India, Feb. 9 -- If you want to add more protein to your diet but don't know where to begin, you're not alone. Most of us have grown up eating carb-heavy meals, where rice, rotis, and grains take centre stage, and protein often plays a supporting role. Adjusting portions and rethinking meal composition can feel overwhelming at first, especially when these habits have been built over years. But with small, consistent adjustments and a bit of patience, regularly including adequate protein in your meals gradually becomes second nature - turning conscious effort into a sustainable daily habit.

Chennai-based fitness trainer with 18 years of experience, Raj Ganpath - founder of the Slow Burn Method, co-founder and head coach at Quad Fitness, a...