Protein is one of the most important nutrients for your body. It helps build and repair muscles, bones, skin, and hair. It also keeps your energy and mood stable. But many people don’t get enough protein, and protein deficiency can show up in surprising ways.
Dr Saurabh Sethi, a gastroenterologist trained at AIIMS, Harvard and Stanford, shared six signs that might mean your diet is lacking protein. He explained that without enough protein, blood sugar can drop, making you crave sugary foods and leaving you tired and low on energy.
Eating Less Protein Won’t Help In Weight Loss
Some people think eating less protein helps with weight loss, but it can actually slow down your metabolism. Protein helps your body burn calories efficiently. Dr Sethi said that without enough protein, your metabolism slows, which can lead to weight gain even if you eat less.
He suggests aiming for at least one gram of protein per kilogram of body weight every day. Spread it across meals rather than eating it all at once. For example, someone weighing 60 kg should get around 60 grams of protein a day from foods like eggs, chicken, lentils, paneer, tofu, and nuts.
Six Signs Of Protein Deficiency
Sugar cravings: Low protein can cause blood sugar dips, making you reach for sweets.
Constant fatigue: Feeling weak or tired all day may mean your protein intake is low.
Unexplained weight gain: Slower metabolism from protein deficiency can cause weight gain.
Weak immunity: Frequent colds or flu may signal your body isn’t getting enough protein.
Brittle hair and nails: Weak, rough hair and nails can indicate protein deficiency.
Mood swings: Protein is essential for neurotransmitters like serotonin and dopamine. A lack of protein can affect your mood and make you irritable.
Protein isn’t just for muscles. It keeps your brain, hormones, and energy in balance. Skipping protein-rich foods can make you feel tired, moody, and more prone to illness.
Dr Sethi’s advice is to make sure you get enough protein every day. It keeps your body strong, your energy up and your mood stable. Ignoring it can lead to fatigue, weight gain and other health issues that are easy to prevent.
