Protein helps you feel full longer by slowing digestion and stabilizing blood sugar
✅ If you snack constantly after meals, check if your plate had enough protein
2. You’re Losing Muscle Mass
Without enough protein, your body breaks down muscle for energy
✅ Notice your arms look thinner? Struggle with stairs or lifting? Could be sarcopenia (age-related muscle loss)
3. Your Hair Is Thinning or Brittle
Hair is made of keratin — a protein
✅ Poor hair texture, slow growth, or increased shedding may signal low intake
4. Nails Are Weak or Peeling
Nail strength depends on protein building blocks like collagen and keratin
✅ Frequent breakage? Reconsider your protein sources
5. You Feel Tired All the Time
Protein supports red blood cell production and hormone balance
✅ Fatigue + poor diet = possible nutrient gap
6. Slow Wound Healing
Cuts, scrapes, or bruises take longer to heal when protein is low
🩹 Collagen and tissue repair depend on amino acids
7. Frequent Illnesses
Antibodies are made of protein
✅ Recurring colds? Your immune system may need better fuel
8. Swelling in Hands or Feet (Edema)
Severe deficiency can cause fluid buildup due to low albumin (a blood protein)
⚠️ This is rare in healthy adults — but seen in malnutrition or chronic illness
9. Cravings for Snacks or Sweets
When your body lacks protein, it may crave quick energy (sugar) instead
✅ Try adding protein to breakfast — many morning cravings vanish
10. Skin Problems or Dryness
Skin renewal relies on collagen and elastin — both protein-based
✅ Flaky, slow-healing, or thinning skin may reflect dietary gaps
✅ Who’s at Higher Risk of Low Protein Intake?
✅
Older adults
Age reduces appetite and protein absorption
✅
Plant-based eaters
Plant proteins are less concentrated; need careful planning
✅
People on restrictive diets
Very low-calorie or fad diets often cut protein
✅
Those recovering from illness/surgery
Healing increases protein needs
✅
Chronic alcohol users
Alcohol interferes with protein metabolism
🩺 Talk to a doctor or dietitian if you have concerns.
🍽️ How to Boost Your Protein Safely & Smartly
You don’t need protein powder to thrive.
Just consistent, whole-food choices.
