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When it comes to fat loss, the math seems simple: Eat more protein to stay full and preserve muscle. However, fitness and nutrition coach Kush Malhotra is warning people that focusing only on protein grams without looking at the ‘calorie baggage’ could stunt their progress. Read this also Don’t stop eating bread, says Fortis gastroenterologist, explains how to choose the best bread for high protein and fiber
20-gram comparison
In an Instagram video posted on December 26, Kush broke down the shocking calorie differences between popular protein sources, revealing that some ‘healthy’ options may be contributing more to your waistline than your muscles. To illustrate his point, Kush compared how many calories one should consume to get a baseline of 20 grams of protein from different sources. The results show huge disparities.
He said in Hindi: “20 grams of protein from whey protein contains 110 calories. In contrast, getting 20 grams of protein from nuts provides 650 calories. Other comparisons for 20 grams of protein include eggs (210 calories), protein oats (480 calories), chickpeas (370 calories), and full cream milk (390 calories).”
10 out of 100 rules for fat loss
For those aiming for a particularly lean physique, Kush offered a simple benchmark: the 10-in-100 rule. He suggested that individuals preferring lean protein should look for foods that provide at least 10 grams of protein for every 100 calories consumed. While whey protein easily clears this bar, other sources such as nuts or full-fat dairy contain significant ‘added fats and nutrients’ that increase the calorie count, making them less efficient for calorie-restricted diets.
“Not all protein sources are equal. For those preferring lean protein intake, foods providing 10 grams of protein per 100 calories are considered better choices. For example, whey protein provides 20 grams of protein for just 110 calories, while other foods that contain additional fat and nutrients increase the total calorie count, such as nuts, which provide 650 calories for the same amount of protein,” Kush said.
Balancing Weight Loss vs. General Health
Despite the heavy calorie load of some natural sources, Kush is careful to note that ‘high calorie’ does not mean ‘unhealthy’. According to him, the choice ultimately depends on the specific fitness stage of an individual. For fat loss, she said, prioritize lean sources (like whey or egg whites) to keep total daily calories low, while for general health and energy include natural sources (like chickpeas, milk and nuts), which provide essential fats, fiber and micronutrients.
“Ultimately, your choice depends on your specific fitness goals. If your goal is fat loss, you should choose high-protein, low-calorie food sources. If you’re looking for overall nutrition, energy, and health, it’s equally important to include natural protein food sources,” Kush concludes.
Note to readers: This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
This article is for informational purposes only and is not a substitute for professional medical advice.
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