Many people maintain the habit of eating three full meals a day, even eating quite a lot, but the body still does not receive enough protein (protein) - an important nutrient that helps build muscle, support immunity and maintain a feeling of fullness. The cause usually does not lie in the amount of food but in the way of choosing and distributing food during the day.
One of the most common mistakes is eating too little protein in breakfast. A breakfast consisting only of bread, cereal, or fruit can provide energy but not enough protein to feel full for long. Experts recommend adding eggs, Greek yogurt, fresh cheese, or protein-rich milk to increase protein intake from the beginning of the day.
Many people also have a habit of putting most protein into dinner. Meanwhile, evenly distributing protein in all three main meals helps the body absorb and use nutrients more effectively, while supporting maintaining muscle mass and controlling hunger.
In addition, a diet that is too high in carbohydrates but low in meat, fish, eggs, milk or beans also causes the body to lack protein even though it is still full. Dependence on convenient foods such as biscuits or protein-supplemented drinks cannot completely replace protein sources from natural foods.
Experts also recommend choosing protein-rich snacks such as yogurt, boiled eggs or beans instead of pastries and sugary foods.
If you often faint quickly after meals, are tired, lack energy, or have difficulty recovering from exercise, you may not be providing enough protein to your body. In the long run, this condition also increases the risk of muscle loss, especially in the elderly and those who exercise regularly.
