If you’re trying to lose weight, you may think that the less you eat, the better. However, failing to consume enough calories and nutrients can take a serious toll on your overall health. This is especially true when it comes to protein, which is one of the most important nutrients of all. This essential component of your diet should always be a priority when it comes to your daily meals.
To learn more about why ample protein consumption is so important, we spoke to Dietitian Trista Best MPH, RD, LD of Balance One Supplements. She told us all about the scary consequences of skipping out on this macronutrient and even shared a few of her favorite protein-packed foods.
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What Happens If You Don't Eat Enough Protein?
Best says protein is a vital macronutrient that our bodies needs in order to thrive—in fact, it's one of the three nutrients from which are able to get calories, which are essential when it comes to nourishing our bodies and providing us with energy. Protein is also an especially important nutrient on a cellular level; Best notes that "it is needed for creating and repairing cells." Additionally, eating an ample amount of this macronutrient will help reduce appetite, keep our bones healthy, and even lower blood pressure, among other things.
So, how much protein should you be eating every day, and what happens if you don't reach that quota? "The standard recommendation is .8 grams of protein per kilogram of bodyweight a day," Best notes. Luckily, this isn't too difficult for most people to achieve. However, if you do fail to eat enough, you'll run into some serious health issues such as unhealthy weight loss, loss of muscle mass, nutrient deficiencies, thinning hair, and dry skin. Yikes!
Best says that while "it is not common for those living in the West to experience an official protein deficiency," inadequate consumption is still a risk. Fortunately, there are tons of healthy ways to fit sufficient protein into your diet every day.
Good Sources Of Protein To Eat Every Day
If you're worried about meeting your daily protein intake, have no fear! Best shared some of her favorite sources of this macronutrient with us. If you eat meat, she recommends chicken and fish. "Poultry, specifically skinless, is low in saturated fat while also being high in protein," she says, adding that it's a great healthy animal-based option that won't detract from your health goals. As far as fish goes, Best says this source is "rich in omega-3 fatty acids, which is beneficial for heart health and inflammation." And so tasty!
If you follow a plant-based diet, there are many other great options that can suit your needs. Best cites quinoa as a complete protein. Additionally, legumes (like beans, peas, and lentils) are "rich in plant-based protein along with fiber and nutrients while also being low in fat." Perfect!
