7 Consequences of Inadequate Protein Intake for Your Body

Protein is found in a variety of foods, and some of the best sources are also the healthiest. Thus, protein is not only beneficial but essential for daily life. Without it, our bodies cannot function properly.

In modern times, it's uncommon for protein deficiencies to be severe enough to cause highly noticeable or dangerous effects. However, this doesn't mean there are no adverse effects associated with a moderate or mild protein deficiency. Here are seven consequences of not consuming enough protein:

1. INCREASED CALORIC INTAKE

A protein deficit often leads to compensating with other high-calorie foods. In cases of mild deficiency, there's a tendency to consume more calories for several reasons, as demonstrated below:

· THE BODY COMPENSATES FOR PROTEIN LOSS

When protein is lacking, the body seeks ways to compensate for the protein it depletes from muscle stores. It does this by increasing your appetite, encouraging you to eat more in the hope of ingesting protein, as indicated by research. Fighting this increased appetite can be challenging, as the perceived lack of food reduces positive thinking and focus.

· YOU MAY HAVE INCREASED SAVORY CRAVINGS

For some individuals, the body has specific cravings for certain types of food. Studies indicate that a deficiency in protein often leads to cravings for savory foods rather than a general sense of hunger. Regrettably, the most accessible options to satisfy these cravings tend to be junk food, pre-packaged meals, and high-calorie foods. These options, laden with empty calories, contain even less protein than healthier alternatives, failing to address the cravings effectively.

·         RISK OF UNWANTED WEIGHT GAIN

The overconsumption of food to compensate for a lack of protein can lead to what experts refer to as the protein leverage hypothesis. This hypothesis suggests that humans naturally prioritize protein intake and will continue eating until their protein needs are fulfilled. Ideally, meeting protein requirements would diminish the appetite for other foods, leading to reduced overall consumption. However, insufficient protein intake can result in continuous eating as the body seeks out the needed protein, potentially leading to significant weight gain.

·         PROTEIN'S SATIETY EFFECT

Protein is more satiating than fats and carbohydrates, playing a significant role in weight management programs. A deficiency in protein can result in a reduced sense of fullness from consumed calories, prompting additional eating.

2.   LOSS OF MUSCLE MASS

Muscles serve as the primary protein reserves in the human body. Insufficient protein intake may cause the body to deplete these reserves to meet its nutritional needs.

Protein is essential for maintaining various bodily functions and vital tissues. In cases of inadequate protein intake, skeletal muscles may surrender their protein reserves to sustain these functions, a condition known as muscle wasting.

Even a moderate deficiency in protein intake can lead to muscle wasting. Research has repeatedly shown that the less protein consumed, the faster muscle loss occurs. Increasing protein intake is also thought to slow down age-related muscle loss.

3. HIGHER FAT ACCUMULATION IN LIVER

Over time, liver cells may accumulate fat, leading to a condition known as fatty liver disease, which can cause liver damage, inflammation, and failure. This condition is most prevalent among those who consume excessive alcohol or are medically obese.

Interestingly, there is some connection between this disease and protein deficiency. It is believed that protein deficiency may impair the synthesis of lipoproteins, which are responsible for fat transport in the body, leading to fat accumulation in the liver.

Research continues to delve into these connections, but current studies suggest that protein deficiency may indeed be a risk factor for fatty liver disease.

4. HIGHER FRACTURE RISK

Protein is often overlooked in its relation to bone health, yet bones are vulnerable even to moderate protein deficiencies. Here are some studies that elucidate and substantiate this concept:

"Low protein intake: the impact on calcium and bone homeostasis in humans," published in The Journal of Nutrition (2003), discusses the fundamental aspects and connections between protein deficiency and bone fragility, particularly as it relates to increased fracture risk. The paper suggests that these associations are thoroughly researched and recognized.

"Protein supplements increase serum insulin-like growth factor-I levels and attenuate proximal femur bone loss in patients with recent hip fracture. A randomized, double-blind, placebo-controlled trial," published in Annals of Internal Medicine (1998), reveals that supplementing with 20 grams of protein daily for six months can lessen bone loss by a notable 2.3%.

"Prospective study of dietary protein intake and risk of hip fracture in postmenopausal women," published in The American Journal of Clinical Nutrition (1999), indicates that higher protein consumption in postmenopausal women can lower the risk of hip fractures. The greatest healthy protein intake was linked to a 69% reduced risk, with animal proteins being particularly beneficial.

5.   WORSENED INFECTION SEVERITY

A deficiency in protein can adversely affect the immune system. Not consuming enough protein puts you at a higher risk of contracting viruses and experiencing severe complications from any kind of infection. Consider these studies on the subject:

“Protein-energy malnutrition decreases immunity and increases susceptibility to influenza infection in mice,” from The Journal of Infectious Diseases (2013), found that mice on a 2% protein diet were more susceptible to severe influenza infections than those on an 18% protein diet.

“Amino acids and immune function,” from the British Journal of Nutrition (2007), highlighted a correlation between amino acid deficiency and aggravated infection symptoms, suggesting that increased protein intake is beneficial for immune health.

“Elderly women accommodate a low-protein diet with losses of body cell mass, muscle function, and immune response,” from The American Journal of Clinical Nutrition (1995), observed that older women on a low-protein diet experienced significant declines in immune response after nine weeks.

6.   HAIR, NAIL, AND SKIN ISSUES

A minor to moderate protein deficiency is unlikely to affect the appearance of your nails, skin, or hair. However, severe deficiency may lead to noticeable changes due to unmet nutritional needs. Proteins are fundamental components of various body parts, including nails, hair, and skin.

Studies have demonstrated the connection between protein deficiency and alterations in the appearance of these protein-rich body parts:

- "Nutritional factors and hair loss," published in Clinical and Experimental Dermatology (2002), discusses the direct relationship between nutrition and premature hair loss, suggesting protein-energy malnutrition as one of the causes.

- "Skin, hair, and nail in protein malnutrition," published in World Review of Nutrition and Dietetics (1961), indicates that even early research recognized the impact of malnutrition on hair, nails, and skin. Diets low in protein were consistently linked to hair discoloration, thinning, or loss, and to increased brittleness of nails.

“Skin in protein-energy malnutrition” published in Archives of Dermatological Research (1987). This study focused on children living with severe protein deficiency in countries with less positive economic standings. It revealed that skin in children with that deficiency could split, become flaky, develop depigmentation, and experience redness.

7.   EDEMA

Edema is a condition characterized by puffy and swollen skin. While it's often mostly harmless, it can sometimes indicate a serious issue or even be dangerous in itself. Many scientists believe that it results from low blood albumin levels in humans.

Serum albumin, also known as blood albumin, is incredibly abundant in blood plasma. It is the most common protein in the liquid part of the blood and serves multiple functions. One of its key roles is maintaining oncotic pressure.

Oncotic pressure is a type of force that draws fluid into the blood's circulatory system, preventing fluid buildup in body compartments, such as tissues. Understanding how a deficiency leads to edema can be complex, so let's simplify it:

1. Insufficient intake causes a decrease in serum albumin levels.
2. Due to its reduced levels, serum albumin cannot maintain balanced oncotic pressure.
3. The weakened oncotic pressure fails to draw fluids into the bloodstream, resulting in swelling in those areas.

Protein deficiency is uncommon but should be taken seriously as it can lead to various symptoms with potential long-term consequences.

Concerned about your protein intake? Stay positive! Significant deficiency in this nutrient is rare. Ensure you consume between 0.36 and 0.45 grams of protein per pound of body weight daily, as recommended. If worries persist, consult a doctor or nutritionist for guidance.

Source: www.powerofpositivity.com