{"id":48432,"date":"2025-09-28T14:57:10","date_gmt":"2025-09-28T14:57:10","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/48432\/"},"modified":"2025-09-28T14:57:10","modified_gmt":"2025-09-28T14:57:10","slug":"dietitians-reveal-the-number-1-sign-youre-not-getting-enough-protein","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/48432\/","title":{"rendered":"Dietitians Reveal the Number-1 Sign You\u2019re Not Getting Enough Protein"},"content":{"rendered":"

It’s no secret that protein<\/a> is popular when it comes to health and weight loss. From the Atkins diet in the early 2000s to the Paleo diet in the 2010s to today, when seemingly every company is coming out with a product that contains added protein, the emphasis on this macronutrient has not waned over the years. That’s for good reason, as clinical trials<\/a> show that consuming more protein reduces body weight and fat mass, in addition to helping you feel nourished, satisfied, and energized. Even so, it can be difficult to know if you’re eating enough. Fortunately, there are signs not enough protein is included in your diet.<\/p>\n

Meet the experts: Cara Harbstreet, M.S., R.D., L.D.<\/a>, a registered dietitian and owner of Street Smart Nutrition<\/a>; and Lauren Harris-Pincus, M.S., R.D.N., author of The Protein-Packed Breakfast Club<\/a><\/p>\n

But first, what is a protein? It\u2019s made up of amino acids, which Cara Harbstreet, M.S., R.D., L.D.<\/a>, a registered dietitian and owner of Street Smart Nutrition<\/a>, previously called<\/a> the \u201cbuilding blocks of life.\u201d The National Library of Medicine<\/a> explains that proteins are big, complex molecules that do so many important things in the body, including most of the work in the cells, and they \u201care necessary for the structure, function, and regulation of our body\u2019s tissues and organs.\u201d<\/p>\n

While there are different signs that you’re not getting enough protein, there is one that will give it away\u2014and it’s based entirely on how you feel. Ahead, dietitians explain what to look for, plus how to get more protein in your diet.<\/p>\n

The biggest sign you\u2019re not getting enough protein<\/p>\n

If you feel like your life force is being drained\u2014feeling hungry and unsatisfied between meals or finding it difficult to recover after workouts or a bout of illness\u2014you might be lacking the key nutrient, Lauren Harris-Pincus, M.S., R.D.N., author of The Protein-Packed Breakfast Club<\/a>, told Prevention. If you are getting enough protein in your diet, you should feel satisfied and full after and between meals, and feel confident in your body\u2019s ability to bounce back post-workout.<\/p>\n

If you\u2019re not sure exactly how many grams of protein you need to consume each day, Harbstreet said it\u2019s best to consult a registered dietitian, as there\u2019s no one-size-fits-all approach. Your protein and caloric intake vary based on age, gender, body weight, lifestyle, and activity level. Harbstreet said your protein intake can range from 10 to 15 grams per snack to up to more than 30 grams per meal, depending on these factors.<\/p>\n

But if you’re looking for a place to start in the meantime, consider that the recommended daily intake<\/a> for protein is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. That’s 54 grams of protein per day for a 150-pound person or 72 grams of protein for a 200-pound person.<\/p>\n

\u201cAs a point of reference, when building a well-balanced meal, aim for \u00bc of the plate to contain lean protein, \u00bc whole grains, and \u00bd fruits and veggies,\u201d Harris-Pincus added.<\/p>\n

How to incorporate more protein into your diet<\/p>\n

Luckily, there are so many nutritious, protein-packed meal prep recipes<\/a> and healthy, high-protein snacks<\/a> to help you easily meet your goals.<\/p>\n

Focusing on starting your day with a protein-rich breakfast is a great idea because it\u2019s \u201cthe time of day that\u2019s more difficult for people to reach the minimum recommended 20 grams of protein,\u201d according to Harris-Pincus. She recommended oatmeal with ultra-filtered milk and Greek yogurt on top; a cottage cheese parfait with fruit and pistachios; overnight oats with ultra-filtered milk, Greek yogurt, chia seeds, fruit, and nuts; or scrambled eggs with cottage cheese stirred in.<\/p>\n

For more specific protein-packed recipes and ingredients, check out some of our favorites below.<\/p>\n

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