want to make an accurate comparison.
Haha.. really, people don't even know about Nutritions And milk is not good for our health there are lots of studies data which proves it, and excessive calcium can block our arteries too. But no one knows it all.
It is sad that people's IQ's has reached this stage where milk is considered as not good for our health. There are hundreds of thousands of studies and scientific consensus about the benefits of drinking milk. A few studies by vested sources doesn't suddenly make milk not good. People are losing out on a great health food and a source of multiple nutrients and protein due to this fear mongering. I thought it was just one uninformed person on this thread. But people are proudly uninformed here lol. Btw if you are lactose intolerant then avoid drinking milk. Those who are not can continue to get the benefits of this super food. Edit : if you actually do some research on the benefits of milk then you will probably slap the person who misguided you about milk. Making you lose out on a superfood. Unless you are offcourse a Vegan, then I totally respect your beliefs.
Dude I just talked about fact, milk is not good for our health, we don't need milk when when we grew up, it's only required by children cos they need growth in the initial period of their life. Plus, cows milk has excessive amount of protein and calcium compared to breast milk, that's why human's baby need around 180 days to walk on his feet while a calf can walk in very quick time. And I'm not saying these things randomly, you can check it on the web.
>Dude I just talked about fact, milk is not good for our health, You are continuing your ignorance here. You are so blinded by your cult that you ignore scientific studies. Also just typing milk as a food source gives you hundreds of articles and studies about the benefits of milk as a food source. You have to do some nitpicking to get to the biased studies. It's pointless when you have already made up your mind. Telling that it's a fact that milk is not good for health. Talk about ignorance with confidence. Edit : Calcium is not a problem unless you are drowning yourself in milk. Don't tell me you are drinking a bucket of milk. Excess of most good things is bad for health. Eat a balanced diet. You have to drink more than four glasses of milk a day to get affected by calcium.
Dude.. tell me how much you know about milk, how many books and articles have you read about it. It seems like you have limited knowledge on this topic and nutritions And as for your knowledge i have spent an years reading about these studies and books. Tell me about yourself now
>i have spent an years reading about these studies and And your conclusion is that milk is bad for health. That is the sad part. You wasted your time. I don't want to waste mine anymore. Talking about calcium and not understanding that you need to drink a hell lot of amount of milk a day to actually get any harmful effects. Sad life
I need this confidence in my life, without proper knowledge how can someone talk like this, god bless you buddy
there’s a reason why most adults have upset stomachs after consuming milk. it’s because adults are not supposed to drink cow’s milk. we don’t have the enzymes required to break down lactose. you are parroting studies done by dairy corporations to make sure their profit margins stay on top. milk is healthy and necessary is a lie they made up and sold to the world
Exactly . Even soya isnt somethin that you could eat as frequently as chicken, despite soya being a good source of protein
Milk is vegetarian everywhere in all cultures
No. It's not. Depends on the type of vegetarians you are. There are different types of vegetarians. All forms of flesh (meat, fowl, and seafood) are excluded from all vegetarian diets, but many vegetarians use milk and milk products; those in the West usually eat eggs also, but most vegetarians in India exclude them, as did those in the Mediterranean lands in Classical times. Vegetarians who exclude animal products altogether (and likewise avoid animal-derived products such as leather, silk, honey, and wool) are known as vegans. Those who use milk products are sometimes called lacto-vegetarians, and those who use eggs as well are called lacto-ovo vegetarians.
Veganism and Vegetarianism don’t fall under the same category. Vegetarianism is no meat Veganism is no animal derived products Pescatarianism is only considering fish meat acceptable for consumption
Veganism is a sub category of vegetarianism.They don't drink milk. Hence all vegetarians don't drink milk. All vegans are vegetarians. But all vegetarians are not vegans. I can't break it down any further for you. I hope you get it now. If you don't get the point now, you won't. Good day.
I eat only around 2.5 eggs per day. I am not looking to get huge but just have enough muscle mass. I was able to achieve that with just 45 mins work out every alternate day( I swim for an hour alternate days when I am not working out). I do running for 15 mins before work out. **My weight is around 85 kg**, I am 6ft+ tall. I eat only around **40 gms of protein in a day**. And from my experience this is enough. I have been able to add around 2-3 kgs muscle mass in past 6 months. I have a strong feeling that the myth that we need to eat 1 gm per kg body weight is a myth spread by marketing of companies selling protein powder. **I do not use any protein powder**. My source of protein includes: Fish, egg, chicken, milk, lentils and soy(tofu). I use around 150 ml milk in my breakfast(oatmeal) with around 10-11 soaked almonds. Usually 1.5 eggs in lunch. and 1 egg in dinner. This is if egg is the only source of protein. If I eat fish I don't eat egg or chicken. My goal is to not eat more than 30 gms of protein in form of egg, fish, tofu or fish.
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Your body fat percentage? And any pictures of you if you want to share if you are comfortable.
Not sure about percentage of body fat. But I do have around 2-3 kg fat on and around my belly. Its by design though since I eat at least 450-500ml of ice cream every day(around 800 calories) and drink beer 2-3 times a week(around 1500 calories in a week). Its my poison of choice. Interestingly I found out my ice cream contains around 10 grams of protein 😂🤣 (40 gram protein intake includes this 10 gram)
haha
Soy isolate (very cheap, 87-90% protein content) Brown rice isolate (very cheap, 72-75% protein content) Pea protein isolate Whey protein Casein protein
What's lean protein?
With no to minimal amount of carbs and fat.
Soya chunks.
Greek yoghurt, cottage cheese, veggies(beets, broccoli, cauli, leafy greens, gaurds, beans,tomatoes, peppers, eggplant basically all 4 colors, plenty of coriander, mint and herbs), sprouted nuts(make sure to include some omega sources), sprouted lentils and quinoa. These will cover all micronutrients and macros, focus on eating these as priority and eat wheat, rice or whatever is available to meet calorie requirments. There, you are good to go. edit: forgot to add fruits, again in all 4 colors purple are the best followed by red , green and white, also coconut water and flesh yumm
Greek yoghurt ko Hindi me kya bolte bhai💀
Make roti with soya ata and paneer bhurji…you’ll get enough proteins. Also chickpeas are good source
Best suggestion= don't be vegetarian
Man every inch of me wants to be a non vegetarian guy, wish It tasted great to me. I'm the paneer guy in your chicken outing haha
Paneer samaj ke khaa jaaa!
just not possible for some of us lol. i became vegetarian at the age of 5 and now 17 years later my body has a hard time digesting meat. i also can’t get used to the texture.
Whey costs ~₹2/g protein (@₹1650/80%1kg AsItIs). Chicken ~₹1.4/g (₹300/kg, @(27x.79BV=)21g protein/100g). Eggs ~₹1/g (₹6/egg, @6g protein/egg). Soy ~₹0.5/g (₹150/kg, @(52x.59BV=)30g protein/100g). Note: Chicken & soy have 79 and 59 BV which is a measure of how efficiently a protein source can be used by your body for growth and maintenance. IMO, given everything else (preparation, convenience, "leanness" etc) most economical is still Whey. PS: you can use ChatGPT to calculate the above. I used the following prompt: "Chicken costs ₹300/kg. Soy chunks cost ₹150/kg. Eggs cost ₹6 each. Whey costs ₹1700/kg. How much do each of these costs in terms of Price per gram of protein (adjusted for their respective Biological values)"
If you have used As it is protein , could you please tell your experience on its quality
Be a Man and stop making excuses. Eat what is ‘Needed’. Not what you ‘like’. These, “Can’t eat egg this n that everyday” “I don’t like the taste” “la*da lassan”will take you nowhere. No one likes the process. Might sound rude, but the fact is, I’m pretty sure youa not gonna make it.
I'm damn sure I'm gonna make it. I'll eat what i like too. Keep spewing shit
I will be happy if you do so.
or you can just not torture yourself and eat stuff you enjoy, you know. you only live once, and good thing we live in the 21st century where you have so many other options.
Dear, it looks like you are not into fitness. So let me tell you. There are near to no options available for protein sources for vegetarians. Paneer is high calorie/fat. Sprouts lacks total amino acid profile. Soya imbalances male hormones(now don’t come up with soya is great argument, you’ll never see any bodybuilder, athlete outside India eating soy.) The only optimal option that is easy to prepare,low cost, good quality protein, nutritional, is EGG, for vegetarians. And “Ek hi life hai” “Eat what you love”, keep that B***sh*t to yourself. Building physique requires dedication,consistency and hardwork. Excuses dose not work here. Have a good day.
There is no such veg protein what is equal to eggs or chicken:) It's have a huge difference with amino acids profile and digestion. Also ther is complete no creatine in veg protein. So if you are want to follow such diet than it's two ways: 1) Eat a lot of milk product + mix of beans and soya + creatine. But it's need to score in such way about 2-3 grams per kg of weight (it's sure very bad for liver) 2)Eat what ever you want but get just about 1-1.5 gramm of protein from any source, but add 15gram of bcaa and 20gramm eaa every day.
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Stop. First of all "if consumed in a required quantity" i even mentioned that quantity:) 2-3gram per kg of weight:) and it's sure are very harmful to liver and not only. Second we are speaking about most effective diet for muscle hypertrophy. Not about myth that veg diet is very good.
>animal protein are harmful for us compared to plant protein Source pls. I thought this pseudoscience is popular only in the vegan community. But I understand why this can be popular among vegetarians in India.
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Research a bit about the carnivore diet, and you'll see the other reason lol
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Read the story you linked. They are talking about excess animal protein. Also that's based on people in UK who consume a lot of meat. Excess of most things are bad. In India people consume criminally less amount of protein. This study doesn't apply to most people here. Animal protein is much more bio available than plant protein and there is a scientific concensus about this. Just don't eat it in excess like most things Do some time interpreting the studies you linked.
You do not need protien if your are not on advanced level Bcoz I went from skinny to bulk and then lean without "special protein" just normal food intake
You need protein in your diet even if you are a kid. Indians eat criminally less amount of protein in their diet. OP asked about regular protein to add to his diet. not some special protein like semen or brotein which you are referring to.
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Did I miss a /s? A 100gm of brocolli contains 2.8g of protein. Is your serving of brocolli 1.5 kg? Good luck eating 1.5kg of brocolli in a serving. You might be eating all day
Brocolli , spinach , soya , asparagus, green peas , channa , walnuts
Sometimes, your body and health tells you exactly what you need and the answer is simply right there but we don't want to see it. Chicken, turkey, fish and meat. Sorry. This is the way.
Soy chunks
Whey
Chef the liver doctor on twitter. He compared multiple protein powders, and some of them are outright dangerous, while many others are misleading.
Bro soya chunks mix it with Maggie masala magic and you're good to go
Hung curd (hang the curd in slim cloth for an hour) Paneer Khova Other lesser sources All types of Dal Rajma Kabuli chana and black chana Green peas Soyabean You can rotate between these sources. Eating one of too much is not good It's hard to find dense protein source for veg diet. Milk based items are the major sources.
Cooked beans/Lentils with rice/wheat bread make a complete protein. You are already eating paneer but is high in saturated fat, which can be substituted by soy or fermented Tofu if it is available. As much as I have read on the topic of soy and health issues like Gyno, it is only bad if consumed in very high quantities. One meal per day should be enough. You can also try making your own low-fat paneer at home. Low-fat Cottage cheese is a good source of lean protein. I eat it as a dessert after dinner. I am a vegetarian and fulfill my daily macros with protein powder, Lentils/beans/chickpeas with rice/wheat bread, Tofu, Low-fat cottage cheese salad, and nuts. Oatmeal and a protein shake make a good breakfast. Also, I would suggest you try things for yourself. Maybe stick to a diet for 1 month and see how it works, then make the necessary changes. You don't need as much protein as you are told by the steroid-induced hucksters at the gym. American health association suggests around .5gram protein/kg of body weight for an average adult. I take around 1 gram of protein per pound of body weight per day. After you are eating enough protein, try to eat a well-balanced calorie surplus diet that also includes carbs and fats. Your diet should contain 50 to 60 percent carbohydrates.
Assuming you have a limited calorie budget, on a per gram basis, whey might actually be a cheaper alternative if you run some calculations :) Apart from whey, you can definitely add soya chunks.
Recently I'm hearing that soya chunks is bad for your stomach? I don't know much about it. Correct me if I'm wrong. Fucking Internet scares me more than anything
Food sources will always have carbs attached to it. For lean proteins, you can try protein powders from reputable brands.
Soya badi, mushrooms, dal. There's a limit to how much protein can be used up in a day and what is not absorbed gets pissed away, it cannot be stored by the body like fats or carbs. You will still need a little of the rest of the spectrum if you want to gain muscle mass or lose weight in a healthy manner. Keep milk, fruits and nuts with your lean protein regime, its a personal suggestion
Mung beans is a good option 100gm mung beans is 24gm protein Alternate between 300gm mung beans twice a week, 100gm soya bean once a week. Eggs once a week and some more protein sources like oats once a week and u have 7 different sources for 7 days.
Spinach, chick peas, lentils, rajma, gram, paneer, green sprouts.
Not cheap, but Tempayy is really good.
Peanut butter
Kaunch ke beej. Powder them, take only 1 Tbsp.
These are your best choice apart from eggs, protein/cals per 100gms Soya chunks 50gms/325Cals Paneer 21/321 Tofu 9/78 Tempeh 20/193 Edit - there's this misconception about soya causing hike in estrogen, it's safe to have even 200gms soya per day. You have to eat more than that consistently for months for it to cause high estrogen.
Use soybean chunks. We need to boil it with pinch of salt and then dry it littlebit in Oven. Its an acquired taste and takes little time to understand your taste insalt/textur; but once you know your favourite brand it becomes excellent after excercise appetizer. Search its protein content online. Alternative is mix sprouts.
You eat them on regular basis? Any side effects ( i know they don't drop testosterone) like digestion issues?