Foods With More Protein And Fewer Calories
Choosing a diet based on foods with more protein and fewer calories is one of the most important steps to make the physical change that you set out to do at the beginning of the year.
At this point, many people have probably abandoned that “New Year’s resolution” and have possibly stopped going to the gym or doing their daily routine, simply because they don’t see any changes. And one of the most fundamental aspects of our physical change is having a very good diet , based on our objectives.
If our goal is to increase our muscle mass noticeably, controlling calories , to gradually lose fat. The most appropriate thing is to follow a diet with foods with more protein and fewer calories and based on this we will make our daily menu.
10 foods with more protein and fewer calories
In this list you will see foods ordered by the percentage of protein compared to the calories per 100 grams per meal.
| Protein content in 100 g of food | Calories in 100 g | Protein/kcal percentage |
| Egg (whites only) 10.9 g |
52 kcal | 84% |
| Sole 18.8 g |
18.8g | 83% |
| Turkey breast 23.3 g |
114 kcal | 82% |
| Chicken breast 22.5 g |
120 kcal | 75% |
| Tuna (can of water) 26.5 g |
128 kcal | 74% |
| Hake 15.9 g |
89 kcal | 71% |
| Pork loin 22.4 g |
132 kcal | 68% |
| Fresh sardines 23.4 g |
155 kcal | 60% |
| Tuna (oil can) 26.5 g |
186 kcal | 57% |
| Salmon 20.1 g |
175 kcal | 46% |
Obviously from now on, we are not going to recommend that you base your diet on egg whites, because this is not going to work for you and it is not going to make you stronger than vinegar. But we do recommend that you eat a balanced diet with enough of the foods that we have left in this table to achieve your goal and see results little by little.
How much protein should I consume per day to gain muscle mass?
To increase muscle mass little by little, several studies recommend that you take between 1.6 g-2 g of protein per day based on your weight . So that you can understand it better, we will explain it to you with an example:
If my weight is 72 kg and I want to increase my muscle mass, I will multiply my weight by the grams of protein/kg of weight/day, that is: 72×2=144. In this case we must consume 144 grams of protein per day.
Every muscle and every cell in our body is made up in part of protein and when we exercise these proteins are consumed and need to be replaced properly. Therefore, when we perform strength exercises, protein helps muscle grow.
Is it better to eat protein after the gym?
It has always been said that the best time to drink our protein shake is after training, is it true or is it simply a myth?
After training is when our body begins to recover, that is why we need to recover with foods that contain protein and carbohydrates. But there is nothing to indicate that taking protein right after training will make you gain muscle mass faster.
How to make clean volume?
To achieve clean volume it is necessary to have a diet full of foods with more protein and fewer calories , be aware of what you eat, so as not to overdo it and have an unbalanced diet that may cause you to gain extra fat when you gain volume.
