There is such an interesting word "hypoproteinemia", which means that there is not enough protein in the body to support vital processes.
One thing I can say for sure is that no one ever needs a protein deficiency. It's a path to slow metabolism, excess weight, depression, poor digestion and chronic fatigue.
The body uses protein as a building material, so even in mild forms of protein deficiency, which may occur without any external symptoms, the skin becomes too dry and the growth of hair and nails slows down. In severe forms of protein deficiency, the normal functioning of all systems and organs is impaired.
Therefore, it is very important to identify protein deficiency in time and establish its causes: this will avoid complications that may even be life-threatening.
Here are 5 signs your body is warning you that it needs more protein foods:
1. A constant feeling of hunger
Protein prolongs the feeling of satiety between meals. This is because it reduces the levels of the hunger hormone ghrelin. This makes you less hungry. On the contrary, when there is a protein deficiency, hunger increases – this is the body's way of signaling that it needs to replenish its protein stores.
To feel full for longer, simply add a moderate amount of protein to each meal.
2. Fatigue and bad mood
Apathy, fatigue, difficulty concentrating, exhaustion and drowsiness are another group of signs common to those whose diet has been lacking protein for a long time. As a rule, this sensation is not the only sign of protein deficiency. It is most often observed in combination with a dull skin tone, brittle nails and hair.
3. Poor sleep
The brain controls all the hormones that are necessary for a good night's sleep. If your body is not getting enough protein to keep your brain healthy, it can lead to hormonal imbalances that will eventually affect your health.
Eating a light protein meal for dinner is a good way to calm down and relax. I'm all for white fish, egg whites, or a protein shake.
4. Weak hair, skin and nails
When the body lacks protein, it first diverts it to more important functions. This is why hair, skin and nails, which are made up of proteins such as collagen, keratin and elastin, are the first to suffer from protein deficiency.
Given that the top layer of skin is constantly renewed and hair and nails grow throughout life, protein deficiency has a direct impact on our appearance. Hair thins and becomes brittle. Skin begins to peel. Grooves appear in the nail plates.
5. Swelling and bags under the eyes
Pay attention to how you look right after waking up. If your face is puffy and your legs feel heavy in the morning, it may be due to a protein deficiency. This is due to the fact that when 1 g of carbohydrates enter the body, up to 3-4 g of water is retained in the body. With protein deficiency, the water-salt balance is disturbed, which leads to accumulation of fluid in the tissues.
6. Flabby muscles
If the body does not get enough protein from food, it starts to get it from its own stores, that is, from the muscles. In this way it tries to preserve more important tissues.
Studies have shown that just one week of protein deficiency has a negative effect on skeletal muscles, such as those that control posture and movement.
7. Slow wound healing and immune system malfunctions
If wounds or scratches on the skin take a particularly long time to heal – for example, longer than a week – this is a symptom of protein deficiency. Since protein is the basis for cell synthesis and tissue construction, protein deficiency prevents the rapid and efficient "repair" of various injuries.
Protein has a similar effect on the immune system – its deficiency suppresses the production of interferon and lysozyme, which are the basis of the body's defenses, neutralize pathogens and destroy viruses and bacteria. This is why any infectious diseases often occur with protein deficiency. In addition, any infectious diseases with protein deficiency are more severe, last longer and often lead to complications.
Are you experiencing one or more of these symptoms? Well, I think it's time to revise your menu and add protein to your diet.
But be careful!
It is strongly not recommended to increase the amount of protein consumed on your own, because in addition to constipation and other GI problems, excess protein in severe cases can cause poisoning or give a strong load on the kidneys.
It is best to consult a doctor or nutritionist beforehand.
Bye-bye!