Why Protein is the #1 Macro for Weight Loss
If you want to shed body fat while keeping a toned, athletic physique, protein is your most critical macronutrient. Protein has the highest Thermic Effect of Food (TEF) — your body burns 20-30% of protein calories just digesting it.
1. Boneless Skinless Chicken Breast
Macros (per 100g cooked): 165 kcal | 31g Protein | 0g Carbs | 3.6g Fat
2. Greek Yogurt (Non-Fat or 2%)
Macros (per 200g serving): 120 kcal | 20g Protein | 6g Carbs | 0g Fat
3. Whole Eggs & Egg Whites
Macros (2 whole eggs + 2 egg whites): 180 kcal | 22g Protein | 1.5g Carbs | 9g Fat
4. White Fish & Salmon
Macros (Cod per 150g fillet): 120 kcal | 26g Protein | 0g Carbs | 1g Fat
5. Paneer, Tofu & Tempeh
Macros (Firm Tofu per 150g): 144 kcal | 17g Protein | 3g Carbs | 8g Fat
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