Dangers of Protein

Deficiency
Their are two different kinds of protein
deficiency
1.Kwashiorkor
2.Maramus

1. Weight loss
If you aren’t getting enough protein, that
probably means you aren’t eating enough
calories, you’re following a bizarre or
unhealthy diet, or you have some digestive
imbalances.
2. Muscle weakness or muscle wasting
“Middle-aged men may experience sarcopenia, a
natural loss of muscle mass due to aging, and they
may lose even more muscle if they’re not getting
enough protein in their daily diets

3. Swelling
When your body is lacking protein, you can suffer a
condition called edema; in short, you balloon in your
extremeties because of fluid retention. “Protein plays
a part, internally, in keeping fluid from accumulating
in tissues, especially in your feet and ankles.
4. Low blood pressure and low heart rate
If your body fat percentage is too low or you’re
not getting enough protein, you can suffer
something called bradycardia, or slow heart rate.

5. Nutrient malabsorption
If you’re not eating enough protein sources,
like red meat, your body can have a hard time
getting and absorbing nutrients such as niacin,
iron, zinc, and calcium.
6. Liver problems
Protein deficiency and liver disease are often
lumped together, according to research from the
Annual Review of Nutrition Opens a New
Window. . Without protein, your liver struggles to
remove lipids and detox.

7. Anemia
If your body isn’t properly nourished by
protein, you’re prone to lack vitamin B-12 and
folate, which can spur anemia—a condition where
your body doesn’t produce enough red blood cells.
This can also cause low blood pressure and
fatigue.
8. Immunity
“Your overall immunity may suffer, which could
take the form of getting sick regularly or taking
longer to recover,” Mazur says. Your immune cells
are made from proteins, so you’re going to suffer a
domino effect if your diet isn’t balanced.

9. Muscle and joint pain

“Muscle weakness, pain, or being flabby where
you used to be muscular may be a sign your
muscles or joint fluid is breaking down to
supplement calories instead of using the protein
you eat to build muscles, tissues, and cells.
 A High
Protein Diet
• Keep a food diary: Start a food diary using an app or website that
provides protein values for thousands of foods and allows you to set your own
calorie and macronutrient goals.
• Calculate protein needs: To calculate your protein needs, multiply your
weight in pounds by 0.6–0.75 grams, or your weight in kilograms by 1.2–1.6
grams.
• Eat at least 25–30 grams of protein at meals: Research has
shown that consuming a minimum of 25 grams of protein at meals may
promote weight loss, muscle maintenance and better overall health (35).
• Include both animal and plant proteins in your diet: Eating
a combination of both types helps make your diet more nutritious overall.
• Choose high-quality protein sources: Focus on fresh meats, eggs,
dairy and other proteins, rather than processed meats like bacon and lunch
meats.
• Consume well-balanced meals: Balance high-protein foods with
vegetables, fruits and other plant foods at every meal.
Sample High-Protein Meal Plan
The sample below provides about 100 grams of
protein per day.

Breakfast: 3 eggs, 1 slice whole grain toast with

1 tablespoon almond butter and a pear.
Lunch: Fresh Avocado and Cottage Cheese
Salad and an orange.
Dinner: 6 ounces (170 g) steak, sweet potato
and grilled zucchini.