Sahib Bains identifies himself as a 'men's fat loss coach' in his Instagram biography. Previously weighing approximately 220 pounds (99.7 kg), he successfully reduced his weight to 157 pounds (71.2 kg) through a regimen of intermittent fasting, enhanced protein consumption, and consistent exercise. In detailing his 67-pound (30.3 kg) weight loss journey, he provided a meal plan rich in protein. Additionally, a woman who lost 17 kg attributed her significant weight reduction to three high-protein Indian vegetarian breakfast recipes.

A high-protein diet is advantageous for various health objectives, including weight loss, muscle development, and overall wellness. Sufficient protein intake is crucial for the construction and repair of muscle tissue, making it a fundamental component for athletes and bodybuilders. It aids in weight loss by enhancing feelings of fullness, increasing metabolic rate, and preserving muscle mass.

In a post titled 'how to eat 200 g protein to lose fat and build muscle within a 2,100 calorie diet,' Sahib outlined his approach to incorporating a variety of foods, including eggs, almonds, peanut butter, Greek yogurt, chicken, cottage cheese (paneer), and quinoa into his diet.

He recommends the following three meals and three snacks for those aiming to lose fat and build muscle:

Meal 1

⦿ 3 whole eggs (18G Protein)

⦿ 2 slices of whole grain toast (8G Protein)

⦿ 1 tablespoon of peanut butter (4G Protein)

⦿ Full macros: 400 calories, 30 g protein

Snack 1

⦿ 1 cup of non-fat Greek yogurt (23 g protein)

⦿ 1/4 cup almonds (6 g protein)

⦿ Full macros: 250 calories, 29 g protein

Meal 2

⦿ 170G grilled chicken breast (40 g protein)

⦿ 1 cup of quinoa (8 g protein)

⦿ Any 0 calorie seasoning (0 g protein)

⦿ Full macros: 500 calories, 48 g protein

Snack 2

⦿ 2 scoops of whey protein powder (40G Protein)

⦿ Full macros: 200 calories, 40 g protein

Meal 3

⦿ 170G baked salmon (40 g protein)

⦿ 1 medium sweet potato (4g protein)

⦿ Any 0 calorie seasoning (0 g protein)

⦿ Full macros: 550 calories, 44 g protein

Snack 3

⦿ 1 cup cottage cheese (28 g protein)

⦿ Full macros: 200 calories, 28 g protein

It is advisable to consult with a healthcare professional or nutritionist to ascertain the most suitable protein intake tailored to your individual requirements and health objectives.

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