8 Signs You're Not Getting Enough Protein - And How To Fix It

Protein is a vital macronutrient essential for numerous bodily functions, including muscle maintenance, immune support, and tissue repair. Despite its importance, many individuals may not consume adequate amounts, leading to various health issues. Recognizing the signs of protein deficiency and understanding how to enhance protein intake can significantly impact overall well-being.

Also Read: Weight Loss: Try These 3 Protein-Rich Indian Recipes To Lose Weight

Here Are 8 Signs of Inadequate Protein Intake

1. Muscle Weakness and Fatigue

Insufficient protein can cause the body to break down muscle tissue to meet its energy needs, leading to muscle loss, weakness, and persistent fatigue. This is because protein is crucial for muscle maintenance and energy supply, writes UCLA Health

2. Hair, Skin, and Nail Problems

Proteins are the building blocks of hair, skin, and nails. A deficiency may result in hair thinning, hair loss, brittle nails, and skin issues such as dryness and flakiness. These symptoms occur because the body lacks the necessary proteins to maintain healthy tissue structures, warns Continental Hospitals.

3. Edema (Swelling)

Low protein levels can disrupt the balance of fluids in the body, leading to edema, characterized by swelling in areas like the abdomen, legs, feet, and hands. UCLA Health says that proteins like albumin play a role in preventing fluid from accumulating in tissues; without sufficient protein, this balance is compromised

4. Increased Susceptibility to Infections

Protein is vital for a robust immune system. A deficiency can impair the body's ability to produce adequate immune cells and antibodies, resulting in a higher frequency of infections and illnesses. 
 

5. Delayed Wound Healing

Proteins are essential for tissue repair and regeneration. Insufficient protein intake can slow down the body's ability to heal wounds, as it lacks the necessary resources to rebuild damaged tissues effectively. 

5. Mood Changes and Cognitive Impairment

Amino acids from proteins are precursors to neurotransmitters that regulate mood and cognitive functions. Protein deficiency can lead to mood swings, irritability, and difficulties with concentration and mental clarity, warns UCLA Health

7. Increased Appetite and Cravings

Protein contributes to satiety. A lack of protein may lead to increased hunger and cravings, particularly for high-calorie and carbohydrate-rich foods, as the body seeks to fulfil its energy requirements. 
Continental Hospitals

8. Fatty Liver

Protein deficiency is associated with the development of fatty liver, a condition where fat accumulates in the liver. This can progress to more severe liver diseases if not addressed, according to Continental Hospitals

Also Read: From Oats To Ragi: 5 Protein-Rich Grains That You Must Add To Your Diet

Protein deficiency can make you feel fatigued.
Photo Credit: iStock

Here Are 5 Ways to Increase Protein Intake

1. Incorporate Protein-Rich Foods in Every Meal

Ensure that each meal contains a source of high-quality protein. This can include lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds. For example, starting your day with oatmeal combined with nut butter and milk provides a balanced, protein-rich breakfast.

2. Opt for High-Protein Snacks

Choose snacks that are rich in protein to keep energy levels stable between meals. Options include cheese, Greek yoghurt, cottage cheese, nuts, and seeds. These not only help in meeting daily protein requirements but also promote satiety.

3. Replace Refined Carbohydrates with Protein-Rich Alternatives

Swapping foods like cereals and white bread with protein-rich alternatives such as eggs or Greek yoghurt can enhance protein intake. This change not only increases protein consumption but also helps in stabilizing blood sugar levels.

4. Utilize Protein Supplements if Necessary

For individuals struggling to meet their protein needs through food alone, protein supplements like whey or plant-based proteins can be beneficial. These can be added to smoothies or other meals to boost protein content.

5. Plan Balanced Meals

Incorporate a variety of protein sources throughout the day to ensure adequate intake. Combining different protein-rich foods can provide a complete amino acid profile, essential for the body's functions.

Monitoring protein intake is crucial for maintaining overall health. By recognizing the signs of deficiency and proactively incorporating diverse protein sources into your diet, you can support bodily functions and promote well-being.