Everyone talks about protein: how much do you really need in January?

After the holidays, the desire is almost universal: to feel lighter, fitter and with more energy. Proteins immediately take center stage because they promise toned muscles, increased satiety and a sense of "order" at the table after Christmas excesses. Inserting them seems the quickest way to get everything back under control. The problem, however, arises when they turn from a useful nutrient into an obsession: no longer an ally of dietary balance, but a fad to be chased in January, often without real need or criteria.

For a healthy adult person, daily protein requirements are much more sobering than labels and advertising claims suggest. On average, about 0.8 to 1 gram of protein per kilogram of body weight per day is sufficient to cover the body's actual needs. Even those who exercise regularly can increase amounts slightly, but without chasing extreme numbers: more protein does not automatically mean more results, especially in January.

In practice it means that:

• you don't need extra protein at every meal
• it is not necessary to choose only "protein" products
• eating more does not speed up results

The body uses what it needs. The rest is surplus.

Including the right amount of protein in your diet helps you feel fuller and manage hunger better, no small benefit after the excesses of the holidays. This effect can translate into more regular meals, fewer impromptu snacks and an overall feeling of greater "firmness." But it's worth clarifying: protein is not a magic formula. They only work when included in a balanced diet, along with carbohydrates, good fats and a consistent lifestyle.

Results come when they are combined with:

• balanced meals
• realistic portions
• a minimum amount of exercise

Without these elements, even the most "high protein" product remains only a promise.

One of the most common January mistakes is thinking that "protein" is automatically synonymous with "better" or healthier. In reality, many fortified products ride the trend of the moment: they cost more, often have longer ingredient lists, and offer no real advantages over traditional foods already naturally high in protein. The result? More marketing in the cart and less awareness at the table.

The simplest and most convenient protein sources are already in our kitchens:

• eggs
• legumes
• natural milk and yogurt
• cottage cheese and cream cheese
• fish and white meats

Eating protein does not mean special shopping, but better choices.

Many unrealistic beliefs circulate in January. Among the most common:

• "More protein equals more weight loss"
• "If it's not protein it's not good"
• "Plant-based proteins don't count"
• "They only serve those who go to the gym"

The truth is that the overall balance matters, not the label.

January should not be the month of drastic renunciations, but the month of solid foundations. Protein is important, but it should not become an obsession. Using them well means eating more regularly, feeling full longer, and building habits that last beyond winter.

When fashion passes, the choices that really work remain. And at the table, as is often the case, simplicity is still the best strategy.