"Body feels limp, mood is gloomy"... 5 signs that appear when you lack protein

 

When you reduce your meal intake to lose weight, it is easy to also decrease protein consumption. However, protein plays an important role in maintaining and strengthening muscles.

 

It also provides a sense of fullness, reduces hunger, stabilizes blood sugar levels, and contributes to the growth of healthy hair and nails, making it an essential nutrient for our body. In other words, a deficiency in protein can lead to health problems while trying to lose weight.

Proteins have a specific method of intake. Since our bodies can only absorb 20 to 30 grams of protein at a time, it is more advantageous for nutrient absorption to spread out consumption across meals rather than eating it all at once.

The recommended daily intake of protein is 0.8 grams per kilogram of body weight. If your weight is 60 kg, you need about 48 grams of protein. Based on sources such as the American health and medical media 'WebMD', we looked into the signals our body sends when protein intake is insufficient.

 

Even when I exercise, my body feels 'floppy'

 

If you lose weight through vigorous exercise but lack firmness, it could be due to insufficient protein intake. To recover lost muscle fibers and become firm through diet control and exercise, protein intake after exercise is necessary.

It does not mean you should have a hearty meal after exercise. You can simply snack on nuts, legumes, eggs, and so on. Eating one egg and about 30 grams of nuts can provide approximately 6 grams of protein.

 

"I really want to eat something sweet."

 

Proteins help regulate appetite and promote a feeling of fullness for a longer period. Carbohydrates are digested faster than proteins, so a carbohydrate-centered meal leads to quicker hunger. Additionally, a diet lacking in protein does not provide sufficient satiety, causing cravings for sweet snacks or greasy foods.

Fish, lean meats, chicken breast, and pure plant-based proteins are also good. Including these in every meal can reduce the frequency of craving sweets. An effective ratio is approximately 40% protein, 30% fat, and 30% carbohydrates.

 

"Rough, flaky, and dry skin"

 

Even after successfully losing weight through controlling meal portions, many people experience dry and dull skin. Protein provides nutrients to hair, nails, and skin, helping to make dry and rough skin look healthier.

During a diet, a lack of protein can cause the skin to become rough, and hair to thin or fall out. This can also be prevented through adequate protein intake.

"I'm so sleepy and tired."

 

Eating less protein and focusing on carbohydrates can easily lead to drowsiness. It results in 'brain fog,' where the mind becomes cloudy like fog, causing fatigue and decreased concentration.

Iron deficiency anemia can also cause extreme fatigue; consuming iron-rich foods such as beef or beans, which also have high protein content, can help alleviate fatigue.

 

Feeling depressed and mood swings

 

Amino acids that make up proteins help produce serotonin and dopamine, which improve mood. Therefore, a lack of protein intake can lead to increased feelings of depression or mood swings.

Adequate protein intake improves both physical and mental health. Therefore, even when reducing calorie intake, it is important to always plan a diet that considers these nutritional components.

 

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It seems that my body sends signals when I lack protein.

Maybe it's because there's no meat in it?

Feeling depressed and mood swings, this is a bit unusual.

 

I'm tired and sleepy.

I thought this was a vitamin deficiency, but

It's a thinking error.