When it comes to physical transformations that leave audiences speechless, few can match Ranbir Kapoor’s "ripped" look in Animal or Aamir Khan’s dedicated physique in Laal Singh Chaddha. Behind these cinematic transformations is Shivohaam, a celebrity fitness coach who has become one of the most trusted voices in Indian fitness.

Beyond his impressive roster of clients and even a nostalgic cameo in Kal Ho Naa Ho, Shivohaam is on a mission to clear the fog of misinformation surrounding the Indian diet. In a recent discussion, he took aim at the five most persistent protein myths that often hold people back from achieving their health goals.

1. The "Bulk" Fear: Will Protein Make You Look Like a Bodybuilder?

One of the most common reasons people—especially women—hesitate to increase their protein intake is the fear of waking up with massive, "bulky" muscles. Shivohaam is quick to dismiss this as a misunderstanding of biology.

Protein is essentially a repair tool for the body. Building extreme muscle mass (bulking) requires a significant caloric surplus combined with specific, heavy-lifting protocols. Simply consuming adequate protein will not turn you into a bodybuilder overnight; instead, it supports lean muscle maintenance, healthy skin, and an efficient metabolism.

2. The "Indian Diet" Trap: Is Dal and Roti Sufficient?

Many people believe that a traditional Indian diet naturally provides all the protein one needs. Shivohaam notes that while this is technically possible, there is a significant catch.

While staples like lentils (dals), legumes, and dairy are excellent sources, most people do not consume them in the volume or variety required to meet specific fitness milestones. To get enough protein from a standard vegetarian Indian meal, one must be highly intentional about portions and combinations rather than assuming a small bowl of dal will suffice.

3. Not Just for "Gym Bros": Protein for the Everyday Person

There is a persistent image that protein shakes and high-protein meals are reserved only for those lifting heavy weights at the gym. Shivohaam emphasizes that protein is a foundational macronutrient for every human being, regardless of activity level.

Whether you are a marathon runner, a yoga enthusiast, or someone working a 9-to-5 desk job, your body relies on protein for:

• Hormone regulation and immune function.

• Hair growth and skin health.

• Cellular repair and general recovery.

4. The Vegetarian Myth: Can You Get Enough Without Meat?

"Where do you get your protein?" is a question almost every vegetarian has faced. Shivohaam firmly labels the idea that vegetarians can't get enough protein as a total myth.

By strategically using sources like paneer, tofu, sprouts, quinoa, and high-quality supplements, vegetarians can easily match the intake of meat-eaters. The secret lies in "protein pairing"—combining different plant-based sources to ensure a complete amino acid profile.

Perhaps the most persistent "scare tactic" is the claim that a high-protein diet causes liver or kidney damage. Shivohaam clarifies that for a healthy individual, there is no scientific evidence to support this.

While those with pre-existing medical conditions should always consult a doctor before making drastic dietary changes, for the average healthy adult, protein is a safe and vital component of a balanced life.
Read Also: Genelia Deshmukh’s Inspiring Journey to Veganism: Beyond "Peas, Potatoes, and Paneer"
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