5 Signs You re Refusing To Eat Enough Protein

 

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6 Signs You Are Not Eating Enough

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5 Signs You’re Not Eating Enough Protein 5 Signs You’re Not Eating Enough Protein Even if you don’t have a true deficiency, you could be running a little low, and that can affect your health in. One of the most common signs that you’re not getting enough protein is swelling (also called edema), especially in your abdomen, legs, feet, and hands. YOU’RE LOSING MUSCLE MASS.

Protein is made up of amino acids, which are essential for building muscle. This means that if you’re not getting adequate protein, your muscle mass could suffer. “ You might notice this as decreased strength, change in weight or even how your clothes are fitting,” says Randy Evans, RD. 2. Without getting enough, we may experience thin and brittle hair, ridges on our nails, and flaking skin, giving us an indication that we may be slacking in the protein department. #3 You’re Getting Sick More Often.

A weakened immune system can happen for numerous reasons, but not getting enough protein could be one of them. According to WebMD, one of the most common signs that you’re not getting enough protein is swelling (also called edema), especially in your abdomen, legs, feet, and hands. A possible explanation. Edema.

Serum albumin is a protein which is the most abundant one in our blood. The protein helps in the consistent flow of blood circulation and prevents an excessive amount of fluid to accumulate in tissues. When the protein becomes low in our blood, we can suffer from puffy and swollen skin also known as ‘Edema’. If you’re not getting enough, you might develop brittle, dry hair or dry, flaky skin,” says Steven Bowers, DO, author of Secrets of the World’s Healthiest People. If you skimp on protein, you may find yourself prone to fluid retention around your ankles and feet.

Proteins help to hold salt and water in blood vessels; without enough protein, these fluids. “Protein helps to keep you feeling full, so if you’re always hungry, you may not be including enough protein in meals to tide you over to the next meal,” she says. Weakened immune system.

A deficit in protein can cause impaired immune function, making you more susceptible to infection. Loss of muscle mass. Eating too little protein can result in deficiency which can have a negative impact on your health.

So how do you know if you’re not getting enough? Below are some telltale signs. Thinning hair or hair loss; Hair is made mostly of protein.

If your body’s reserves are low it’ll stop using it for non-essential things like hair.

List of related literature:

Havala writes, “as long as you are eating enough wholesome foods to meet your calories needs and are getting a reasonable mix of vegetables, grains, and legumes over the course of the day, you should not have any problems getting enough protein or the appropriate mix of amino acids.

“Controversies in Food and Nutrition” by Myrna Chandler Goldstein, Mark Allan Goldstein
from Controversies in Food and Nutrition
by Myrna Chandler Goldstein, Mark Allan Goldstein
Greenwood Press, 2002

One possible resolution to this paradox is that protein may cause a better suppression of appetite and food intake than carbohydrate and therefore adhering to a high-protein, high-fat, low-carbohydrate diet is easier than reducing the consumption of high-fat foods.

“Nutrition in the Prevention and Treatment of Disease” by Carol J. Boushey, Ann M. Coulston, Cheryl L. Rock, Elaine Monsen
from Nutrition in the Prevention and Treatment of Disease
by Carol J. Boushey, Ann M. Coulston, et. al.
Elsevier Science, 2001

That statement was not altogether correct: I had, and always have, made it clear that the evidence is for a moderate-protein, not high-protein, diet.

“Lore of Nutrition: Challenging conventional dietary beliefs” by Tim Noakes
from Lore of Nutrition: Challenging conventional dietary beliefs
by Tim Noakes
Penguin Random House South Africa, 2017

During this time my journal indicates that for reasons I am unable to recall, I was increasing my intake of protein: “I’ve been avoiding sugar, and loading up on protein: peanuts, beans, meat, but I don’t know whether it’s doing any good since I still don’t feel quite right.

“Revealing Male Bodies” by Nancy Tuana, William Cowling, Maurice Hamington, Greg Johnson
from Revealing Male Bodies
by Nancy Tuana, William Cowling, et. al.
Indiana University Press, 2002

Now they also say that excess protein intake overworks the urinary tract and causes fatigue.

“Unlimited Power: The New Science of Personal Achievement” by Tony Robbins, the Author
from Unlimited Power: The New Science of Personal Achievement
by Tony Robbins, the Author
Simon & Schuster UK, 2012

Whereas I had previously done my best to maintain a lower-carb, high-protein diet, I soon found out that many of my staples (meat, eggs, cheese, etc.) actually took quite an energetic toll on the body.

“Quantum Love: Use Your Body's Atomic Energy to Create the Relationship You Desire” by Laura Berman, Ph.D.
from Quantum Love: Use Your Body’s Atomic Energy to Create the Relationship You Desire
by Laura Berman, Ph.D.
Hay House, 2016

Signs that you need more protein in your diet include:

“The Cyclist's Training Bible” by Joe Friel
from The Cyclist’s Training Bible
by Joe Friel
VeloPress, 2012

For example, high-protein diets have been said to facilitate kidney failure (Klahr, 1989; Pedrini et al., 1996; Hammond and Janes, 1998) and high soy intake, vegetarian diets have been associated by some with enlargement of the pancreas (Liener, 1994) and iron deficiency (Shaw et al., 1995).

“Human Diet: Its Origin and Evolution” by Peter S. Ungar, Mark Franklyn Teaford
from Human Diet: Its Origin and Evolution
by Peter S. Ungar, Mark Franklyn Teaford
Bergin & Garvey, 2002

Furthermore, as protein intake fluctuates from day to day due to changes in intake and catabolism [109], the monthly assessment of nPNA may not be an accurate reflection of true average protein intake, especially if the patient’s protein metabolism is not in equilibrium.

“Nutritional Management of Renal Disease” by Joel D. Kopple, Shaul G Massry, Kamyar Kalantar-Zadeh
from Nutritional Management of Renal Disease
by Joel D. Kopple, Shaul G Massry, Kamyar Kalantar-Zadeh
Elsevier Science, 2012

“Too Much of a Good Thing: Limiting Protein Intake in Chronic Kidney Disease.”

“Skinny Bastard: A Kick-in-the-Ass for Real Men Who Want to Stop Being Fat and Start Getting Buff” by Rory Freedman, Kim Barnouin
from Skinny Bastard: A Kick-in-the-Ass for Real Men Who Want to Stop Being Fat and Start Getting Buff
by Rory Freedman, Kim Barnouin
ReadHowYouWant.com, Limited, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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16 comments

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  • I’m experiencing some of them but I eat 3/4 meals and some snacks.but constantly feel drained. I’m 5ft6 and 54kg and can see im losing weight. I did have a past of binge eating but finally have control and I thought i was eating normally but I’m not sure now

  • im 14 and i try to eat in a calorie deficit.. i feel cold and tired all the time, ive lost 10 kgs but i have fat aorund my thighs so idk if i should keep counting calories or stop

  • 4 and 5, nevermind then…I thought I had a terrible eating disorder, but these videos show people eating like 50 calories per meal, dang I eat like 1560 a day and I am pretty short, Hahahahah

  • I’m one of those…stress and no eating, not on purpose for the majority of my life. I get ice cold as well, especially when I intermittent fast. There are a couple of concerning endocrine/ hormonal things going on that make me just want to give up trying to be shredded. You have so much insight and knowledge that gives hope. Just need to get my macros right. I can’t have one of those diets where you eat a completely different food combo every meal. I need something practical and quick to meal prep or I end up eating nothing!

  • Thanks for reposting! The last sign is so true. In the past when I haven’t eaten enough I suffered from constipation. And trying to listen to my body on my ownI assumed it was because I was not eating enough/ I listened to my gut literally ��.

  • Just watched this, i do have a hairloss but i never thought it from not eating enough food, im pescetarian so i dont eat meat, and i do eat so little since i have an ulcer and i remember i cant eat a lot of food, and ever since that i pretty much stuck with it, i cant eat much. And i got frustrated, cuz i want to lose weight, and to lose weight i have to be in a calorie deficit, but i already eat so little around 700-1000 cal a day, if i have to be in a calorie deficit im scared for my health. I’ve been looking for answer and i cant find anything, so may be u can help me with this? Love you ❤

  • I haven’t been eating right for 10 years and the past 5 has been so much worse. I really needed this, thank you!! I’m always fatigued, always hungry, always grumpy. Looking for the correct diet to eat correct. Thanks again!!

  • simply getting around 30 grams of protein a day is all we need. As long as you are getting enough calories from food that you need, you will be getting enough protein. Carbs are very important to the human body, every cell in the human body runs off of carbohydrates.

  • I was vegan for almost a year ans noticed I wasn’t consuming much protein. Lost back and core muscle. Changed to mainly plant based with fish and seafood added in and a burger once in a while. Shhh!! �� I still need to intake more, but so far so good. Not saying all vegans lack protein (though when I asked a few vegans, they weren’t taking any peotein supplements or vegan food with protein)..just saying being a full vegan didn’t work for me personally.

  • I only ate a bagel a day and now I feel really nauseous and about to pass out and it’s because I have had a majority of stress and anxiety

  • Interesting, I have several of these issues, which I tried to research separately in vain, but I never thought they could all be connected. And I do have a small appetite, even though I’m very hungry an hour or two before meals, I’m actually unable to eat very large portions. I guess I should throw in an additional meal in my day and see how many birds I can kill with one stone. It would be great if it turned out all this time I actually only had one single problem and easy to fix, too!
    Thanks for this video.

  • ive been stressing, hungry a lot and ive been having bad stomache aches when im not on my menstreal cycle, lately. I know im hungry, kinda, but I just don’t feel like eating, plus I have noticed ive lost a litle bit of weight, I think im starting to go down a bad path. I just don’t really wanna eat unless im told to most times, is something wrong with me not being that interested in food that much, but also not being interested in losing weight.

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  • I walk 8000 to 10000 steps a day and only eat 1200 calories or I feel sick with myself.
    I sometimes eat less then feel good like I m in control.
    Been losing weight easily but today nothing. Same as last Saturday. So disappointed. How can I get rid of the last few pounds and if I m not happy with that lose more?
    Also my hair has thin patches which I worry about as it’s long so noticeable (to me).

  • I’m always constipated and I can’t sleep I probably sleep one hour a day. This is beginning to worry me I’ve been checking all over the Internet there’s no answers on this. I consumed about 1500 calories but their condensed Foods rich in protein.

  • What about constant diarrhea, I have an depression and it’s hard for me to eat, I also think I may be starting to get an eating disorder and I’ve only been one thing a day, this is now gone in almost 2 weeks and I’m having alot of diarrhea