9 Hidden Signs of Protein Deficiency

Protein, a word that we heard from people who are gym freak or people who take the matters of their health rather seriously. But, most importantly, what is protein and what causes protein deficiency?

Protein is a macronutrient that the body needs on a large scale to function properly. A diet that contains proper protein intake can give healthy skin, hair and muscles. Also, protein is essential to maintain blood sugar levels, can heal wounds, and kill the bacteria inside the body. 

There is no denial in that eating a healthy meal will eventually make a person fit? But, most people can have their protein intake by their usual eating habits while others can’t have it due to their irregular and junk food eating.

 

Signs of Protein Deficiency

A lack of sufficient protein intake can lead to protein deficiency, ignoring which can lead to a significant impact on health. Here are nine signs of protein deficiency:

1. Effects on Sleep: We often heard that millennial have a weird sleeping pattern. They can sleep all day and can awake all night. It is not something that happens with millennial only but depends on the age factor. Protein is responsible for making neurotransmitters, such as serotonin. Also known as ‘feel-good’ chemical, serotonin influence mood, digestion, sleep, blood clotting, bone density and sexual function. A proper diet filled with adequate protein intake can help people save from unusual sleeping pattern and other problems as well.

2. Effects on Concentration: Difficulty in concentrating or memorising something can cause due to protein deficiency. A low protein-infused diet leads to the inability to handle any stress, which leads to the exhaustion of the body. 

3. Effects on Weight: Wondering what might be the reason for unusual weight gain during these past few months? The answer to this question is protein deficiency and lower protein intake in meals. Low protein intake will lead to craving unhealthy food which is responsible for unwanted fat on the body. Whereas, high protein diet will boost metabolism, help lose weight or keep a track on body weight.

4. Effects on Cholesterol: Hearing cholesterol, most people start to fret about its tendency to cause havoc in a human body. But that’s not entirely true. A human body does need cholesterol. It helps organs to function, properly make hormones and other digestive fluids. Protein deficiency leads to the risk of high cholesterol level and increases the chance of heart-related problems.

5. Effects on Periods: Irregular menstrual cycle caused due to hormonal imbalances that we all know, but it also causes due to protein deficiency. Protein-rich diet not only makes periods regular but also helps to be less painful in some cases. 

6. Effects on Body: Protein deficiency not only mess with inside of the body but also affects the outside. Protein deficiency leads to hair fall, hair damage, split ends, hair thinning. It causes harm to nails as well, like brittle nails. Above everything, skin becomes patchy, uneven, and flaky. 

7. Effects on Immunity: Protein deficiency makes a person fall ill more frequently. If someone, having fever, cold, cough and other acute illness constantly, then the chances are that person is dealing with protein deficiency. 

8. Effects on Joint or Muscle Pain: Protein deficiency can lead to constant pain in joints and muscle that leads to making people weak and losing the capacity of lifting anything a bit heavy.

9. Effects on Diet: Protein deficiency indeed play a negative role in the eating pattern of a person. Low protein in the body leads to the craving of more unhealthy food, like sweets, caffeine, or junk. Although not each craving lead to protein deficiency.

Protein deficiency in India

It’s not easy in India to explain people about the benefits of protein-rich diets. Many people still think that a protein-rich meal is for people who love exercising and bodybuilding. Most of them believe that protein deficiency does not impact on their health, whether physically or mentally.

Sources of Protein:

Sources of protein intakes are conflicted matter. Some dietician counts the benefit of vegan others will tell the benefits of vegetarian and whereas, rest will advise to include some portion of non-vegetarian items to the diet. 

For non-vegetarian: 

Taking a protein-rich diet as per body requirement will never be harmful. As people say, too much of anything can be dangerous:

· Meat

· Fish

· Diary

· Poultry

For vegetarian: 

Vegetarians have a lot of options to have a protein-rich diet

· Seeds

· Nuts

· Beans

· Lentils

· Whole grain

· Soy

· Sweet potato

· Spinach

Protein deficiency tests: 

Usually, a doctor runs a blood test to get to know about the level of deficiency of protein in a body and how severe it is and then prescribe the medications according to it. Besides, if you or anyone around you have any signs mentioned above then make sure to get it checked before it’s too late.

 

 

The Ultimate Guide to the Keto Diet

Keto diet, a term that we are hearing most in today’s world. Especially on social media where people are posting photos and videos of the food that they are eating, which happens to be keto-friendly. We often wonder sometimes, what exactly is the keto diet? And why everyone is going gaga over it. This article will surely give you the ultimate guide to the keto diet. Keto also known as a ketogenic diet is a low-carb, high-fat diet that provides innumerable health benefits to the body. It not only burn excess body fat but also helps the metabolism to work more efficiently. Many studies show that a keto diet is beneficial in losing weight and improving health. Keto diet is healthy for people having diabetes, cancer, epilepsy or Alzheimer’s disease. 

Types of Keto Diet: 

There are different types of keto diet found to be helpful according to the body’s capacity to consume food.

1. Standard Ketogenic Diet: In standard keto diet, all the food that a person needs to eat contains fat, which includes butter, ghee, fish, meat and olive oil. Daily intake of fat is 150 grams carbs intake is 50 grams and 90 grams of protein intake that should be divided into 30 grams three times a day. In simple terms, this diet contains 75% fat, 20% protein, and 5% carbs. 

2. Cyclical Ketogenic Diet: The cycling keto diet has an option of cheat days. You need to follow your diet according to the plan for five-six days, and then eat something of your choice in the remaining one-two days depending upon your eating habit. There are a lot of people present, who instead of having their cheat day or day-off every weekend, take it on holidays. 

3. Targeted Ketogenic Diet: Targeted keto diet is popular among athletes, bodybuilders and people who exercise vigorously. The total carbs intake increases and come between 70-80 grams. Best food, in this case, including fruit, dairy or grain-based foods which can give them required nutrition. 

4. High-protein Ketogenic Diet: In high-protein keto diet entails consuming 120 grams of protein and 130 grams of fat per day. Carbs are still a big no in this diet as well. Usually, people prefer to follow a high-protein keto diet because it emphasis on protein, unlike standard diet. This diet contains 60% fat, 35% protein, and 5% carbs. 

Keto Diet Helpful in Weight Loss 

Keto diet is an efficient way to lose weight without starving yourself. Unlike other low-fat diets, keto diets are more superior because they are rich in protein intake, which eventually nourishes the body and mind. Keto diet not only helps in losing weight but also preserve muscle mass and improve the chances of getting any disease. Ketogenic diets are low in carbs (which turns out to be more beneficial). When the level of carbs decreases and the level of fat increases in that situation body enters into a metabolic state called ketosis. After this state, the body starts burning fat into ketones. Ketones are molecules that can supply energy to the brain. 

 Health Benefits of Keto Diet

 Initially, the ketogenic diet originated to treat neurological diseases, such as epilepsy. The beneficial factors in keto diet decrease the risk of having heart disease, cancer, Alzheimer’s disease, Parkinson’s disease, polycystic ovary syndrome (PCOS), brain injuries and acne breakout on the skin surface.

Foods to Avoid: There is a lot of food, a ketogenic diet follower should avoid. Food such as sugary items, whether food or drink, grains or starches, strawberries, chickpeas, beans, root vegetables, processed food, alcohol, and sugar-free diet food. 

Foods to Eat: If you are following the keto diet, then make sure to include these items in your food intake. Food such as meat, chicken, turkey, fatty fish, eggs, butter, cheese, cream, nuts, seeds, avocados, salt, pepper and other healthy herbs and spices. 

Side Effects and its Treatment: Although it is safe to have a keto rich diet, there may be some side effects during the initial days because the body starts to adapt to the new eating pattern. The whole condition referred to as keto flu. There is nothing to worry about it. It will be over within a few days once the body is comfortable with the eating pattern. Low energy, increased hunger, sleep issues, digestive discomfort, and decreased exercise performance are the symptoms of keto flu. To minimise these symptoms, you can start with a regular low-carb diet for a few weeks, initially. 

 At first, it will take some time for the body to adjust to following a new diet plan but eventually, you’ll see the result of the keto diet and its benefit on health.