10 things that can happen if you don't get enough protein
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Maintaining a healthy, balanced diet is not always the easiest goal to achieve.
Unless you're tracking what you eat, it's difficult to know if you're actually consuming the adequate amount of protein, carbohydrates, and vitamins.
When it comes to protein, everyone requires a different amount based on factors such as their body weight, muscle mass, physical activity, and age. Nonetheless, if you aren't eating enough protein, you can do some serious damage to your body.
Here are 10 negative health effects that you could deal with if your diet does not consist of enough protein.
1. You may feel less satisfied after meals.
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If you don't eat enough protein, you may notice that you feel unsatisfied after meals and you get hungrier throughout the day than your roommates or colleagues.
Consuming high levels of protein can increase the release of an appetite-regulating protein, therefore keeping you more full for longer, according to a study on mice published in the journal Cell Metabolism.
The study also found that the mice eating a high-protein diet put on less fat than mice consuming a low-protein diet.
It's worth noting that more research is needed in this area.
2. Your immune system weakens.
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Although you can't craft a diet that will guarantee you an illness-free life, eating an adequate amount of protein is a good way to start.
The Journal of Obesity & Weight Loss Therapy states that "functions of immune system decrease" in people with a protein deficiency.
Proteins make up cells and antibodies, which become your body's defense system against germs, bacteria, and illnesses. If you're not consuming enough protein, your antibodies won't be as effective.
3. You're at a greater risk of bone fracture.
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At some point during your life, you were probably taught that drinking milk was instrumental in keeping your bones strong. But eating protein is also said to play a role in the overall strength of your bones.
Individuals who do not eat enough protein may end up with weaker bones and a higher risk of bone fractures. In a study from the American Journal of Clinical Nutrition, researchers found that higher protein intake resulted in a lower risk of hip fractures for postmenopausal women.
See the rest of the story at Business Insider
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