During the weight loss process, many people often focus on cutting calories and limiting starch, but accidentally eat less protein.
According to Dr. Geetika Chopra - a comprehensive nutritionist (India), protein deficiency is one of the common but often overlooked causes of weight gain and fat accumulation.
Can protein deficiency cause weight gain?
According to Dr. Chopra, when the body is not provided with enough protein, muscle mass will gradually decrease. Muscles play an important role in energy expenditure, so when muscles decrease, metabolism also slows down. This causes the body to burn fewer calories, increasing the risk of fat accumulation even if the amount of food does not change much.
In addition, a diet lacking in protein often increases hunger and cravings, especially cravings for sweets and foods rich in carbohydrates. This makes weight control more difficult.
Signs that the body is lacking protein
Protein deficiency not only affects weight but also causes many other manifestations. According to experts, some common signs include:
Prolonged fatigue, lack of energy
Hair loss, weak nails
Reduced muscle mass
Poor ability to recover after exercise or when sick
Easy to get hungry, often crave sweets
Difficulty losing weight despite dieting
In women, protein deficiency can also be associated with hormonal disorders and irregular menstrual cycles.
Does protein deficiency cause belly fat?
Dr. Chopra says that protein deficiency can contribute to increased belly fat. When protein levels are low, blood sugar is easily fluctuated, insulin levels increase frequently and the body tends to store fat, especially in the abdomen. In addition, a diet lacking in protein can increase stress hormone levels, a factor related to belly fat accumulation.
This is the reason why many people, whether eating little or skipping meals, still find increased belly fat.
How much protein does the body need per day?
Protein requirements depend on weight and activity level. According to the general recommendation:
People with sedentary activities: about 0.81 g protein/kg weight/day
People who are active or want to lose fat: about 11.2 g protein/kg/day
For example, a person weighing 60 kg needs about 4860 g of protein per day. Protein should be distributed evenly throughout meals rather than concentrated in a single meal.
Does a high-protein diet help lose weight?
A diet rich in protein can support weight loss if done properly. Protein helps maintain muscle mass, improve metabolism, create a feeling of fullness for a long time and control appetite. Thanks to that, maintaining a reasonable diet and controlling calories becomes easier.
Dr. Chopra said that during the weight loss consultation process, adjusting protein intake is often one of the first steps to sustainable fat loss.
Some protein sources to supplement
Experts recommend choosing the right source of protein for each person's diet, including:
Plant sources: soybeans, tofu, chickpeas, lentils, quinoa, nuts
Dairy sources: milk, yogurt, cheese, paneer
Animal sources: eggs, chicken, fish, red meat, shrimp
Combining diverse protein sources helps the body absorb better and maintain a balanced diet.
The information in the article is for reference only, not a replacement for medical diagnosis or treatment. You should talk directly to your doctor for accurate advice that is suitable for your health condition.
