Expert Identifies 5 Signs Indicating Protein Deficiency in the Diet

Skin and bone problems, slowed metabolism, cardiovascular diseases — these are just some of the consequences of protein deficiency, reports Dopctorpiter. The doctor explained how our body signals the need to increase protein intake.

"It is recommended to consume at least 60 grams of protein per day, even if you are restricting calories," says renowned doctor Michael Mosley.

However, this is quite a generalized figure. To calculate the individual norm, one can use the formula: 0.75 grams per 1 kilogram of body weight. However, some specialists, such as endocrinologist Zuhra Pavlova, believe that this norm is insufficient and advise increasing intake to 1.5 grams of protein per 1 kilogram.

"Protein is a key macronutrient necessary for bone health and normal metabolism. It also reduces the risk of chronic diseases such as osteoporosis and cardiovascular diseases," shares information on his website Michael Mosley.

5 Signs of Protein Deficiency

1. Constant Hunger

Protein contributes to a prolonged feeling of fullness between meals as it reduces the level of the hunger hormone ghrelin. This helps to decrease the amount of food consumed.

2. Fatigue and Bad Mood

"Studies show that with a lack of protein, the body starts to expend more energy, leading to constant fatigue and weakness," says Dr. Mosley.

The emotional state also suffers. Amino acids, which are the building blocks of protein, help regulate the production of dopamine and serotonin, which are responsible for our mood.

3. Weak Hair, Skin, and Nails

With insufficient protein intake, the body primarily uses it for vital functions. Therefore, hair, skin, and nails, which are made up of proteins such as collagen, keratin, and elastin, suffer from the deficiency first.

4. Flabby Muscles

When the body lacks protein from food, it starts to take it from its reserves, namely from the muscles, to preserve more important tissues.

5. Strong Cravings for Sweets

Protein slows down the absorption of sugar into the bloodstream.

"With insufficient protein intake, blood sugar levels spike sharply and then drop just as sharply. As a result, the body begins to crave quick energy from sugar to stabilize blood sugar levels, leading to a vicious cycle," explains the doctor.

Thus, if you are constantly craving sweets, it might be worth increasing your protein intake.

What Else?

"Protein deficiency in the diet is one of the most common causes of edema," said obstetrician-gynecologist Ekaterina Volkova. "These edemas cannot be eliminated with diuretics; they can only be resolved by replenishing protein."

The fact is that proteins hold water in the blood vessels. When they are lacking, water moves into the tissues, leading to the formation of edema.