Here are the five signs that you are not enough protein:
1. Your legs and feet are swelling up
Edema is an excess fluid that accumulates in the body tissues, which can lead to a noticeably swollen appearance. Edema induced in such a way typically occurs in the feet, ankles and lower legs.
As per Harvard Health, protein is needed to hold salt and water inside the blood vessels so that the fluid does not leak out into the tissues. If the levels of a blood protein (known as albumin) fall too low, fluid is retained.
2. You are literally losing your hair
The protein in our hair is made from is known as keratin. If the body does not receive adequate protein, it can disrupt the production of non-essential protein. This can lead to temporary hair thinning and hair loss.
"Hair is made of protein, making adequate daily intake of protein-rich foods essential. Include at least a palm-sized portion of protein at breakfast and lunch," said Anabel Kingsley, a leading Trichologist at the Philip Kingsley Clinic in London.
3. You feel hungry all the time
An increase in appetite may be a sign of inadequate protein in your diet, according to a 2013 study from the University Of Sydney, Australia.
"We found that regardless of your age or BMI, your appetite for protein is so strong that you will keep eating until you get enough protein, which could mean you're eating much more than you should," said lead author Dr. Alison Gosby.
4. You are losing muscle mass
"If your diet lacks these amino acids, your body begins to break down muscle to get these necessary amino acids from your muscle fibers," said registered dietitian Erin Palinski-Wade.
The process of maintaining muscle strength and supporting its repair can take a hit without enough amino acids i.e. the building blocks of protein.
"This results in a loss of muscle, a loss of strength and a decline in metabolism," Palinski-Wade added.
5. You are regularly getting sick
Studies show that your immune system has a pretty hard time dealing with insufficient protein intake. This is because the deficiency can lead to the loss of germ-fighting T cells in the body - necessary for protection against bacteria or viruses. In turn, you will become more susceptible to infections and will also experience them at heightened severity.