Primary Protein Source Rule

If you are struggling to increase your protein intake, double-check whether your food is truly a primary protein source.

While many foods contain some amount of protein, I use the following definition:

“A food is a primary protein source if its protein content is higher than its carbohydrate and fat content.”

Supplemental Protein Sources

While lentils (dal), chickpeas, cheese (paneer), and nut butters have decent amounts of protein, using them as your primary protein source will most likely lead to a caloric surplus and weight gain. This is because they are higher in fats/carbs, and pack in more calories.

At first glance, paneer may seem like the better protein source but it comes with more calories and fats.

For instance, paneer may seem like a better protein source at first glance, but it comes with more calories and fats. On the other hand, tofu is a primary protein source since its highest nutrient is protein. But because I still love the taste of paneer, I use it as a supplementary protein source, despite it having more fat than protein.

Next time you are looking for protein foods for weight loss, make sure to double-check the carbohydrate and fat content as well. If either is higher than the protein content, the food is probably high-calorie and avoidable.