Because you follow a vegan or vegetarian diet, because you don’t like meat, because you count your calories… There are different reasons that can explain a too low protein intake. And this is not without consequences for your health. Here are the signs that demonstrate it, according to Alexandra Murcier, dietitian-nutritionist.
You gain weight
You may not know it, but a protein deficiency causes weight gain. “Muscle capital already generally decreases with age, a lack of protein accentuates this. The loss of muscle mass is replaced by weight gain and a slowdown in metabolism as well. explains the dietician.
You have muscle weakness or joint pain
Lack of protein can also result in muscle weakness or joint pain. For what ? “Quite simply because muscle tissue cannot renew itself properly” analyzes our expert.
You are often hungry
Whether during meals or because of uncontrollable cravings, you feel very hungry. This could be a sign that you are not eating enough protein, because “these have an appetite suppressant effect and allow you to feel full for a long time” adds Alexandra Murcier. A good way to avoid cravings for sweet foods or snacking.
You sleep badly
Proteins are a source of hormone production for our body and its functioning. “If you are deficient in protein, the release of tryptophan will not be sufficient, which will prevent the production of serotonin ” confirms our expert. The essential hormone of well-being, which allows restorative sleep.
You have difficulty concentrating
Along the same lines, a protein deficiency will also have consequences on the production of dopamine. However, serotonin and dopamine are essential for good mood, effective concentration and sufficient attention. If you’re feeling depressed, eating protein can only help your morale.
You are often sick
Proteins participate in the proper functioning of the immune system. So if you feel like you’re constantly sick, it might be because you’re not eating enough protein. This is why your immune cells cannot regenerate and multiply properly to fight viruses and bacteria.
You are losing your hair and have brittle nails
Our nails and hair are made up of keratin, a protein that gives them elasticity and strength. If you don’t eat enough protein, it’s not uncommon to notice significant hair loss and brittle nails.
You have hormonal disorders
“Our body functions mainly thanks to proteins, in particular our different hormonal systems” further indicates Alexandra Murcier. “A protein deficiency can therefore cause hormonal disorders of different types.“.
How much protein should you eat each day?
Our daily protein requirement is 1 gram of protein per kilogram of body weight. A 70 kilo woman should therefore consume around 70 grams of protein per day. “But be careful: to calculate the number of grams of protein in a food, you must look for the protein content it contains and not its total weight consumed!” recalls Alexandra Murcier.
“Rather than getting lost in complicated calculations, it is estimated that for a person of normal build, with a typical activity during the day, will need two portions of protein at the two main meals (animal or vegetable proteins, such as lentils or chickpeas, for example), a portion of cheese or yogurt and a portion of oilseeds (30 grams), to cover their protein needs for the day“.
Generally speaking, to consume daily proteins, you can focus on meat, fish, eggs, but also plant proteins such as chickpeas, lentils, quinoa, spelled or soy.