Optimal protein intake is essential for a healthy menu, which promotes maintaining an ideal weight, healing and reducing stress. Find out the consequences of too little protein.
Your body reacts immediately when you do not provide enough energy sources. If you do not take into account how much protein you consume or rely heavily on vegetables, you may have to lose even during the cutting process. An accelerated metabolism and the reshaping of the figure largely depend on the way the daily menu is structured. It is important not only to drastically reduce total calories, but also to eat foods that promote the performance of all body functions and protection against microbes and viruses.
Here is what will happen if the chosen diet does not include enough protein:
1. Food cravings intensify
It's normal to crave something good from time to time, but if you constantly feel the need to nibble on something between meals, it means that the chosen dishes can't control your appetite because they don't have enough protein.
"Proteins balance blood sugar because they reduce the rate of carbohydrate absorption. If you consume enough protein, you will forget about hunger for at least a few hours and it will not change your mood ".Studies have shown that people who choose a high-protein breakfast do not feel the need to eat sweets very often during the day.
2. Metabolism becomes slower
A low protein diet will help reduce muscle mass and the consequence will be a slowdown in metabolism. "The rate at which calories are burned will decrease because it is directly related to the proportion of muscle mass."
3. Decreases concentration
The ability to focus on difficult issues and find the best solution to the problems you face on a daily basis will decrease dramatically if you are not careful how much protein you consume. "Proteins are the basis for the functioning of hormones and enzymes that keep cognitive functions intact. Adequate protein intake provides the link between the amino acid tyrosine and the neurotransmitters that give us energy and the ability to concentrate, ”explains Dr. Lisa Peter, cardiologist and nutrition expert.
4. Wounds and fractures heal more slowly
Proteins support the body's healing and recovery process, along with micronutrients, antioxidants and other vitamins. "Proteins are essential for oxygenating the blood and good circulation, which promotes faster healing.
This is also the reason why people on a low protein diet need more time to heal after an injury. Studies have also shown that there is a direct link between a low-protein menu and low bone density, ”says Dr. Ali Webster, a nutritionist.
5. Anemia may occur
Anemia occurs when the blood does not contain enough red blood cells to carry oxygen in the body. Excessive consumption of protein and iron sources is a common cause of anemia.
"Even people who eat enough protein can have anemia if they do not choose the right sources. Vegans and vegetarians have the highest risk of anemia because vitamin B12 is found only in products of animal origin. It is advisable to take supplements or to consume fortified foods in these situations ", recommends Dr. Peter.
6. The nails become brittle
When it does not receive enough protein the body will reserve these nutrients only for certain vital functions. "If you do not consume enough calories and protein, the body will survive by redirecting them. This means that your nails will become soft and brittle, your hair will start to fall out and the strands will break very easily "