What Happens When you don’t take Enough Protein?


 Protein is crucial for a healthy body and lifestyle. Maintaining a balanced and healthy lifestyle is not the easiest goal to achieve always. Unless you have a proper track of what you are eating, it is hard to know whether you are consuming an adequate amount of protein, carbs or essential vitamins. You can cover protein deficiency in your body with the use of good quality protein powder.

When it comes to consuming proteins, everyone needs a different amount depending on their body mass, muscle weight, age, and physical activity. Protein plays a vital role in overall body tissues and cells; and if the body does not get the required protein, this can harm body functions. You can easily get protein from a vegan diet or animal-based diet, the choice is yours.

How much Protein do you need?

It depends on age, gender, body weight and lots of other factors. But it is highly recommended that once should get at least 10% of their daily calories from protein. This can be consumed from a different variety of sources all through the day. You can add low-fat Greek yogurt to your breakfast around 20 grams each day, go for a skinless chicken piece not more than 2 grams in lunch. And 15 grams of beans in your dinner, this way your body can break down the protein and use it in a variety of ways. 

Protein Deficiency

Protein Deficiency is also termed as protein-energy malnutrition (PEM). This happens due to protein malnutrition known as kwashiorkor. And if significant protein deficiency coupled with a caloric deficit, this directly refers to Marasmus Kwashiorkor which is the most extreme form of protein malnutrition. However, if you are not taking enough protein, you are responsible for any serious damage to your health.

Here is what happens when you do not take enough protein. Some of the negative consequences you might face if your protein intake is insufficient.

Slower Metabolism

Though no one can craft a diet that can guarantee us an illness-free life. But eating a proper amount of protein can be a good start towards a healthier life. People who are facing protein deficiency suffer poor immune system. You may lose muscle if you have a low protein in your diet that results in slowing down your Resting Energy Expenditure (REE). As we all know protein is the source of making cells and antibodies; and these are the defense system against diseases and bacteria. Your antibodies would not be working effectively if you do not consume enough amount of protein. According to the National Academy of Medicine, the daily required amount of protein is 0.8-1.1 grams per kg of body mass. And this recommended allowance is without pondering any physical activity and calorie intake.

Food Craving Increase

Snack craving between meals is considered normal, if the craving is constant it means your meals are not fulfilling the requirement. You might not be consuming the required amount of protein. Proteins are supposed to regulate your blood sugar; hence protein helps slow down the carb absorption which slows down your blood sugar level.

Eating enough protein lets you feel fuller for a longer time, and you can keep mood swings far away. After eating a high level of protein you can increase the release of appetite-regulating protein which keep you feeling full all through the day.

The study found that mice consume a rich protein diet put on less fat as compared to mice who consumed a low protein diet.

Diminishing Focus

According to weight loss management experts, you can lose your focus and concentration when you spare protein from your diet. Our mind needs hormones and enzymes to function properly and proteins are the potential sources in making up these enzymes. Sufficient protein consumption guarantee that Amino acid and Tyrosine are responsible for promoting Neurotransmitters, which keep us active and focused.

Risk of Bone Fracture

It is understood, lack of protein can weaken your bones besides your age. You are probably taught at some point in your life that drinking milk is helpful to keep your bones healthier and stronger. Also eating protein plays a vital role in strengthening your bones. People who do not eat sufficient protein, they end up with weaker bones. Studies found that a high intake of protein results in a lower risk of bone fracture, particularly for postmenopausal women.

Swelling in Body

Another sign of protein deficiency is fluid retention due to albumin which is responsible for maintaining fluid balance. Protein deficiency can lead you to a build-up of fluid. You can develop a condition named as Edema if you are eating a low-level protein diet. This Edema can be a possible reason for swelling in your feet and legs due to the buildup of fluid. Though fluid retention happens in severs and rare cases; when a large number of calories are consumed in the absence or deficiency of proteins.

Protein is playing its role in keeping salt and water inside our blood vessels that ensure fluid could not go to the tissues. Low levels of blood proteins can no longer be maintaining the fluid balance, and finally results in Edema.

Hair Loss

You can buy all the expensive fancy hair products and try it from all over the world but if your diet is not good it’s crap. You can do some serious damage to your succulent hair if your diet is lacking enough amount of protein.

This is obvious that our hair is made up of protein named keratin, which is present in the hair follicles. If your body is suffering from protein deficiency, it will automatically converse the available protein. And allocate the keratin amount somewhere else, so be very careful if your hair is thinning, getting dry or shedding. 

Brittle Nails

Just like hair, the nails are largely made up of a protein called keratin. You can see ridges if your body is lacking protein, this leads your nails to become brittle. Dermatologists suggest eating plenty of protein if you are aiming for healthy and strong nails. As nails are made up of protein so you have to add more protein to your diet.

High Blood Pressure

Millions of people are struggling with high blood pressure problems, known as hypertension. People who do not take enough protein, they are at high risk of developing hypertension. A study conducted by the American Journal got results, that adults who consume a fair diet rich in proteins have lower blood pressure.

If this hypertension left untreated for a longer period, it can lead to heart disease or stroke. Start easting a moderate amount of eggs, dairy, meat, and plants after consulting your physician.


We are living in that time when the consumption of protein is associated with weight loss, bodybuilding and muscle buildup is highly marketed. You can fulfill your protein requirement by eating meat, fish, and vegetables. Some athletes believe it is always better to go for more. So they consuming further supplements by taking protein shakes and consuming nutrient-filled bars. If your body lacks a sufficient amount of protein, it will find sources of protein from a different place. Our body is smart enough it takes alternate sources to survive, but till how long. This is supposed to keep into consideration seriously. It may take amino acids from your muscles, and this can break them down which is not a good sign for your entire body.

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