Cardio burns calories while you’re doing it but once you stop, your metabolism goes back to normal. And if your diet doesn’t have enough protein, you’ll likely burn muscle, not just fat. Less muscle = slower metabolism = easier fat gain in the future.

Additionally, cardio increases hunger for many people. So even if you burn 300 calories on a run, you might eat 500 more later without realizing it.

Indians living in Western Countries face unique dietary challenges, especially when it comes to protein consumption. Despite the rich culinary heritage of Indian cuisine, traditional diets often severely lack sufficient protein, contributing to health problems such as muscle loss, low energy, and weight gain.

Research from University College London suggests that, on average, it takes 66 days to form a new habit. However, the time required varies depending on the complexity of the habit:

• Simple habits (such as brushing your teeth) can take around 21 days to establish.

• More complex habits (such as following a structured fitness plan) typically take closer to 90 days.

Understanding the science behind habit formation can help in creating strategies to build and maintain long-term behavioral changes.

The Indian diet is full of rich flavors, tradition, and diversity, but it lacks one crucial element for fitness and muscle building, protein. Due to this many Indians tend to struggle to meet their daily protein intake. This is essential for muscle growth, fat loss, and overall health. In this article I will be sharing high protein Indian foods that can help you build muscle while enjoying your favorite dishes.

To understand why so many Indians struggle with weight gain, insulin resistance, and a lack of muscle mass, we need to look back at the history that forced dietary shifts, the cultural emphasis on carbohydrate heavy foods, and how our inherited eating habits no longer align with our modern lifestyles.

Indians have a rich history of food and traditions, yet these dietary habits often intersect with modern health challenges in the U.S. With rising rates of obesity, diabetes, and heart disease among Indians in the U.S., it’s essential to understand the dual-edged role the Indian diet plays in both supporting and hindering health.