If you’ve ever bailed on tracking because it took too long to plug in every ingredient, you’re not alone. Food logging is one of the biggest predictors of fat-loss success, but it’s also one of the first habits people abandon when life gets busy.

If you’ve ever found yourself starting another diet on Monday, only to feel like you’ve failed by Friday, you’re not alone. The problem isn’t you — it’s the all-or-nothing mentality that’s been baked into nearly every “quick fix” plan out there.

The media may be questioning protein, but science still supports it — and your body still runs on it. Here’s what the research (and real-world results) actually say.

You’re hitting the gym. Watching what you eat. Tracking your macros (most days). So why aren’t you seeing the results you deserve? Here’s the truth: most people are sabotaging their progress with bad protein advice.