India, Nov. 10 -- Protein is one of the core fundamentals of any diet, with daily intake being highly recommended. And we have often incorporated some 'high-protein-rich' foods into our diet. But not every protein-rich food truly lives up to the hype. Sometimes they only provide a modest amount of protein whilst being rich in other unhealthy content, such as sugar, fat and high calories. "On its own, 100g of Greek yoghurt only holds 10g of protein, whereas the low-fat version holds 13g, not a massive difference. But add a scoop of protein powder to the light Greek yoghurt, and you have almost tripled the protein content while halving the calories," says fitness coach Sean Flanning. Sean advised removing peanut butter from your diet because the protein-to-calorie ratio is "not worth it", a reminder that it is not worth it for those looking to reduce weight, especially the belly fat. "Often labelled a superfood, each egg has only six grams of protein; 2 for breakfast is not enough," he noted. This means eggs cannot be one of the primary sources of protein intake, or at least not alone. Unlike the usual go-to snack bars, they also contain other harmful ingredients, including loads of sugar, which reduces the otherwise 'healthy' benefits of these bars. "Not worth the calories, nor the temptation they create to just eat more," he says, adding that one can overeat nuts quickly. To counter this, he suggests strict portioning, as nuts do contain good fibre. Sean shares his experience, admitting that he usually avoids anything that has a protein label in it. Instead, his recommended sources of protein are meat and dairy because often bars and shakes may be low in fat but very high in sugar....