Let us hit you with a stat.
80% of Indians don’t get enough protein. [1]
That’s wild, right?
But here’s what’s worse.
Protein deficiency doesn’t just hurt you now. It speeds up ageing. Slowly, quietly, and painfully.
The good news is - fixing it isn’t hard.
You don’t need to throw out your favorite foods or jump into some fad diet.
You just need a few smart tweaks that work with your lifestyle.
Let’s break them down.
What’s the Problem? Why Are We Falling Short?
If you’re wondering how this is even possible, let’s take a closer look at how we eat:
Think about a typical Indian meal…
Rice or roti, a little dal, and some vegetables..
It’s familiar, filling..and also LOW on high-quality protein.
And even if you eat meat (which are great sources of protein), it’s likely not on your plate every day.
For most Indians, they show up once in a while (usually on a weekend) and often enough to make a big difference.
The problem is this.
Protein Is an AFTERTHOUGHT…
Let’s be honest - most of us don’t even think about protein when planning meals.
It’s treated like an “optional extra”, not the foundation of strength and health.
The result is weakness, fatigue, and health problems that creep in quietly over the years.
Why Is Protein Deficiency Such a Big Deal?
Protein is the building block for nearly everything your body does.
And when you don’t get enough, things start to fall apart.
1. Your Muscles Lose Their Strength
Ever noticed someone struggling to stand up from a chair or lift a bag of groceries?
That’s not just “age.” It’s muscle loss that comes from not eating enough protein (called sarcopenia)
And once you lose that strength, it’s a steep downhill slide.
You move less, feel weaker, and rely more on others for basic tasks.
2. Your Immune System Slows Down
Protein fuels your immune system. It’s what helps your body fight off colds, heal cuts, and bounce back after illnesses.
When you don’t get enough, it’s like running an army without enough soldiers. Your defenses can’t keep up.
3. Your Brain Feels Foggy
If you’re struggling to focus or forgetting little things more often, you might want to take a look at how much protein you eat.
It is critical for brain health, and without it, you’re more likely to feel foggy, distracted, and tired.
Here’s the scary part: these changes don’t happen overnight.
They creep up on you, and by the time you notice, the damage is already done.
How Do You Fix It?
Here’s What Actually Works.
You don’t need to eat like a bodybuilder or throw out everything you love.
Fixing protein deficiency is about small, practical changes that work with your life.
1. Know How Much Protein You Need
Most adults should aim for 1.2-1.5 grams of protein per kilogram of body weight [2].
If you weigh 60 kg, that’s 72-90 grams a day.
Chances are, you’re not hitting that number.
But once you know the target, you can start making better choices.
2. Build Protein Into Your Meals
The trick here is about making the foods you already eat work harder for you.
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Breakfast: Start your day with eggs, a paneer paratha, or Greek yogurt. These are easy, everyday options that pack a protein punch.
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Lunch/Dinner: Give protein a bigger role on your plate. Add a bowl of rajma or chana to your meal. If you eat meat, go for chicken, fish, or mutton curry.
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Snacks: Replace common snacks like chips or biscuits with roasted peanuts or 2 boiled eggs.
3. Supplement When Needed.
Let’s clear something up right away: protein supplements are not dangerous synthetic chemicals… or steroids.
They’re just..protein..
like what you’d find in eggs, paneer, or dal.
Sometimes life gets busy, and it’s tough to get all your protein from food. That’s where supplements help.
They’re an easy way to fill the gaps when you can’t cook or eat enough.
Here are a couple.
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Whey Protein: Made from milk, it’s a natural and a safe option for vegetarians. It’s quick to digest and packed with high-quality protein.
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Plant-Based Protein: Great for vegetarians or anyone avoiding dairy. Options like pea, soy, or rice protein powders are 100% plant-based and effective.
Make sure you ALWAYS check the labels before you consume a protein powder.
Make sure it has little to no sugar..
and ALWAYS make sure it has no artificial additives, and a transparent ingredient list with easily recognizable components.
Here’s an example.
Remember: supplements aren’t a replacement for real food.
They’re just there to give you a “little extra help” when you need it
Take the First Step Today
The best part about protein deficiency is that you can fix it RIGHT AWAY.
All you have to do is to “eat more protein and supplement if needed”
If you’ve read so far, we’d advise you to check out our detailed article on protein here.
After reading that, you’ll have enough tools to get started with keeping your body strong, and your brain sharp, no matter how old you are.
Because ageing isn’t optional…but how you age is up to you.
And if you’re ready to take the next step in your healthy ageing journey,
join our community at The Oak Age
Think about it.. A group full of people like you, who are on a mission to make all their years count.
Oh and there are also some sweet benefits, like…
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Exclusive access to our biological age tool
-
Easy, actionable healthy ageing tips
-
Influence your circle and earn referral rewards
When you join us, you’re getting more than bare advice.
You’re stepping into an ecosystem designed to help you live better,
with practical benefits that actually make a difference.
Sources
[1] - National Institute of Nutrition Report, ICMR, 2020.
[2] - European Society for Clinical Nutrition and Metabolism, 2019.
[3] - Journal of Nutrition, 2015.
[4] - ageing Research Reviews, 2018.
[5] - Journal of Dietary Supplements, 2021.
