You Should Never Ignore These 7 Signs Of A Protein Deficiency
When it comes to any dietary topic, the fact is, in todays world, youre bombarded with information.
Eat this, not that. Do this, dont do that. Use this, stop using that.
All this conflicting and confusing information is enough to make you throw up your hands and scream Uncle! But wait!
First off, everybodys constitution is different. The most important answer is to find out whats right for you.
When it comes to protein, one of natures most important building blocks, finding your optimal daily amount can be a matter of paying attention to signs that your body is sending you.
After all, eating enough protein can jumpstart a weight-loss program. On the other hand, eating too much protein can lead to weight gain.
Protein Builds Bodies
Naturally, protein is necessary for every diet. In practice, it builds muscle, maintains healthy organs and skin, fights infections, and provides fuel for your body.
Protein is found in a variety of foods, including meats, dairy products, eggs, seafood, legumes, nuts, and seeds. Thus, any diet from vegan to ketogenic can satisfy protein needs. For instance, a half cup of lentils or black beans has more protein than one egg.TRENDING: Science Reveals Easy, No-Workout Ways to Lose Weight While You Snooze!
Protein is made up of amino acids, some of which the body can produce. Others, called essential amino acids, must be obtained through your diet.
In short, animal proteins contain all essential amino acids. If youre currently eating poultry, meat, or seafood at one or more meals, youre probably getting enough protein.
A vegan diet may provide more of a challenge but is certainly doable. No matter your diet, choosing the right variety of foods and enough of those foods can get you the right amount of protein for your needs.
The recommended daily allowance (RDA) of daily protein is .36 grams per pound of body weight. That amounts to a paltry 54 grams for the average woman that weighs 150 pounds.
Pregnant and nursing women should shoot for .5 gram of protein per body weight, or 75 grams for a 150-pound pregnant or nursing woman.
On the other hand, Ken Immer Culinary Health Solutions Chief Culinary Officer, recommends that men aim for 140 grams and women shoot for 110 grams per day. Thats quite a bit more!
(Before joining Culinary Health Solutions, Immer was a self-described French Chef with a drinking problem. He put down the bottle, changed his diet to include more protein, picked up a yoga mat and dropped 50 pounds.)
What Happens When You Dont Get Enough Protein?
Your body gives you signs when you dont get enough protein. Those signs can range from the subtle to the obvious.
For sure, as you age, you need more protein. You also need more protein if youre dealing with an illness such as cancer if youre very active if you work out strenuously or if youre pregnant.
In the long term, not getting enough protein may lead to osteoporosis, anemia, compromised immune system, liver disease, general fatigue, and low energy. When you dont get enough protein, your body begins to feed on itself, leading to muscle loss and weakness.SPECIAL: These 3 Delicious Smoothie Recipes Are Specially Designed To Burn Off More Fat So You Lose More Weight
Signs your body sends when you lack protein begin to appear in a variety of ways. The following 7 signs mean you could have a protein deficiency:
- Sores or injuries may seem to take longer than usual to heal.
- You might experience swelling in parts of your body, such as your lower legs, feet, and/or ankles.
- You might feel depressed, moody, or just lack your usual cheery disposition.
- You might seem to be constantly fighting hunger pains. This might lead to making bad choices in your diet to satisfy immediate cravings.
- On the cosmetic side of things, you might experience hair loss or thinning hair.
- Patches of your skin might become flaky and irritated, especially on the back of your thighs and buttocks.
- Your nails might become brittle, display ridges, and other undesirable conditions.
How Protein Contributes To Weight Loss
Being on a weight-loss diet is even more reason to make sure that you get enough protein.
Research published in the journal Nutrition Metabolism found that dieters who upped their protein consumption to 30 percent of their total daily calories consumed 450 less calories each day. After three months, most had lost an average of 11 pounds.
Indeed, eating enough protein is essential to losing weight. Foods higher in protein take longer to digest and metabolize. This can help to stave off hunger for a longer period.
Keeping up a high-protein diet on your weight-loss program also helps to ensure your body gets rid of the fat, not desirable muscle. Its the muscle that gives your body that sleek, toned look.TRENDING: This Massive Mistake Melted 48lbs Off Her Body (Click Here to See How)…
Also, muscles boost your metabolism, making your system more efficient which gives you more energy. No matter what your day entails, whether it be running errands, working out, yoga, or relaxing with a good book, having energy is a prime component to a rewarding life.
And another thing? Proteins take longer to move out of your stomach. Thus, eating protein makes you feel full faster. In turn, this keeps hunger at bay longer.
How To Eat More Protein (Even If You Dont Like Eating Meat)
As noted above, over time, much dietary research seems to contradict itself. Theres been tons of bad press about eating meat, from the health effects on your body to the horrible treatment of the animals.
This might have caused you to lower your meat consumption or, in more radical cases, turn to a vegan diet. Then, recently, a controversial study came out that dismissed health issues related to eating meat. Eggs have been through a similar story.
Either way, your diet is your decision, your choice. Everybody is built differently, so you need to discover what works for you as far as energy, mood, health, and desired weight.
Also, there are tricks to sneaking in more protein in your meals. Here are 3 really easy ways to boost your protein intake:
- You might want to sprinkle sesame seeds over that Asian-style chicken. Just two tablespoons of sesame seeds give a body 3.5 grams of protein.
- Add a few slices of cheese to your afternoon fruit snack. If youre vegan, add rice and/or beans to your soups.
- A mistake that many people make is consuming the bulk of their protein at dinner. To jumpstart your day, your metabolism, and your weight loss, try beefing up (pun intended) your plate at breakfast.
What If You Eat Too Much Protein?
In agreement with Immers suggestion of much more daily intake of protein than the RDA recommendations most studies agree that people can safely eat up to two grams of protein per 2.2 pounds of body weight.
Eating more than that can lead to serious health problems such as kidney damage, heart disease, high cholesterol, and digestive troubles. Less serious problems of consuming too much protein might be brain fog, and moodiness that might make you quicker to anger.TRENDING: Women Who Eat These 3 Cheeses Are Losing Pounds of Stubborn Belly Fat (Research Proven)
Weight gain is also a symptom. And, if every time you open your mouth, people back awayfar awayyou just might have dragon breath, and its probably time to lay off the beef.
However, its pretty safe to say that you probably arent eating too much protein. So, dont be afraid to increase your protein intake with the simple tips I discussed above.
Your muscles and tissues as well as your waistline!… will be sure to thank you.
Always Hungry Before Bed? Eat This Protein-Packed Snack For Better Sleep, More Energy & A Metabolism Boost (And Wake Up Feeling AMAZING)…
Sometimes, it seems like no matter how much I eat for dinner whether its healthy or not I find myself lying in bed, kept awake by the sound of my own stomach grumbling.
And no matter HOW much I try to ignore it I cant fall asleep and almost against my own will, I end up in the kitchen, reaching for some half-empty bag of chips (or leftovers, or ice cream).
I tried drinking more water before bed, and that didnt help. I also tried drinking sleepytime tea to calm my stomach and mind, but that didnt help either.
I even tried taking melatonin to help me sleep but on the few nights I WAS able to rest through the night, I would wake up in the morning feeling absolutely ravenous and shovel whatever was in the kitchen into my mouth, almost like I was on autopilot.
As I later learned, my body just naturally craves more calories at night, before bed (this is more common than most people realize) and actually, its a lot healthier to give in to these natural cravings than it is to deny them.
The key is to eat the right thing.
And as you may have guessed yes, Im talking about protein!
(Im not kidding click here to see the science that proves it!)
And while Ill admit that at first I thought it was total B.S. especially since so many sources say eating before bed can actually SLOW your metabolism
Once I started doing it, I really noticed a difference in both my hunger levels, and on the scale.
So if you want to know the optimal amount of protein to eat plus two other fast, easy things you can do to increase your metabolism while you sleep (I promise you wont see the word treadmill anywhere)