India, Sept. 7 -- Whether your goal is weight loss or muscle gain, protein is essential. But figuring out how to increase protein intake without adding extra calories can feel overwhelming. With endless food options and the added stress of tracking both protein and calories, it is easy to get stuck. But meeting your daily protein needs does not have to be complicated. With a few simple food swaps, better meal timing, and mindful planning, you can increase your daily protein intake while staying aligned with your weight loss goals. We asked a nutritionist to share easy-to-follow tips, plus an ideal high-protein diet, to help you eat smarter, feel fuller, and reach your goals more efficiently.

Proteins are made up of small units called ami...