5 characters you may not receive enough protein according to a nutritionist

Have you ever thought about the signs of protein deficiency? Despite the fact that the true protein deficiency is rare, you can get the optimal amount for you, especially if you are on the way to lose weight. On average, myfitnesspal users in the United States with weight loss targets consume 24% of their calories of protein. Protein is a mandatory macronutrient that helps you keep your body work in your prime.

« Protein is important to everyone, not just for bodybuilders in the gym! » Says Melissa Jeger, Dieteic and Myfitnesspal Nutritional. « Your body uses protein for various internal functions that you probably don’t think about every day, but are important for your overall health and well -being. »

In fact, the protein touches almost every function in the body (1.,2). And while the protein may be all the fury, 88% of MyFitnesspal surveyed users say they have no idea how many proteins, fiber, carbohydrates, sugar and salt consume daily, Based on a study conducted by MyFitnesspalS

Let’s change that. Tie because I am about to take you deeply diving into what can happen if the protein is missing and shows you how to repair it.

Is protein deficiency common?

Here is the thing: it is rare for people in developed countries, such as the United States, to have a real protein deficiency.

“Medical conditions such as kwashiorkor and protein energy malnutrition (PEM) can occur in developing countries when people do not have enough to eat (3). This type of clinical protein deficiency is not for this type, « says Yeeger.

Here we are talking about what can happen to your body when you do not get the perfect amount of protein to feel and perform best. Let us now immerse ourselves in these signs.

Signs you can take advantage of more protein

You lose muscle mass

Research shows that when your body does not receive the protein it needs food, it will begin to break down your muscle protein to maintain your body’s functioning (2).

It may be difficult to get enough protein on a low -calorie diet. « If you cut too many calories, your body will outsmart you! » says Jeger. When you are in a calorie deficiency, your body uses stored energy sources, including fat and muscles, to meet its energy needs. This means that if your goal is to build a lean table, you may not see the results you hope.

You feel tired for no reason

Proteins make up hemoglobin, a component of red blood cells that carries oxygen throughout your body. This literally gives you the energy you need to live! If your body does not have enough protein to make hemoglobin, you may experience fatigue or, in severe cases, anemia (4).

You succeed every cold that walks around

Protein plays a big role in immune health. In fact, proteins make up many of the hormones, antibodies and enzymes involved in the fight against foreign invaders, such as viruses and bacteria that can make you sick (5). If you find yourself sick more often, it may be time to eat more protein.

You get a constant wish

There is a reason that protein is trending when it comes to weight loss: it keeps you more full for longer, preventing a senseless blur and desire. Studies suggest when people do not receive enough protein, they can choose less nutritional dense foods to satisfy their hunger (S)6). This can derail your goals. If you get more wishes, it’s time to register your food in the MyFitnesspal app so you can make a better meaning on your diet models.

Your cuts take away forever to cure

Proteins are the building blocks for many parts of your body, including your skin. Collagen is a protein in the skin that is crucial for wound healing (7). So, if you notice bruising, scraping or cutting it takes more time to cure, check how much protein you get.

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For the experts

Elizabeth Shaw, MS, RDN, CPT, is a nutrition expert, a four -time cookbook and a pioneer of early nutrition in the field of fertility. She is the president and owner of US -based dining and consulting company Shaw Simple Swaps.

Melissa Jaeger Rd, LDis the head of the meal for MyFitnesspal. Melissa received a bachelor of the Nutrition Arts (DPD) from St. Benedict College and completed her diet through the State University of Iowa. In May 2024, she was recognized as a registered young nutritionist of the year, awarded by the Minnesota Academy of Dining and Dietetics.

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Who may not eat enough protein?

A recent survey of members of MyFitnesspal found that 65% of the members surveyed were trying to eat more protein, but most don’t really know how much protein is in their food. Very excessive protein in their dishes, which means that they may not hit their daily protein goals.

There are several populations that are more at risk than others that they do not meet their protein needs. In my practice as a nutritionist, these people usually fall into one of these categories (10)::

• People over 51
• People on low -calorie diets
• Those with digestive conditions and/or eating disorders
• People living on low income
• People living in food deserts

Easy tips to increase protein consumption

Protein is found in many foods, PHEW! This means that it is quite easy to get these protein grams when you set it. With a few simple swaps, you can enhance your daily protein intake to help you achieve your goals.

Consider sprinkling these star plant foods with 5-Plus grams of protein to your dishes and snacks:

• 1 ounce almonds: 6 grams (11))
• 1 ounce pistachio: 6 grams (12))
• 1 ounce pumpkin seeds: 5 grams (13))
• 1 ounce hemp seeds: 9 grams (14))

How to find out when you eat enough protein

Feeling fabulous? To achieve your goals? Then you are probably on the right path to meet your protein needs. In fact, according to a user survey of MyFitnesspal, 69% of the surveyed users want to include more protein in their diets. But it never hurts to double. And myfitnesspal makes it easy for you.

Step 1: Add your food for a few days to find out how many grams of protein you usually get on meals a day.

Step 2: Enter your information in the MyFitnesspal protein calculator. Your protein needs are tailored to your age, gender and number of workouts that you go into regular. This tool will help measure if you need to get more protein. Or just use the MyFitnesspal app – it will give you a recommendation.

Frequently Asked Questions (Frequently Asked Questions)

Bottom line

Protein deficiency is rare in developed countries such as the United States, but this does not mean that you meet your unique protein needs. For example, if you do not see the progress you would like in your goals and find yourself constantly ill or worn, you may not eat enough of this powerful macro.

How myfitnesspal can help

If you strive to eat more protein without losing other nutritional needs, the easiest way is to start tracking your food.

When you set your own Myfitnesspal Account, you provide some information. Consider: age, gender, activity level and purpose. We use this information to give you a custom macro recommendation – that is, how many grams of protein, carbohydrates and fats you should strive to eat throughout the day.

As you register your dishes and snacks, you can see how close you get to the protein and make adjustments. Did we mention that there are also high protein plans in the app? Download nowS

Post 5 signs may not get enough protein, according to a nutritionist first appeared on the Myfitnesspal blog.

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