It is indispensable for ketogenic weight loss! Long-term insufficient protein intake can lead to four major discomfort symptoms

Women who want to lose weight and love beauty often do not dare to consume too much meat for fear of "gaining weight by eating meat". Dr. Ryozo Saito, vice president of the Japan Functional Weight Loss Association, pointed out in his book "The Ketogenic Diet That Makes Body Fat and Cancer Cells Disappear" that meat is one of the important sources of protein for the human body. If you want to practice the ketogenic diet, you should start by taking in high-quality protein. However, modern people often suffer from various diseases due to insufficient protein intake. Once it is deficient, it is not only easy to lose muscle, but it is also likely to cause 4 major physical discomfort symptoms.

Don’t underestimate protein! It is essential for muscle, hair and nail synthesis

Why is protein so important in our body? From a nutritional perspective, protein is not only the main raw material for the formation of human muscles, organs and endocrine glands, but also one of the six essential nutrients for maintaining normal human function. It is listed as one of the "three major energy nutrients for the human body" along with carbohydrates and fats.

However, the main function of protein is not to provide energy, but to constitute various hormones and digestive enzymes in hair, skin, muscles, nails and internal organs. It is precisely because it is closely related to the structure of the human body, so once it is lacking, it will cause a series of discomfort reactions in the human body.

Protein deficiency affects your health and there are 4 symptoms you should be aware of

What are the symptoms of protein deficiency? Dr. Saito Ryozo said that if you do not take in enough protein in your daily diet, it will easily lead to the following four symptoms in the long run:

If protein intake is insufficient, albumin concentration will also decrease. In order to maintain the concentration of albumin in the blood, the human body will discharge the water in the blood out of the blood vessels, resulting in an increase in tissue fluid and the phenomenon of "edema".

Symptom 1/Edema: Edema is a phenomenon caused by excessive water between cells (also known as tissue fluid, or interstitial fluid). The increase in tissue fluid is due to the lack of "albumin". In fact, albumin, known as the "universal protein", accounts for more than 60% of the protein in the blood and has the function of transporting various substances.

Generally speaking, albumin maintains a certain concentration in the blood. If protein intake is insufficient, albumin concentration will also decrease. In order to maintain the concentration of albumin in the blood, the human body will discharge the water in the blood out of the blood vessels, resulting in an increase in tissue fluid and the phenomenon of "edema".

Symptom 2/Cold hands and feet: Body temperature is mainly generated by muscles, which can generate heat even without activity. Therefore, if you want to avoid cold hands and feet, it is important to maintain proper muscle mass, and the material for the human body to build muscle is protein.

Symptom 3/Depression, insomnia: In addition, lack of protein also has a certain impact on people’s “mental” health. In fact, the neurotransmitters in the human brain that influence emotions are also produced by proteins. The brain neurotransmitters that affect emotions include serotonin, dopamine, adrenaline, γ-aminobutyric acid, etc. These substances are broken down into amino acids through protein and then further converted from amino acids.

If the body does not take in enough protein, it cannot provide the body with enough amino acids. In the absence of serotonin, which helps change moods and stabilize emotions, symptoms such as low mood, anxiety, and depression can easily occur. In addition, the hormone "melatonin" that induces sleepiness in the human body is also produced by serotonin, so protein deficiency can also lead to insomnia.

According to the National Health Administration's daily dietary guidelines, the body's protein sources should be balanced from beans, fish, meat, and eggs, and the ideal amount should be controlled at around 3 to 8 servings.

Symptom 4/Decreased immunity: In addition, insufficient protein intake can also affect the body's immune function. Protein is the main component of white blood cells and antibodies. Once it is lacking, the number of lymphocytes in the immune cells will be greatly reduced, which will lead to a decrease in the body's immunity.

How to eat protein without getting NG? Recommended servings and tips for healthy vegetarian intake

How should we supplement protein so as not to worry about deficiency or excess? According to the National Health Administration's daily dietary guidelines, the human body's protein sources should be balanced from beans, fish, meat, and eggs, and should be controlled at around 3 to 8 servings (one palm for women is approximately equal to 3 to 4 servings; one palm for men is approximately equal to 4 to 5 servings).

As for vegetarians, it is recommended that they eat more foods with high biological value of protein, such as tofu, soy milk, non-fried bean curd, edamame, black beans, etc. as protein sources. Reducing the intake of processed vegetarian products are all good choices!