Changes That Occur When You Don't Eat Enough Protein

Changes That Occur When You Don't Eat Enough Protein

As it is the diet season, many people enjoy a high protein and low carb diet. Some people care about protein supplementation, while others focus on calorie cutting. These people often lack protein intake.

Protein helps repair damaged muscles and make them stronger. It is an essential nutrient for our body that reduces hunger, stabilizes blood sugar levels and contributes to healthy hair and nail growth.

There is also a trick to eating. Since our body can only absorb 20~30g of protein at a time, it is more beneficial to absorb nutrients by dispersing it in every meal rather than driving it in one meal. The recommended daily intake of protein is 0.8g per 1kg of body weight, and if your body weight is 60kg, you need to consume about 48g of protein.

So what are some of the changes that can occur when protein intake is insufficient?

◆ Abdomen that is not strong even during exercise

If you feel that your flat but strong abdomen is enviable, but you are losing weight and feel lacking elasticity, lack of protein intake may be the cause. This is because dietary control and exercise require protein intake after exercise to restore and strengthen the muscle fibers lost.

If you care only about cutting calories and neglect to replenish the fuel your body needs, even if you lose weight, it is difficult to expect a change in body shape that is as cool as you expected. It doesn't mean eating a big meal after a workout. Nuts, legumes, eggs, etc. are simply eaten as snacks. You can get 6g of protein by eating one egg and 30g of nuts.

◆ diet that sugar loses over and over again

Protein can help control your appetite and make you feel fuller for longer. Carbohydrates are faster to digest than proteins, so eating a carbohydrate-based diet quickly starts to hunger. A protein-deficient meal does not give you enough satisfaction to find sweet, fatty or fatty foods.

Fish or lean meat, chicken breast or pure vegetable protein are also good options. Forming a diet that includes teething reduces the frequency of finding sweets. A diet of about 40% protein, 30 fats, and 30% carbohydrates can help keep you feeling full.

◆ Dry, peeling skin

In order for the dieted body to stand out more, the skin must feel smooth and shiny. If it's fluffy and slimy, the result of losing weight by diet will not be as satisfying as you might think. Protein nourishes hair, nails and skin, helping to make dry and rough skin look healthier. The lack of protein during the diet may cause hair thinning, falling out, or hair loss, which can also be prevented through proper protein intake.

◆ tired or depressed day

If you eat less protein and eat mainly carbohydrates, you can easily get drowsy. I am tired and less focused because I have reached the'brain fog', which makes my mind blur like fog. An iron deficiency that causes anemia is also a source of extreme fatigue. There are foods that are rich in iron and have a high protein content, such as beef or soybeans, which can help relieve fatigue.

The amino acids that make up the protein help produce serotonin and dopamine, which make you feel better. If you don't eat enough protein, you may have problems such as increased depression or mood swings. Proper protein intake improves both body and mental health, so you should always plan a diet that takes these nutrients into account, even if you reduce your calorie intake.