Protein isn't the villain, and it isn't a supplement either.

For years protein got treated like something you buy in a tub at a gym counter. The truth is quieter and vastly more useful: it is the single macronutrient most adults consistently under-eat, and fixing that changes far more than a scale reading.

A working target for most adults is 1.4–2.0 g per kg of bodyweight, spread across the day in real meals. If you weigh 70 kg that is roughly 100–140 g — three plates, each anchored with a real protein source like eggs, paneer, chicken, dal, or curd.

The point isn't to obsess over hitting a precise number down to the decimal. The point is that hunger signals, afternoon cravings, sleep quality, and how your clothes fit all improve when protein finally lands.

Everything else — your workouts, daily walks, and small nutritional tweaks — starts working noticeably better because you finally fed the underlying system properly.

Start by auditing your breakfast. Replacing a tea-and-biscuit morning with 25-30g of protein is often the single change that stops evening overeating in its tracks.