Signs you need more protein in your diet

Jul 2, 2023

Jigyasa Kakwani

​How much protein do you need?​

The Recommended Dietary Allowance (RDA) for a healthy adult with minimal physical activity is 0.8 grams of protein/kg of bodyweight every day, according to guidance published in the Annals of Nutrition and Metabolism. Here are signs of protein deficiency.

​Risk of bone fractures​

Protein helps make up the structure of bone cells, so deficiency can increase your risk of fractures.

​Impaired immune function​

If you are under-eating protein, over time your immune system may weaken.

​Skin, hair, and nail problems​

Protein acts as a building block for healthy hair, skin, and nails. Lack of protein can lead to issues with these body parts.

​Hunger​

Not getting enough protein can increase your appetite and cause you to eat more.

​Loss of muscle mass​

If your body does not get enough protein, it will not be able to rebuild properly and you’ll start losing muscle mass.

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​Sugar cravings​

Lack of protein in your diet will lead to a quick rise of blood sugar, followed by a fall. This will lead to sugar cravings.

​Weakness and fatigue​

Weakness and fatigue are two of the earliest signs of protein deficiency.

​Protein cravings​

Your body may be craving for dal or chicken, which could be a sign of protein deficiency.

​Fatty liver​

Kwashiorkor, a severe form of protein malnutrition that typically only impacts infants and children in poverty-stricken regions of the world, can lead to fatty liver.

​Edema (swelling)​

Swelling, medically known as edema, is another sign of a serious protein deficiency and telltale sign of kwashiorkor.

​How to get more protein​

Sources of protein include dairy, meat, eggs, chicken, Greek yogurt, fish, pumpkin seeds and lentils.

Thanks For Reading!

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