(Protein) "Feeling sluggish, feeling depressed"… 5 signs of protein deficiency

"Body feels sluggish, mood feels gloomy"… 5 signs of protein deficiency

 

When you reduce your food intake to lose weight, it's easy to reduce your protein intake as well. However, protein plays a crucial role in maintaining and strengthening muscle.

 

It's also an essential nutrient for our bodies, providing a feeling of fullness, reducing hunger, stabilizing blood sugar levels, and contributing to the growth of healthy hair and nails. In other words, a protein deficiency can ruin your health while trying to lose weight.

Protein intake varies. Our bodies can only absorb 20-30 grams of protein at a time, so it's better to spread out your intake throughout each meal rather than eating it all at once.

The recommended daily intake of protein is 0.8g per kilogram of body weight. So, if you weigh 60kg, you need to consume approximately 48g of protein. Based on data from WebMD, a US health and medical media outlet, we looked into the signals our bodies send when we're not getting enough protein.

 

“Even after exercising, my body feels ‘flabby’”

 

If you're working out hard and losing weight but lacking elasticity, it could be due to insufficient protein intake. Protein intake after exercise is essential to restore and tone muscle fibers lost through diet and exercise.

This doesn't mean you should eat a large meal after your workout. Simply snack on nuts, legumes, or eggs. One egg or 30 grams of nuts will provide about 6 grams of protein.

 

“I really want to eat something sweet”

 

Protein helps control appetite and keep you feeling fuller for longer. Because carbohydrates digest faster than protein, a carbohydrate-heavy meal can leave you hungry more quickly. Furthermore, a meal lacking in protein doesn't provide sufficient satiety, leading to cravings for sweets or fatty foods.

Fish, lean meats, chicken breast, and pure plant-based proteins are also good choices. Incorporating these into every meal will reduce your cravings for sweets. A diet ratio of 40% protein, 30% fat, and 30% carbohydrates is effective.

 

“Flaked and flaky skin”

 

Even if you've successfully lost weight through diet control, your skin often remains dull and flaky. Protein nourishes hair, nails, and skin, helping to make dry, rough skin look healthier.

Protein deficiency during a diet can lead to rough skin, thinning hair, and even hair loss. These problems can also be prevented through adequate protein intake.

“I’m so sleepy and tired.”

 

Eating a diet low in protein and high in carbohydrates can easily lead to drowsiness. This can lead to "brain fog," a cloudy, foggy mind, fatigue, and difficulty concentrating.

Iron deficiency, which causes anemia, can also cause extreme fatigue. Eating foods that are both rich in iron and high in protein, such as beef or beans, can help relieve fatigue.

 

“Depressed and moody”

 

The amino acids that make up protein help produce serotonin and dopamine, which contribute to mood swings. Therefore, inadequate protein intake can lead to problems like increased depression and mood swings.

Adequate protein intake improves both physical and mental health. Therefore, even if you reduce your calorie intake, you should always plan your diet with these nutrients in mind.

 

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I guess my body is sending me signals when I'm lacking protein.

Is it because there's no meat in it?

Depressed and moody, this is a bit unusual.

 

Tired and sleepy

I thought it was a vitamin deficiency,

That's a thinking error.