News India Live, Digital Desk: 2026 starts from tomorrow. From social media to the neighborhood, the only buzz everywhere will be fitness! But real fitness is not in weight loss, but in proper nutrition. There is a large population in our country which eats a lot of ‘carbs’ (bread and rice), but ignores ‘protein’.

If you also feel tired after waking up in the morning or your hair is becoming lifeless and falling out, then stop! Your body may be signaling you that it protein is in dire need.

Is this happening with you too? (caution signs)

When there is protein deficiency, the body silently gives many signals, which we ignore as ‘stress’:

• Hunger at all times: If even after eating a full meal, you feel the urge to eat something sweet or snacks, then this is the biggest symptom of protein deficiency.


• Weak nails and hair: Our hair and nails are mainly made of protein. Losing their shine means inner deficiency.


• Falling sick frequently: If your immunity has become weak and you catch cold in the slightest cold, then understand that the ‘building blocks’ are weak.


• Muscle Pain: Weight remains the same but feeling of looseness in the body or injury not healing quickly.

‘Super Protein’ diet of 2026 (Top Foods)

On hearing the name of protein, some people get nervous that now they might have to eat ‘only eggs or meat’. But nature has given a lot for vegetarians also:

1. Soya Chunks: It is called ‘chicken’ of vegetarians. There is hardly any better protein source than this at a lower price. Add it to salad, pulao or vegetable.


2. Pulses & Rajma: A bowl of homemade dal or gram is rich in protein. Never let it go out of your daily life.


3. Paneer and Greek Yogurt (Paneer/Dahi): If you can digest milk, cheese and curd help your muscles recover fastest.


4. Peanuts and Nuts: These are perfect for snacking on the go. The protein and good fats present in makhana or roasted peanuts also keep your brain sharp.


5. Eggs and Chicken (Non-veg Option): For those who eat meat, boiled eggs and lean chicken are the purest sources of protein.

small changes, big impact

It is not necessary that you start taking supplements from the very first day. Your strategy for 2026 should be to add at least one ‘protein source’ to every meal (morning, afternoon, evening). For example, eat roasted gram instead of just tea and biscuits or slightly increase the quantity of dal in the afternoon.