Many people reduce protein intake while trying weight loss or healthy eating. This often happens unknowingly. According to Dr. Mallika Surve, protein deficiency can trigger several physical and mental health issues. These problems usually develop slowly and are often ignored. Protein is not limited to muscle building. It plays a vital role in hormones, metabolism, blood sugar control, and mental health.
In recent years, calorie counting and carb-heavy diets have become common. Many women especially follow low-calorie eating patterns. This leads to inadequate protein consumption. Over time, the body starts sending warning signals. These signals appear as fatigue, frequent hunger, mood changes, or hair weakness. Recognising these signs early is important to prevent long-term damage.
Why Protein Is Essential for the Body
Protein supports almost every system in the body. It helps build hormones that regulate periods, thyroid, and fertility. Many hormones are made from amino acids. A lack of protein may worsen conditions like irregular periods or PCOS.
Protein also stabilises blood sugar levels. It reduces insulin spikes after meals. This is especially helpful for people with insulin resistance. Stable blood sugar helps prevent sudden energy crashes.
Muscle health depends heavily on protein intake. Better muscle mass improves metabolic rate. This supports fat loss and long-term weight management. Protein also keeps you full longer. It reduces frequent snacking and overeating habits.
Gut health also benefits from adequate protein. Digestive enzymes need protein for proper function. Protein helps repair gut lining and improves digestion. Poor protein intake may cause bloating or discomfort.
How Much Protein Does the Body Need
Protein requirements vary based on lifestyle and health goals. Dr. Mallika Surve suggests intake depends on activity level. Sedentary individuals need lower amounts daily. Active people require more protein for recovery.
Women focusing on fat loss may need higher intake. Those managing PCOS or insulin resistance need more support. For example, a 60 kilogram woman may require around 75 to 95 grams daily. Consistent intake matters more than occasional high consumption.
Frequent Hunger and Cravings
One early sign of protein deficiency is constant hunger. Meals feel unsatisfying without enough protein. Blood sugar drops quickly after eating. This increases cravings for sweets or salty foods.
People often snack more when protein is low. This creates a cycle of overeating. Weight loss becomes difficult despite calorie control. Hunger signals remain active throughout the day.
Persistent Fatigue and Brain Fog
Low protein affects energy levels significantly. The brain needs steady fuel for focus. Without protein, mental clarity reduces. Many people experience brain fog or poor concentration.
Fatigue may feel unusual or constant. Even after rest, energy does not return. Daily tasks start feeling exhausting. This is often mistaken for stress or lack of sleep.
Hair Fall and Weak Nails
Hair and nails are made of keratin. Keratin is a type of protein. Without adequate intake, hair becomes fragile. Increased hair fall is commonly noticed.
Nails may become brittle or break easily. Growth slows down over time. These changes indicate internal nutritional gaps.
Mood Swings and Anxiety
Protein supports neurotransmitter production. These chemicals regulate mood and emotions. Amino acids help create serotonin and dopamine.
Low protein intake may increase anxiety levels. Mood swings become frequent and unpredictable. Emotional balance becomes difficult to maintain. Many people ignore nutrition while addressing mental health.
Weak Immunity and Frequent Illness
Protein is essential for immune cells. A deficiency weakens the immune response. The body struggles to fight infections.
People may fall sick frequently. Recovery also takes longer. Minor infections may feel severe. This indicates compromised immunity.
Slow Healing and Muscle Weakness
Protein supports tissue repair. Cuts and wounds heal slower with low intake. Muscle recovery after exercise also becomes delayed.
People may experience muscle pain or weakness. Strength reduces gradually. Stamina drops during routine activities. This affects physical performance and confidence.
Digestive Issues and Water Retention
Protein supports gut lining repair. A weak gut may cause bloating. Digestive discomfort becomes frequent.
Water retention may also increase. Inflammation worsens due to poor digestion. These symptoms often go unnoticed or untreated.
Difficulty Losing Weight
Protein boosts metabolism through muscle support. Low protein slows metabolic rate. Fat loss becomes harder.
People may follow strict diets without results. Weight may remain stagnant. This leads to frustration and diet fatigue.
Hormonal Imbalance in Women
Protein plays a key role in hormone balance. Deficiency affects reproductive hormones. Period irregularities may increase.
Thyroid function may also suffer. Symptoms worsen for women with PCOS. Balanced nutrition helps regulate hormonal cycles.
Why Women Need Extra Attention to Protein
Women often avoid protein fearing weight gain. This is a misconception. Protein supports lean body mass. It does not cause fat gain.
Low-calorie diets often lack balanced nutrients. Protein intake drops unknowingly. This affects long-term health. Women need consistent intake for hormonal stability.
Identifying the Signs Early Matters
Protein deficiency develops slowly. Early symptoms are subtle. Fatigue and hunger are often ignored.
Over time, problems compound. Hair fall worsens. Immunity weakens. Mental health suffers. Early correction prevents serious complications.
Improving Protein Intake Safely
Balanced meals should include protein sources. Spread intake across meals. Avoid extreme dietary restrictions.
Whole foods provide better absorption. Supplements may help when needed. Professional guidance ensures correct dosage.
Protein is a foundation nutrient for overall health. It supports hormones, metabolism, and mental clarity. Many people unknowingly consume too little.
Recognising deficiency signs helps prevent damage. Fatigue, hunger, and mood changes should not be ignored. Adequate protein supports long-term wellness and strength.
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