Protein is one of the most essential nutrients your body needs to thrive. It plays a key role in building muscle, repairing tissues, supporting immune function, and even helping with weight loss. But despite its importance, many people don’t get enough protein in their daily diet. So, how do you know if you’re low in protein? Below are five signs to look out for and tips to help you meet your daily needs.
You’re Always Hungry—Even After Eating
One of the most telling signs you’re not eating enough protein is constantly feeling hungry. Protein helps you feel fuller for longer by regulating your appetite hormones. If your meals are primarily carbs and low in protein, you will likely feel unsatisfied shortly after eating.
Tip: Prioritize Protein at Every Meal
Aim to include a high-protein food source in every meal and snack. Eggs, Greek yogurt, cottage cheese, lean meats, tofu, and legumes are great options. Start your day with scrambled eggs or a smoothie with protein powder (like ours) to curb mid-morning cravings.
You’re Losing Muscle Mass or Feeling Weak
Protein is crucial for maintaining and building lean muscle. If you’re cutting calories to lose weight but not getting enough protein, your body may start breaking down muscle for fuel—which can lead to muscle loss, weakness, or fatigue.
Tip: Track Your Protein Intake
Use a food tracker to monitor how much protein you eat and adjust your meals accordingly.
You’re Getting Sick Often or Healing Slowly
Protein provides the building blocks to repair tissue and cells, so if you notice that your cuts and bruises take longer to heal, it may help to increase your consumption of protein. Protein is also important to maintain the integrity of the immune system, as it makes the antibodies that are important to fight infection. Protein also can help reduce inflammation in the body which is important for recovery and healing.
Tip: Add Protein-Rich Snacks
Incorporate snacks like jerky, hard-boiled eggs, edamame, or protein bars to give your body a consistent source of fuel throughout the day. This can help support tissue repair and immune health—especially if you’re recovering from an illness or injury. Proteins that can be especially beneficial at lowering inflammation include animal proteins from grass-fed sources and fish.
You’re Seeing Hair Thinning or Brittle Nails
Hair and nails are made of a protein called keratin. When your body is low on protein, it prioritizes vital organs over beauty-related functions like hair and nail growth. This can result in thinning hair, brittle nails, or even hair loss over time.
Tip: Don’t Skip Protein on Busy Days
Keep protein shakes or shelf-stable options like tuna packets, protein powder, or collagen supplements on hand to maintain protein intake no matter how busy life gets.
You’re Noticing Swelling in Your Legs or Feet
Low protein levels can lead to a condition called edema—or fluid buildup in the body—which often shows up as swelling in the lower legs, ankles, or feet. Protein helps maintain fluid balance, and when levels drop too low, water can accumulate in tissues.
Tip: Distribute Protein Throughout the Day
Rather than eating all your protein at dinner, aim to spread it evenly across your meals. This helps your body absorb and utilize the nutrients more efficiently. For example, have eggs or protein oats for breakfast, grilled chicken salad at lunch, and salmon with roasted vegetables at dinner.
Final Thoughts
Protein plays a major role throughout your body—from your muscles and metabolism to your immune function and overall well-being. If you’re experiencing fatigue, muscle loss, frequent illness, or hair and nail changes, it might be time to evaluate your protein intake. Whether you’re trying to lose weight, build strength, or feel your best, ensuring you get enough protein daily is key.
Looking to add more protein to your diet as you lose weight? Book an appointment today, and we’ll create a personalized plan to help you reach your goals.
*The symptoms discussed above could be related to other health problems. This article is not intended to take the place of a thorough evaluation from your personal physician.
