5 Signs You’re Not Eating Enough Protein (and What to Do About It)
Get more protein.
It’s a phrase we hear a lot, but not always one we’re super good at following through on, even when we’re trying to eat healthy.
Because the reality is that the Standard American Diet most of us are used to eating is shockingly low in protein, and often even the foods we THINK are high in protein actually aren’t.
And that means that there’s a very good chance most of us are walking around with a protein deficiency without even realizing it.
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So how much protein do you actually need?
And how do you know you’re getting enough?
That’s exactly what we’re diving into in today’s episode—why protein is such an essential piece of a healthy diet, the signs that you’re not getting enough protein, and what you can do about it.
Today we’re going to be talking about protein, and specifically about how to know if you’re not getting enough, and what to do about it. But before we dive in, there are a few things I want to mention really quickly.
But first, if you want to know more about how our program actually works, and whether or not it might be a good fit for you, then I’ve put together a really great on-demand training video that you can watch called “Happy, Healthy & Free” It’s really good, and it’s totally free, and you can watch it by going HERE.
So definitely go do that if you haven’t already.
Okay, so with all of that out of the way, let’s go ahead and dive into today’s topic, which is all about PROTEIN, and specifically the signs that you might not be getting enough, and what to do about it.
Because here’s the thing—protein is a pretty big deal. In fact, it’s one of the three main macronutrients that our bodies need in order to function properly, along with carbohydrates and fat.
And yet, for a lot of us, it’s also the one that we tend to neglect the most, especially if you’ve spent any amount of time following a low-fat diet, or a plant-based diet, or really just the standard American diet.
Because the reality is that most of us just don’t get enough protein. And that’s a problem, because protein is essential for so many of the basic functions of our bodies. It’s what our muscles and organs are made of. It’s what helps us to feel full and satisfied after a meal. It’s what gives us energy. It’s what helps to regulate our hormones. And it’s what helps us to build and maintain healthy bones and skin and hair.
Why Protein is So Essential
So before we dig into how you know if you’re not getting enough, let’s talk for a minute about exactly why protein is so vitally essential.
So, like I said a minute ago, protein is considered a macronutrient. And macronutrients are more or less the big guys that give our bodies energy to function properly. And again there are three main macronutrients: carbohydrates, proteins, and fats.
Carbohydrates are basically a form of cheap fuel for our body. They provide quick energy, like the gas that powers a car. Foods like bread, pasta, potatoes, and rice are rich in carbohydrates.
Proteins, on the other hand, are the builders of our body. They help us grow and repair our muscles, skin, and organs. You’ll mostly find proteins in foods like meat, fish, eggs, and dairy.
And finally Fats are like the reserves of energy in our body, or what I like to call the PREMIUM fuel. They keep us feeling full and satisfied. They also help our bodies absorb certain vitamins. Sources of healthy fats include avocados, nuts, seeds, and olive oil.
Conventional health advice has always contended that we need a balance of ALL THREE macronutrients for our body to function properly–carbohydrates for energy, protein for growth and repair, and fats for energy reserves.
But the reality is that we don’t actually need carbohydrates, because if we eliminate carbohydrates, our body will automatically switch to burning fat for fuel, a process that is known as ketosis.
But in order to REALLY understand why proteins are so essential, it’s helpful to understand a little bit more about the way our bodies process these macronutrients and the food that we eat.
Oxidative Priority
First, there’s something called oxidative priority that comes into play.
Oxidative priority is like a ranking system for our body to decide which types of food or nutrients it will use first for energy. It’s kind of like setting priorities for our body, just like we prioritize our tasks in daily life.
And the list basically goes like this:
- Alcohol: This is at the top of the list because alcohol can be harmful to our body. So, when we consume alcohol, our body wants to get rid of it as quickly as possible.
- Carbohydrates: Next on the list are carbs, which are found in foods like bread, rice, pasta, and fruits. Carbs are the body’s favorite source of energy because they are easy to break down and provide quick fuel.
- Protein: Protein is important for building and repairing our muscles, but it’s not the body’s first choice for energy. It’s more like a backup plan. The body prefers to use protein for muscle repair and growth rather than burning it for energy.
- Fats: Finally, we have fats, which include things like butter, oil, and fatty foods. Fats are the last on the list because they take longer to break down and provide energy.
So why does this matter?
Well, oxidative priority matters because it helps our body make smart decisions about which foods to use first for energy. By following this priority list, our body can efficiently use the right types of fuel to keep us strong and healthy.
Understanding oxidative priority helps us make better choices to optimize fat burning and energy levels.
It also explains why as long as you are fueling your body with alcohol and carbs, your body won’t be using protein and fat.
This is also why in phase one of our TAS program, we advocate for a HIGH PERCENTAGE of fat intake–where your macro ratio is as high is 80% fat, with very few carbohydrates. Because it’s training your body to make that shift into fat burning mode.
But it’s also why in phase 2, we want to shift into more protein and a little less fat.
But oxidative priority is just the first piece you need to understand.
The Thermic Effect of Food
The second piece is something called the thermic effect of food, which refers to the energy our bodies use to digest, absorb, and process the food we eat.
Imagine your body as a machine that needs fuel to work properly. When you eat food, your body has to do some work to break it down into smaller pieces and use it for energy. This work requires energy too, just like when you use energy to chop firewood or ride a bike uphill.
And different macronutrients have varying thermic effects.
Proteins are the foods with the highest thermic effect, which means that approximately 20-35% of the calories from protein are burned during digestion and metabolism.
This also means that consuming protein-rich foods can slightly increase your metabolic rate.
Carbohydrates have a low to moderate thermic effect, depending on how refined the carbohydrate is. The MORE FIBER the carbohydrate contains, the higher thermic effect will be, because it takes more energy for your body to process the fiber.
Highly refined carbohydrates and sugars have virtually ZERO thermic effect.
And then finally fats have the lowest thermic effect, because it’s basically stored energy for your body.
So why does THIS matter?
Well, the thermic effect of food is important because it affects how much energy you burn while eating and digesting your food.
That means that eating food with a higher thermic effect can actually help you burn more fat, which is also one of the big reasons why getting a whole lot MORE protein in phase 2–the ignite phase–of our program is SO critically important.
The big takeaway: protein matters
And that’s essentially the big takeaway here—the critical importance of GETTING ENOUGH NUTRIENT DENSE PROTEIN in your diet, especially if you’re trying to lose weight and get healthy and reverse insulin resistance and balance your hormones and heal your body from the inside out.
Because protein will not only provide SO many essential micronutrients, it is also being converted into a higher form energy–one that actually builds muscle–and is also forcing your body to burn fat and work harder.
On the flip side, when we’re not getting enough protein, it can have a pretty big impact on our overall health and well-being. And yet, a lot of the time, we don’t even realize that protein is the issue. We just know that something doesn’t feel right, or that we’re not seeing the results that we want, and we’re not really sure why.
5 Signs That You Need More Protein
And that’s why I think it’s so important to talk about this, and to really understand the signs that you might not be getting enough protein, so that you can start to make some changes and see some real improvements in your health and in the way that you feel.
So with that in mind, let’s go ahead and take a look at some of the most common signs that you might not be getting enough protein in your diet.
Sign #1: You’re Always Hungry
The first and most obvious sign that you’re not getting enough protein in your diet is that you’re always hungry. And I don’t just mean that you get hungry every once in a while, or that you have an occasional craving for a snack. I mean that you feel like you’re hungry ALL THE TIME, even right after you’ve just eaten a big meal.
And that’s because protein is the most filling and satisfying of all the macronutrients. It’s what helps to regulate our appetite and keep us feeling full and satisfied for longer periods of time. So when we’re not getting enough protein, we’re much more likely to experience those constant feelings of hunger and never really feeling satisfied.
And this is a big deal, because when we’re constantly hungry, it’s a lot harder to stick to a healthy eating plan, and a lot more likely that we’ll end up overeating or giving in to our cravings for all the wrong foods. So if you find that you’re always hungry, or that you have a hard time sticking to your diet because you just can’t seem to get full, then that’s a pretty good indication that you might need to up your protein intake.
Sign #2: You’re Losing Muscle Mass
The second sign that you’re not getting enough protein is that you’re losing muscle mass, or that you’re having a hard time building and maintaining muscle, even if you’re working out on a regular basis. And this is a big one, especially for women over 40, because as we get older, it becomes a lot harder to build and maintain muscle mass, and a lot easier to lose it.
And that’s why it’s so important to make sure that you’re getting an adequate amount of protein in your diet, because protein is what our muscles are made of. It’s what helps us to repair and rebuild our muscle tissue after a workout. And it’s what helps us to maintain our strength and energy levels.
So if you’re finding that you’re losing muscle mass, or that you’re having a hard time building and maintaining muscle, even if you’re working out on a regular basis, then that’s a pretty good indication that you might need to up your protein intake.
Sign #3: You’re Feeling Tired and Lethargic
The third sign that you’re not getting enough protein is that you’re feeling tired and lethargic all the time, or that you’re having a hard time getting through the day without needing a nap. And this is a big one, because protein is what gives us energy. It’s what helps to fuel our bodies and keep us going. So when we’re not getting enough protein, we’re much more likely to experience those feelings of fatigue and lethargy.
And this is especially true if you’ve been following a low-carb or keto diet, because when you cut out a lot of the carbohydrates from your diet, your body needs to find another source of energy, and that source is usually protein. So if you’re not getting enough protein, then you’re going to have a lot less energy to get you through the day.
And this is a big deal, because when we’re feeling tired and lethargic, it’s a lot harder to be productive, and a lot more likely that we’ll end up skipping our workouts or just not doing the things that we need to do to take care of ourselves. So if you find that you’re feeling tired and lethargic all the time, then that’s a pretty good indication that you might need to up your protein intake.
Sign #4: You’re Not Seeing the Results You Want
The fourth sign that you’re not getting enough protein is that you’re not seeing the results that you want, whether that’s weight loss, or improved muscle tone, or just an overall improvement in your health and well-being. And this is a big one, because when we’re not getting enough protein, it can have a pretty big impact on our ability to lose weight and get in shape.
And that’s because protein is what helps to regulate our metabolism and keep it running smoothly. It’s what helps us to burn fat and build muscle. And it’s what helps us to feel full and satisfied, so that we’re not overeating or giving in to our cravings for all the wrong foods.
So if you’re not seeing the results that you want, whether that’s weight loss, or improved muscle tone, or just an overall improvement in your health and well-being, then that’s a pretty good indication that you might need to up your protein intake.
Sign #5: Your Hair, Skin and Nails are Suffering
And then the fifth and final sign that you’re not getting enough protein is that your hair, skin and nails are suffering. And this is a big one, because protein is what helps to build and maintain healthy hair, skin and nails. It’s what gives our hair that shine and our skin that healthy glow. And it’s what helps to keep our nails strong and prevent them from breaking.
So if you’re finding that your hair is looking dull and lifeless, or that your skin is breaking out, or that your nails are weak and brittle, then that’s a pretty good indication that you might need to up your protein intake.
And this is especially true if you’ve been following a low-fat or plant-based diet, because a lot of the time, those types of diets don’t provide an adequate amount of protein, and they can also be lacking in a lot of the other essential nutrients that our bodies need in order to function properly.
So if you’re experiencing any of these symptoms, or even just a combination of a few of them, then that’s a pretty good indication that you might need to up your protein intake. But the question is, how do you do that in a way that’s healthy and sustainable, and that will actually help you to see some real improvements in your health and well-being?
How to Increase Your Protein Intake
Well, the good news is that it’s really not that hard to increase your protein intake, you just have to be more intentional about it.
The reality is that we’re so accustomed to eating a carbohydrate dominated diet that we often assume we’re getting more protein than we really are.
And not only that, a lot of times we think certain foods are high in protein when they’re actually not.
For instance, an egg only has 6 grams of protein, which isn’t terrible, but also isn’t all that much.
Peanut butter, while delicious and a great source of healthy fat, only has about 8 grams of protein per serving.
Cheese, while also delicious, only has about 7 grams of protein per serving.
That means if you’re having a breakfast of a 2 egg omelet with cheese, thinking that you’re eating a high protein breakfast, you’re actually not. And while it’s definitely not the worst thing you can eat, it’s also only giving you 19 grams of protein for that meal, when you actually wanting to be shooting for 30-35 grams of protein per meal.
So what’s the EASIEST way to increase your protein intake?
Well, this is probably going to upset the vegetarians, but it’s to make sure you’re eating MEAT at every single meal.
Meat is by far the best source of nutrient-dense protein on the planet. A six ounce chicken breast or a six ounce steak or a cup of cooked ground beef all contain around 45 grams of protein.
And not only that, meat is also one of the most satiating foods you can eat. Which means if you’re eating a meal with plenty of protein in it, you’re going to stay full for much longer than if you were eating mostly carbohydrates or even just fat.
Seafood is also a great source of protein, especially fish that is high in Omega-3 fatty acids like salmon or tuna. A six ounce piece of salmon contains around 34 grams of protein, while a can of tuna contains around 40 grams and 5 jumbo shrimp contain around 25 grams.
Some dairy products are also fairly high in protein, and can help get you over the target. A cup of unsweetened greek yogurt has around 23 grams of protein, and a cup of cottage cheese has around 25 grams.
But if you’re really looking to up your protein intake in a healthy and sustainable way, meat is definitely the way to go.
And yes, I know all the vegetarians will tell me there’s lots of protein in things like tofu and tempeh and lentils, but the reality is that those foods are also high in carbohydrates, so you have to eat a lot more of them to get the same amount of protein as you would from meat.
For instance, 6 ounces of tofu only contains about 14 grams of protein, so you’d have to eat almost a full pound of tofu to get the same amount of protein as you would from a 6 ounce piece of chicken.
Additionally, a lot of plant-based proteins are incomplete sources of protein, which means they don’t contain all the essential amino acids that our bodies need in order to function properly.
That’s why—and I’ve talked about this before in a previous blog post when I explained why I started eating meat again after 28 years as a vegetarian—I’m just not a big fan of the protein options in a plant-based diet, especially all the highly processed franken-meat crap the food industry has been trying to shove down our throats these past few years.
Honestly it makes me cringe when think about all the soy and crap I ate believing that it was healthy, and also when I look back and realize just how protein deficient I must have been for so long.
Sorry, there’s just nothing that’s going to be as good for you as REAL high quality meat.
So more meat FOR SURE.
But then you should also make sure that you actually are getting adequate amount of protein at every meal. Again, you ideally want to be getting at least 35 grams of protein per meal
And of course the best way to make sure you’re getting that is to start tracking your protein intake, at least for a little while, so that you can get a better idea of how much protein you’re actually getting, and where you might need to make some adjustments. It can be a really eye-opening experience to see just how much protein (or how little) you’re actually getting in a day.
So what about protein powders and supplements? Is that a good way to get more protein?
Well, yes and no.
A high-quality collagen protein powder or a grass-fed whey protein can definitely be a great way to add some extra protein into your diet, especially if you’re not eating meat at every meal.
And I say high-quality, because not all protein supplements are created equal. A lot of the time, the cheap and mass-produced protein powders that you find at the grocery store or on Amazon are actually full of a lot of fillers and artificial ingredients, and they’re not always the best option for your health.
But even if you’re using a high-quality protein, I don’t recommend relying solely on protein powders and supplements for your main source of protein. Real food should always come first.
So those are a few of the things that you can try if you’re looking to increase your protein intake in a healthy and sustainable way.
Final Thoughts
And the good news is that when you do start to get more protein in your diet, you’ll probably notice some pretty significant improvements in the way that you feel, and in your overall health and well-being. You’ll have more energy, and you’ll feel more satisfied after your meals. Your hair, skin and nails will start to look a lot healthier. You’ll have an easier time losing weight and building muscle. And you’ll just feel a lot better in general.
Because the truth is that protein is a pretty big deal. It’s one of the most essential nutrients for our bodies, and it plays a crucial role in so many of the basic functions that keep us healthy and happy. So if you’re not already making protein a priority in your diet, then I would definitely encourage you to start. Your body will thank you for it.
