How does the body change if there is a lack of protein?
Protein plays an important role in maintaining health, supporting the development and recovery of the body, maintaining muscle, helping with weight management by promoting satiety, while participating in the production of enzymes and hormones.
According to Meenu Balaji, chief nutritionist at Pragmatic Nutrition, Chennai (India), protein is an essential element for our survival, because the body cannot produce all the essential amino acids on its own.
The amount of protein the body needs can vary depending on age, weight, activity level and health goals.
" adults' protein requirements typically range from 0.8 to 1.2 grams per kg of body weight," says Ekta Singhwal, a nutritionist at Ujala Cygnus Group of Hospitals (India).
Here are some potential harmful effects of protein deficiency:
Loss of muscle mass: Studies show that not eating protein for 7 days can affect muscle mass, especially in the elderly. Long-term protein deficiency can reduce muscle mass.
Slow metabolism: Muscles play an important role in maintaining metabolic rate. Muscle loss due to protein deficiency can slow down metabolism, leading to weight gain.
Impact on immunity: Lack of protein reduces immunity, making the body more susceptible to disease.
Increased appetite: When you don't get enough protein, you feel hungrier and don't feel full after each meal, leading to overeating and uncontrolled weight.
Skin and hair damage: Protein is a component of hair and skin. Lack of protein can cause dull skin, dry and brittle hair, and can even lead to hair loss.
affects bone strength: Lack of protein weakens bones, breaks them easily and can cause osteoporosis.
How to Maintain Balanced Protein luong
To ensure your body gets enough protein, you need to diversify your protein supply. According to nutritionist Balaji, animal products such as lean meat, poultry and fish are great sources of protein, but plant sources such as beans, lentils, tofu and quinoa can also provide the same effective protein.
Supplementing a variety of protein-rich foods helps the body get enough essential amino acids, which is very important for body functions.
