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Not Getting Enough Protein? Here’s How to Balance Your Diet
Your diet is like a scale—you need to eat just the right amount of each nutrient to keep your body in balance. Of course, this is easier said than done. Most people don’t have the time or motivation to closely monitor all the nutritional aspects of every food they eat. Even if you could, there isn’t a one-size-fits-all diet that works for everyone.
So how can you maintain a healthy diet without the pursuit of perfection weighing you down? One common tactic is focusing first and foremost on balanced macronutrient intake, as many people find it easier to monitor their carbohydrate, protein, and fat consumption than to count calories.
Of the three macronutrients, a lot of people struggle with protein intake in particular. Whether you don’t have time to prepare meat-centered meals, choose not to eat meat for ethical reasons, or struggle to get enough protein for any reason, it can take a severe toll on your body.
Why Protein Is So Important
Protein is an essential nutrient that does far more than build muscle. The more your body works, the more protein it uses, so replenishing it is critical to your overall health.
Protein is responsible for your body’s enzymes’ biochemical reactions, it transmits information through hormones, and it gives structure to various cells and tissues around the body.
While carbohydrates and fat are easier for the body to break down and use for energy, protein is needed to keep your body chemistry balanced and boost your immune system.
If you’re not getting enough protein, you’ll notice quickly. While low-fat and low-carbohydrate diets are common, low-protein diets are largely unheard of, except for treating certain medical conditions.
Signs of Protein Deficiency
Protein deficiency is when the body uses more protein than it consumes. If you’re worried about protein deficiency, here are some symptoms you should look out for:
- Diet Issues– Your body can tell when you’re not getting enough protein, and it’ll let you know you aren’t full. But if you don’t correct your diet to focus on protein, that can lead to eating empty calories without satisfying your body’s true needs.
- Skin, Hair, and Nail Issues– Protein deficiency can cause thin or brittle hair, hair loss, flaky skin, or cracks in the nails.
- Muscle– When the body doesn’t have sufficient protein, it starts absorbing it from where it’s readily available—the muscles.
- Bone Weakness– In more severe protein deficiency cases, the body will draw protein from reserves found in skeletal muscle tissue, leaving bones more susceptible to fractures.
- Slow Healing– The immune system relies on protein to speed up the healing process, and someone who doesn’t get enough protein may find that infections and illnesses linger.
How to Pack in More Protein
To add more protein to your diet, remember that protein doesn’t begin and end with meat. Eating more fish, eggs, dairy products, nuts, seeds, and legumes are all great ways to protein-pack your diet, and many of these options cost less than fresh cuts of meat.
To start your day off on the right foot, don’t forget about protein for breakfast. Having a protein-heavy breakfast will give you added energy and prime your body to burn calories effectively throughout the day. Think of eating protein in the morning as fueling up the tank before heading out on a long drive.
If you use protein powder to supplement your diet, make sure you rotate between supplements with different protein sources. Different proteins serve different purposes and perform different functions around the body. Depending on which powder you take and where it sources protein from, you may not be supplementing all of the essential amino acids.
The different protein powders on the market come from various sources, including whey, casein, egg protein, or vegan options like pea, hemp, or brown rice protein. If you follow a particular diet, you can find protein supplements made specifically to meet your diet’s restrictions. For example, you can try keto friendly collagen protein supplements or beef and egg-based paleo protein powder.
Tips for Vegans and Vegetarians
If you follow a vegan or vegetarian diet, you can still get plenty of protein from natural foods. One way to start adding more protein to your diet is by drinking non-dairy milk, such as soy or almond milk, at breakfast or other meals.
To make sure you’re getting a complete protein diet, keep an eye on amino acid intake. While many animal proteins contain all nine essential amino acids, plant-based foods that qualify as complete proteins are rarer. Some ideal choices to get all nine essential amino acids include quinoa, tofu, edamame, and grains, including buckwheat and amaranth.
Nutritional yeast is a tasty additive for vegans and vegetarians looking to boost their protein intake. It’s yeast specifically designed for consumption and has a rich nutty flavor. Look for fortified yeast to get the most nutrients and vitamins along with the protein content.
Best Practices for a Protein-packed Diet
Eating the daily recommended amount of protein for your body type doesn’t have to be a struggle. Between non-meat protein sources and protein supplements, it’s easy to get all the protein you need, even if you have limited time or food selection. With a little pre-planning and preparation, you can add a little more protein to your diet each day until you find the perfect balance of protein and the other essential macronutrients.
