Home / Health / Low-Calorie Protein: Fuel Muscle Growth Without Weight Gain
Low-Calorie Protein: Fuel Muscle Growth Without Weight Gain
23 Nov
Summary
- Non-vegetarian low-calorie protein options accelerate muscle growth.
- Protein increases satiety and boosts metabolism for weight loss.
- Recommended daily protein intake is 1.2-1.6g per kg of body weight.
To achieve nutritional goals while pursuing weight loss, incorporating low-calorie, non-vegetarian protein sources is highly effective for accelerating muscle growth. Gastroenterologist Dr. Pal Manickam highlights options like white fish, shrimp, prawns, egg whites, and chicken breast as excellent choices, advising against calorie-rich parts like drumsticks and wings.
Protein plays a crucial role in weight management by promoting satiety and increasing the body's thermic effect, which burns more calories during digestion. This leads to reduced hunger, sustained energy, and aids in muscle preservation and repair, essential for maintaining metabolic rate during a calorie deficit.
Registered dietitian Deepalakshmi suggests a daily protein intake of 1.2 to 1.6 grams per kilogram of body weight, combined with resistance training. Lean animal proteins are favored for their high protein and low-fat content, enabling rapid amino acid absorption post-exercise. Low-fat dairy products also serve as beneficial protein sources.
