Proteins are the basis of a healthy diet and weight loss. Present in many of the foods you eat every day, including poultry, meat, dairy, fish, eggs, legumes, nuts, seeds, soy, and even whole grains. Research shows that meals or snacks high in protein help reduce the feeling of hunger and prolong the feeling of satiety.
To get the most accurate daily intake recommendation you need, you can calculate it based on your body weight. In general, you need 0.8 grams of protein per kilogram of body weight. This means that someone who weighs 70 pounds needs 56 grams of protein. This is true for people who do not engage in strenuous sports activities. If you want to increase muscle mass, then you would need about 2 grams of protein per kilogram of body weight. You can monitor your protein intake and look out for the following signs that may indicate that you are not getting enough protein in your diet.
You are losing muscles
Proteins are made up of amino acids needed to build muscle. This means that if you don’t get enough protein, your muscle mass starts to decrease. This is indicated by a lack of strength as well as a change in weight. In fact, muscle loss is one of the first signs of insufficient protein intake.
Skin, hair and nail problems
Lack of protein can leave a mark on the skin, hair and nails, as everything is largely made up of protein. There is a chance that you will see redness on the skin, you will get brittle nails, thin hair, faded hair color, which is considered a symptom of protein deficiency.
Prone to fractures
Your bones are also in danger. Protein helps maintain bone strength and density. Research shows that in addition to calcium, a diet rich in protein is also beneficial for the overall bone health of adults. Without enough protein to supply our organs and brains with energy, our body seeks other sources. One of the sources from which it obtains protein, however, is muscle and bone tissue. If you are constantly running out of protein, your bones will eventually be susceptible to injuries such as fractures.
Increased appetite and increased calorie intake
Adequate protein intake satiates you for a long time and thus prevents the desire for food. Lower protein intake, on the other hand, does just the opposite; this makes you hungrier, leading to an increased intake of bad calories.
Risk of infection
Lack of protein affects your immunity. A weakened immune system can make it harder for the body to fight infections.
Another common symptom of protein deficiency is fatty liver or accumulation of fat in the liver cells.
It can prevent proper growth of children
Proteins not only help build bone mass and muscle, but are also essential for overall body growth. Especially by children, it is important to get enough healthy proteins to ensure proper body growth. Protein can be found in a variety of foods, which can include seafood, soy, eggs, beans, milk, cheese, yogurt, almonds, barley, chicken, cheese, broccoli, tuna, quinoa, lentils, pumpkin seeds, flaxseed, sunflower seeds, fish (all kinds), shrimp, peanuts, etc ..
So. Make sure you get enough protein every day to avoid a deficiency that leads to health complications. Also, talk to your doctor if you see these symptoms to avoid problems.