A TV doctor has warned people may be at risk of seeing unwanted illnesses if they are not taking in enough of a key nutrient. Our bodies rely on many vital nutrients to keep them working at their best.
Without certain vitamins, minerals and amino acids we can become deficient, potentially leading to unwanted side effects such as illness. This can become even more of a risk if you are on a diet and reducing your calorie intake.
On his website, Dr Michael Mosley – health expert and creator of the Fast 800 programme, warned of a certain nutrient deficiency that could cause serious issues.
According to Dr Mosley, protein is vital for maintaining bone health, revving up metabolism and reducing your risk of chronic health conditions like osteoporosis and heart disease.
As reported by Bristol Live, you should aim to consume 60g of protein daily, even if you’re limiting your calorie intake to 800 per day. Dr Mosley’s Fast 800 website revealed five signs you could be deficient in protein.
These include:
- Regular feelings of hunger
- Tiredness and mood swings
- Weak hair, skin and nails
- Loss of muscle mass
- Increased sugar cravings.
Regular feelings of hunger
Protein helps to curb hunger, helping to keep you satisfied between meals.
Studies have shown that it reduces levels of the hunger hormone ghrelin, and that a lack of dietary protein can increase hunger and the urge to eat in an effort to restore protein levels.
In the long run this could lead to overeating and weight gain.
Tiredness and mood swings
A lack of protein can reduce energy intake while increasing energy expenditure, leading to feelings of tiredness, according to research.
On top of this, amino acids, which are the building blocks of protein, help to regulate the production of the neurotransmitters dopamine and serotonin, which in turn help to regulate and improve mood.
Weak hair, skin and nails
Hair, skin and nails are made up of the proteins collagen, keratin and elastin.
Therefore, if you’re not getting enough protein in your diet, you could see your skin, nails and hair suffer.
Loss of muscle mass
If the body is not receiving enough dietary protein, it can begin taking it from muscles to help preserve more vital tissue, leading to muscle wastage.
A study found that it takes just one week of inadequate protein to negatively impact skeletal muscles.
Increased sugar cravings
Protein works to slow the release of sugar into the bloodstream, so when we don’t eat enough our blood sugar will begin rising and falling at abnormal rates.
This can lead to your body craving quick energy from sugar to try and stabilise your levels again.
To boost your protein intake you can eat more of the following foods:
- Poultry
- Fish
- Dairy
- Eggs
- Soya
- Nuts and seeds.
Protein supplements can also be consumed in the form of shakes, powders and bars.
According to the British Heart Foundation, most adults need around 0.75g of protein per kilo of body weight per day.
That’s about two portions of meat, fish, nuts or tofu per day. As a guide, a protein portion should fit into the palm of your hand.
