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We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

12 Signs You’re Eating Too Much Protein

Yes, there can be too much of a good thing.

Ferozan Mast
By Ferozan MastJul 15, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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Ferozan Mast
By Ferozan MastJul 15, 2024
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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Nutrition & Diet

We all know protein is essential for health and wellness—but can there be too much protein in your diet? “As with most things in life, there can be too much of a good thing and if you eat too much protein, there may be a price to pay,” says Harvard Health. “For example, people that eat very high protein diets have a higher risk of kidney stones. Also a high protein diet that contains lots of red meat and higher amounts of saturated fat might lead to a higher risk of heart disease and colon cancer, while another high protein diet rich in plant-based proteins may not carry similar risks.” Here are signs you might be eating too much protein, according to experts.

How Much Protein?

Raw chicken breast on tray on white backgroundShutterstock

So how much protein is right for you? “Depending on your overall health and how active you are, protein should make up about 10% to 35% of your daily calories,” Kate Patton, RD, LD, tells the Cleveland Clinic. “We suggest following the standard rule of 0.8 grams of protein per 1 kilogram of body weight… If you’re physically active, it’s OK for your intake to be a little bit higher to help with muscle repair and gain,”

Dehydration

fit sporty woman sitting crossed legged in the sun holding a glass bottle of water, heatwave concept.Shutterstock

High-protein diets can lead to excessive urination, which can lead to dehydration. If urine is foamy or bubbly, seek medical attention as it could be linked to kidney issues.

Bad Breath

Woman sitting on her bed checking her breath in the morning. Concept of Bad BreathShutterstock

Too much protein can show on your breath. “Eating too much protein, especially without a balanced amount of carbs, can cause ketosis, a metabolic state that happens when your body starts burning fat for energy,” says the Cleveland Clinic. “‘Keto breath,’ as it’s called, is one of the side effects.”

Kidney Issues

Young woman touching her kidney in pain.Shutterstock

Too much protein can put too much pressure on the kidneys, causing kidney stones. It can also make you thirsty, which means you drink more water. “That’s hard on the kidneys, too,” Corey Tolbert, RD, LD, tells Piedmont Health. “If your kidneys are always in overdrive, that causes problems.”

Heart Disease

Portrait Of A Young Woman Suffering From Chest PainShutterstock

“Extra protein intake also can lead to elevated blood lipids and heart disease because many high-protein foods you eat are high in total and saturated fat,” Kristi Wempen, RDN, tells Mayo Clinic Health System. “Extra protein intake, which can tax the kidneys, poses an additional risk to people predisposed to kidney disease.”

Not Enough Nutrients

Tired man in car. Sleepy drowsy driver, fatigue. Driving and sleeping in vehicle. Exhausted, bored or drunk person. Serious upset man with stress, despair, anxiety or melancholy. Problem in traffic.Shutterstock

Too much protein could be linked to nutrient deficiencies. “A diet overly focused on protein might neglect other essential nutrients like carbohydrates and fats,” according to Chester County Hospital. “Carbohydrates, for example, are crucial for providing a faster energy source to the body, especially during physical activities. If you're overloading on protein, you may be neglecting your carb intake, leading to less energy and fewer benefits.”

Headaches

Black man in business, night and headache with stress and vision problem, crisis and burnout from overtime. Professional male with migraine, brain fog and work late with loss of focus and overworkedShutterstock

Eating too much protein can cause headaches. “Some high-protein diets limit carbs so much that you might not get enough nutrients or fiber,” Katherine Zeratsky, RD, LD, tells the Mayo Clinic. “This can cause problems such as bad breath, headache and constipation.”

Digestive Issues

Unrecognizable woman experiencing abdominal pain at home, young female touching her stomach while sitting on couch in living room, feeling discomfort in digestion, cropped shot, closeupShutterstock

Too much protein is hard on your gut. “High protein intake can lead to constipation, bloating and discomfort,” according to Chester County Hospital. “This is because protein-rich foods often lack the fiber found in foods like fruits, vegetables and whole grains, which are essential for maintaining a healthy digestive system.”

Dizziness

Man loses consciousness and falls down due to dizziness and disturbance of the vestibular apparatus. Severe headache and migraine. Concept of helping people suffering from migraines and dizzinessShutterstock

Eating too much protein can cause dizziness due to lack of carbohydrates. This may cause “fatigue, excessive thirst and dizziness,” Dr Seth Rankin, founder of London Doctors Clinic, tells Cosmopolitan.

Fatigue

Sleepy young woman drinking coffee, feeling tired, suffering from insomnia and sleeping disorder. Sad female sitting in modern kitchen interior, empty spaceShutterstock

A high-protein diet may cause fatigue. “Some researchers believe that people feel tired after eating because their body’s producing more serotonin,” Julia Zumpano, RD, LD, tells the Cleveland Clinic. “Serotonin is the chemical that regulates mood and sleep cycles. Oftentimes, when you’re eating a meal rich in carbohydrates and protein, you may feel sleepier because you have an uptake of tryptophan from the protein and then an increase of serotonin.”

Liver Stress

At doctors appointment physician shows to patient shape of liver with focus on hand with organ.Shutterstock

Too much protein can negatively impact live health. Ketosis “can put a lot of stress onto the liver,” Dr Rankin says. “The liver is an essential organ that detoxifies chemicals, and purifies your blood of toxins. Therefore, it is very important that we do not stress the liver and allow it to function properly.”

Mental Health

mid adult italian woman banging her head against a wall outside office building. Horizontal shape, copy spaceShutterstock

Too much protein could impact mental health, experts say. “Scientists are researching if low-carb diets like keto might also impact mental health,” according to Chester County Hospital. “Some researchers also have a theory that carbs are responsible for releasing serotonin, which boosts your mood, so eating a moderate amount of carbs may reduce the risk of anxiety and depression.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

7 Signs Your Body Needs More Protein

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Christopher Roback
By Christopher RobackJan 29, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you experiencing unexplained fatigue, brittle nails, or slow-healing wounds? Your body might be waving red flags about protein deficiency. Dr. Jin W. Sung, a prominent health expert with nearly 500,000 YouTube subscribers, reveals seven critical signs that could indicate you're not getting enough protein. Understanding these signals could be the key to unlocking better health, stronger immunity, and improved overall wellness. Read on to discover if your body is trying to tell you something important.

The Hidden Language of Protein Deficiency: 7 Warning Signs

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"Most people don't realize how many different ways their body signals protein deficiency," says Dr. Sung. These seven key signs can help you identify if you're getting enough protein in your diet. Pay attention if you experience any of these symptoms, especially in combination.

Sign #1: Struggling to Build or Maintain Muscle

Strong sporty fit woman in yellow tank top flexing bicep muscle over gray studio background.Shutterstock

"Muscle loss or inability to gain muscle despite working out is a major red flag," warns Dr. Sung. If you're hitting the gym regularly but not seeing results, or noticing muscle weakness despite regular activity, your protein intake might be insufficient. For optimal muscle health, Dr. Sung recommends 1.2 to 1.4 grams of protein per kilogram of body weight daily, with athletes needing up to 2 grams per kilogram.

Sign #2: Brittle Hair and Weak Nails

Millennial girl with hair loss problem looking in mirror at homeShutterstock

Notice your hair breaking easily or nails becoming increasingly brittle? Dr. Sung explains that these changes often signal protein deficiency, as hair and nails are primarily made of protein. Regular monitoring of your protein intake is crucial for maintaining strong, healthy hair and nails.

Sign #3: Slow-Healing Wounds

Closeup of male arms holding his painful wrist caused by prolonged work on the computer, laptop. Carpal tunnel syndrome, arthritis, neurological disease concept. Numbness of the handShutterstock

"When you get a cut and it doesn't heal well or in the expected time frame, that's a clear sign," Dr. Sung notes. Protein plays a crucial role in tissue repair and wound healing. If small cuts or bruises take longer than usual to heal, your body might need more protein to support its repair processes.

Sign #4: Weakened Immune System

Senior beautiful woman sitting sick on sofa at home. He coughs, covers his mouth with his hand, holds his chest. Feels pain, suffers from asthma, allergies, flu, cold.Shutterstock

"These people will be more prone to infection or become currently sick," Dr. Sung explains about protein-deficient individuals. If you're catching every cold that comes around or infections seem to linger, your immune system might be struggling due to inadequate protein intake.

Sign #5: Sleep Issues and Mood Changes

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

Experiencing anxiety, depression, or insomnia? According to Dr. Sung, these could be unexpected signs of protein deficiency. Studies show that protein is essential for producing neurotransmitters that regulate mood and sleep patterns.

Sign #6: Bone Health Concerns

A doctor with a stethoscope, in a medical uniform in a clinic, a traumatologist analyzes a leg fracture. X-ray of the knee. Ultrasound. Injury of the leg in the knee joint. OsteoporosisShutterstock

"People don't realize it's not just calcium and minerals in the bone. There's protein amino acids too," Dr. Sung emphasizes. If you're concerned about bone density or have been diagnosed with osteoporosis, increasing your protein intake might be crucial for maintaining bone health.

Sign #7: Constant Hunger and Cravings

Rear View Of Young Woman Looking In Fridge At KitchenShutterstock

While not directly quoted by Dr. Sung, research shows that inadequate protein intake can lead to increased hunger and cravings. Dr. Sung's recommended protein intake of 1.2 to 1.4 grams per kilogram of body weight can help maintain satiety and reduce unnecessary snacking.

Understanding Your Protein Needs

Chicken Breast on Food Scale with Mushrooms and Spinach​Prepare Strategies for PlateausShutterstock

Dr. Sung breaks down the numbers clearly: "A 150-pound person needs at least 81.6 to 95.2 grams of protein per day for optimal health." For those with health challenges, he recommends increasing intake to 1.6 grams per kilogram of body weight, while athletes might need up to 2 grams per kilogram.

How to Check for Protein Deficiency

Blood,Drawn,From,A,Patient,With,Serum,doctor,hospitalShutterstock

"Simple tests like CBC with CHE can show you if you have protein deficiencies," explains Dr. Sung. Key markers include BUN (should be 10-16), globulin (2.4-2.8), and hemoglobin levels. If you're experiencing any of the seven signs, consider asking your healthcare provider about these tests.

Solutions for Better Protein Absorption

gut,tummy,health,Woman,Holds,Intestines,In,Her,Palms.,Gastrointestinal,Tract.,Intestinal,TractShutterstock

Dr. Sung emphasizes that it's not just about eating more protein – it's about proper absorption too. "If you have hypochlorhydria or low stomach acid issues, you definitely want to increase hydrochloric acid along with some digestive enzymes to break down your protein appropriately," he advises. Consider protein-rich diets like ketogenic, paleo, or carefully planned vegetarian diets, depending on your specific needs and restrictions. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

12 Signs You’re Eating Too Much Protein

Dizzy Woman With Balance Loss. Vertigo Disorder
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Ferozan Mast
By Ferozan MastJul 15, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Alek Korab
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

We all know protein is essential for health and wellness—but can there be too much protein in your diet? “As with most things in life, there can be too much of a good thing and if you eat too much protein, there may be a price to pay,” says Harvard Health. “For example, people that eat very high protein diets have a higher risk of kidney stones. Also a high protein diet that contains lots of red meat and higher amounts of saturated fat might lead to a higher risk of heart disease and colon cancer, while another high protein diet rich in plant-based proteins may not carry similar risks.” Here are signs you might be eating too much protein, according to experts.

How Much Protein?

Raw chicken breast on tray on white backgroundShutterstock

So how much protein is right for you? “Depending on your overall health and how active you are, protein should make up about 10% to 35% of your daily calories,” Kate Patton, RD, LD, tells the Cleveland Clinic. “We suggest following the standard rule of 0.8 grams of protein per 1 kilogram of body weight… If you’re physically active, it’s OK for your intake to be a little bit higher to help with muscle repair and gain,”

Dehydration

fit sporty woman sitting crossed legged in the sun holding a glass bottle of water, heatwave concept.Shutterstock

High-protein diets can lead to excessive urination, which can lead to dehydration. If urine is foamy or bubbly, seek medical attention as it could be linked to kidney issues.

Bad Breath

Woman sitting on her bed checking her breath in the morning. Concept of Bad BreathShutterstock

Too much protein can show on your breath. “Eating too much protein, especially without a balanced amount of carbs, can cause ketosis, a metabolic state that happens when your body starts burning fat for energy,” says the Cleveland Clinic. “‘Keto breath,’ as it’s called, is one of the side effects.”

Kidney Issues

Young woman touching her kidney in pain.Shutterstock

Too much protein can put too much pressure on the kidneys, causing kidney stones. It can also make you thirsty, which means you drink more water. “That’s hard on the kidneys, too,” Corey Tolbert, RD, LD, tells Piedmont Health. “If your kidneys are always in overdrive, that causes problems.”

Heart Disease

Portrait Of A Young Woman Suffering From Chest PainShutterstock

“Extra protein intake also can lead to elevated blood lipids and heart disease because many high-protein foods you eat are high in total and saturated fat,” Kristi Wempen, RDN, tells Mayo Clinic Health System. “Extra protein intake, which can tax the kidneys, poses an additional risk to people predisposed to kidney disease.”

Not Enough Nutrients

Tired man in car. Sleepy drowsy driver, fatigue. Driving and sleeping in vehicle. Exhausted, bored or drunk person. Serious upset man with stress, despair, anxiety or melancholy. Problem in traffic.Shutterstock

Too much protein could be linked to nutrient deficiencies. “A diet overly focused on protein might neglect other essential nutrients like carbohydrates and fats,” according to Chester County Hospital. “Carbohydrates, for example, are crucial for providing a faster energy source to the body, especially during physical activities. If you're overloading on protein, you may be neglecting your carb intake, leading to less energy and fewer benefits.”

Headaches

Black man in business, night and headache with stress and vision problem, crisis and burnout from overtime. Professional male with migraine, brain fog and work late with loss of focus and overworkedShutterstock

Eating too much protein can cause headaches. “Some high-protein diets limit carbs so much that you might not get enough nutrients or fiber,” Katherine Zeratsky, RD, LD, tells the Mayo Clinic. “This can cause problems such as bad breath, headache and constipation.”

Digestive Issues

Unrecognizable woman experiencing abdominal pain at home, young female touching her stomach while sitting on couch in living room, feeling discomfort in digestion, cropped shot, closeupShutterstock

Too much protein is hard on your gut. “High protein intake can lead to constipation, bloating and discomfort,” according to Chester County Hospital. “This is because protein-rich foods often lack the fiber found in foods like fruits, vegetables and whole grains, which are essential for maintaining a healthy digestive system.”

Dizziness

Man loses consciousness and falls down due to dizziness and disturbance of the vestibular apparatus. Severe headache and migraine. Concept of helping people suffering from migraines and dizzinessShutterstock

Eating too much protein can cause dizziness due to lack of carbohydrates. This may cause “fatigue, excessive thirst and dizziness,” Dr Seth Rankin, founder of London Doctors Clinic, tells Cosmopolitan.

Fatigue

Sleepy young woman drinking coffee, feeling tired, suffering from insomnia and sleeping disorder. Sad female sitting in modern kitchen interior, empty spaceShutterstock

A high-protein diet may cause fatigue. “Some researchers believe that people feel tired after eating because their body’s producing more serotonin,” Julia Zumpano, RD, LD, tells the Cleveland Clinic. “Serotonin is the chemical that regulates mood and sleep cycles. Oftentimes, when you’re eating a meal rich in carbohydrates and protein, you may feel sleepier because you have an uptake of tryptophan from the protein and then an increase of serotonin.”

Liver Stress

At doctors appointment physician shows to patient shape of liver with focus on hand with organ.Shutterstock

Too much protein can negatively impact live health. Ketosis “can put a lot of stress onto the liver,” Dr Rankin says. “The liver is an essential organ that detoxifies chemicals, and purifies your blood of toxins. Therefore, it is very important that we do not stress the liver and allow it to function properly.”

Mental Health

mid adult italian woman banging her head against a wall outside office building. Horizontal shape, copy spaceShutterstock

Too much protein could impact mental health, experts say. “Scientists are researching if low-carb diets like keto might also impact mental health,” according to Chester County Hospital. “Some researchers also have a theory that carbs are responsible for releasing serotonin, which boosts your mood, so eating a moderate amount of carbs may reduce the risk of anxiety and depression.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

4 Signs You Aren’t Eating Enough Protein

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alexxandra.fitt/Instagram
Leah Groth
By Leah GrothMay 28, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
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Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Protein is the building block of muscle and a major player in the game of losing fat – but are you eating enough of it? In a new social media post, online fitness trainer and coach Alexandra (@alexx.fitt), who lost a whopping 50 pounds via diet and exercise, dives into the topic, revealing “4 signs you’re not eating enough protein.” Are you suffering from any of them?

Fatigue and Weakness

Tired,Fit,Woman,Locker,Room, depression, depressed,unhappy,upset,gym,fitness,workoutShutterstock

Fatigue and weakness is the first sign, says Alexandra, like if “you don’t feel as strong in the gym or during any physical activity,” she says. “Protein is crucial for muscle growth and repair.”

Brittle Hair, Skin, and Nails

Millennial girl with hair loss problem looking in mirror at homeShutterstock

Brittle hair, skin, and nails is another sign, she says. “Insufficient protein intake can lead to weaker nails, thinning hair, and dry skin.”

Constant Sugar and Carb Cravings

Fast food concept. Unhealthy food. Unhealthy food and fast food with donuts, chocolate, burgers and sweets top viewShutterstock

Constant sugar/carb cravings is the third sign. “This one hits me like a truck,” she maintains. “If I don’t eat enough protein I will overeat on so much sugar but you won’t be satisfied until you get your protein in,” she claims.

Constant Hunger

Hungry man opens the refrigerator at nightShutterstock

Are you constantly hungry? It could be because you aren’t fueling your body with enough protein. “Eating enough protein will keep you fuller for longer and leave you more satisfied,” she claims.

RELATED: 7 Foods That Fill You Up Without Making You Fat

Science Has Found a Link Between Protein and Weight Loss

Female,Feet,Electronic,Scales,Weight,loss,gain,diet,Shutterstock

According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Aim for 20 to 30 Grams Per Meal

Chicken Breast on Food Scale with Mushrooms and SpinachShutterstock

How much protein should you aim for? Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, explains that protein needs depend on body size, gender, and of course activity level. “Most people will benefit from at least 20 grams of protein per meal (women) and 30 grams per meal (men). If that isn’t enough for the day, then make up more at snack time,” she says.

Protein Helps with Hunger and Fullness

fresh chicken breast raw on cutting boardShutterstock

“For most individuals who are trying to lean out, we want to make sure that your protein intake is high because that will help with hunger and fullness,” Chris McMahon, a nutrition and fitness coach, added to Body Network. “It'll also help preserve your muscle mass. And if you are lifting weights and you are training, it'll help you build muscle and recover. So we want to make sure that's higher.”

RELATED: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Stick to Lean Fats

Woman cutting chicken fillet in kitchen, closeupShutterstock

And, if you are trying to lean out, keep your protein lean, making sure the ratio of fat is lower. “Fat just tends to be a more expensive macronutrient. In one gram of protein, there are four calories. In one gram of fat, there are nine calories. So if you're someone who's used to eating fattier pieces of steak, if you're eating darker meat, then you're going to have higher fat content. So it just comes down to if I eat a leaner source of protein, if I switch to non-fat Greek yogurt, if I switch to 1% cottage cheese, if I'm aware of those things, you're going to be able to increase the amount of it that you're eating without driving up your calories,” explains McMahon.

💪🔥Body Booster: If you want to lose weight and build muscle, make sure to consume 20 to 30 grams of protein per meal, determined by factors such as your gender, activity level, and weight.

Nutrition & Diet

10 Clear Signs Your Body Needs More Protein Now

Dr. Ken Berry KenDBerryMD
Copyright KenDBerryMD/YouTube/Shutterstock
Christopher Roback
By Christopher RobackJan 27, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Think you're getting enough protein? Many of us don't, and the signs aren't always obvious. In this revealing countdown, we'll explore ten increasingly important signs of protein deficiency, starting with subtle hints and building up to serious warning signals that demand attention.

Dr. Ken Berry, a family physician with over 20 years of clinical experience, brings crucial insights about protein deficiency that could transform your health. As he explains, "There are sources of information out there that will tell you that eating too much protein is bad for you... In fact, nothing could be further from the truth." Join us as we count down these essential warning signs that could help you identify and correct this common deficiency.

Sleep Disruptions – The Surprising Sign

Sleep disorder, insomnia. Young blonde woman lying on the bed awake

Shutterstock

The countdown begins with an unexpected connection. Dr. Berry shares his own surprise at this finding: "When I was doing the research for this video, I did not know that a protein deficiency can lead to insomnia, but it's actually quite well known in the sleep literature," he says in his video post.

Mood Changes

Young woman angry standing at street

Shutterstock

Your protein intake might be affecting your emotional well-being more than you realize. As Dr. Berry notes, "If you're always down in the dumps, you always have a negative mood, this is actually a sign of protein deficiency."

Unusual Cravings and Hunger

Young woman looking into the fridge, feeling hungry at nightShutterstock

Those persistent cravings aren't random. Dr. Berry explains, "Your body's looking for a very short list of nutrients in your diet. It's looking for amino acids that come from protein... If you're not getting enough protein in your diet, then your body is going to increase your hunger and it's going to make you have these weird cravings trying to get the particular amino acid or protein molecule that it's looking for."

Brittle Hair, Nails, and Skin Issues

Hands of a woman playing with nails in stressShutterstock

Physical appearance often reflects internal nutrition. Dr. Berry warns, "If your skin is dry and flaky and very thin, if your nails break very easily or they flake up very easily, if your hair's brittle and breaks, if you're having hair loss for no apparent reason, these are all signs of protein deficiency."

Slow-Healing Wounds

Scars on the faceShutterstock

Notice how long it takes for cuts and scrapes to heal? Dr. Berry points out, "If you've been eating low protein for years or decades, then you've gotten used to how long it takes for your wounds to heal, so you may not recognize your wound healing as slow, so maybe ask some friends and relatives how long it takes for a scrape or a cut or an abrasion to heal."

Frequent Infections

Sick woman with headache sitting under the blanketShutterstock

Your immune system needs protein to function properly. Dr. Berry explains, "If you have frequent upper respiratory infections or frequent bladder infections or frequent skin infections... Your immune system has to have a lot of protein in order to fight off infections, whether we're talking about bacterial infections or viral infections."

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Stunted Growth in Children

The doctor listens to the breathing of a little boy through a stethoscope. Pediatrician with stethoscope listens to the lungs of a child with bronchitis and coughShutterstock

For children, protein deficiency can have lasting consequences. "Stunning growth is almost always due, at least in part to a protein deficiency," Dr. Berry emphasizes. "The child just not getting enough protein... if you want your child to grow up to be tall and strong and beautiful and intelligent, they've got to get enough protein in their diet."

Muscle Loss

Strong sporty fit woman in yellow tank top flexing bicep muscle over gray studio background.9 Best Bodyweight Exercises for Muscle GainShutterstock

Muscle health is a crucial indicator. Dr. Berry states, "A very common sign of protein deficiency is muscle loss or the inability to gain muscle. This is very common in the elderly. As they don't eat enough protein, they lose their muscle mass. In some athletes, if they're not eating enough protein, they work out really hard and they don't gain muscle at all."

Decreased Bone Strength

A doctor with a stethoscope, in a medical uniform in a clinic, a traumatologist analyzes a leg fracture. X-ray of the knee. Ultrasound. Injury of the leg in the knee joint. OsteoporosisShutterstock

This sign challenges common misconceptions. Dr. Berry explains, "Most people think bones are made of calcium. They're actually made of protein with a calcium atom stuck into the matrix of the protein. Your bones are all protein, and if you're not eating enough protein, your body will not be able to keep your bones strong."

RELATED:20 Possible Ozempic Side Effects

Severe Edema

Swollen feets because water retention in the bodyShutterstock

In advanced cases, protein deficiency can lead to visible swelling. Dr. Berry warns, "If you have a severe terrible protein deficiency, you can actually develop edema or swelling in your ankles and feet. This is kind of an end stage sign when you've been protein deficient for so long that your body's about to give up."

Expert Recommendations: Getting Enough Protein

chef cooking salmon steaks in the kitchenShutterstock

Dr. Berry recommends focusing on whole food sources: "The best sources for protein that I recommend are meat, fish, eggs, and cheese." He specifically notes, "Never ever do you need a protein shake or a protein bar or a protein powder. Those are usually wind up being carbohydrate shakes in bars and powders."

For optimal intake, he advises "two grams of protein per kilogram of body weight, or if you're in the United States, then one gram of protein per pound of body weight." He emphasizes that this isn't excessive: "Protein's good for your kidneys, protein's good for your bones. Protein is good for every other part of you."


Special attention should be paid to at-risk groups: elderly individuals who might default to simple carbohydrates, women (especially during pregnancy and breastfeeding), and growing children who might prefer snacks over protein-rich foods. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat

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Nutrition & Diet

10 Protein Tricks for Burning Fat You’ll Love, From a Nutritionist

_lillie_kane9
Copyright Lillie Kane/YouTube
Christopher Roback
By Christopher RobackDec 31, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Losing weight can feel like an uphill battle, especially when food cravings keep derailing your progress. But what if the key to weight loss isn’t cutting carbs or sugar but simply eating more protein?

Lillie Kane, a Certified Nutrition Health Coach and metabolism specialist with over 300,000 YouTube subscribers, believes the solution lies in prioritizing protein. With expertise in micronutrients, longevity, and biohacking, she shares how eating the right amount of protein can help you curb cravings, feel full, and achieve sustainable weight loss.

If you’ve been struggling with diets that don’t work, read on to discover 10 protein-packed tricks to take control of your health and “start small and win big.”

Protein Deficiency Causes Overeating

"One of the biggest reasons people overeat is because they’re deficient in protein," says Lillie in her post. Research supports this, showing that humans continue eating until their bodies get enough protein. When your meals lack protein, your body doesn’t signal fullness, leaving you hungry and prone to overeating.

"If I eat salad, a donut, and an apple, none of those foods provide enough protein. My body will still scream, ‘Keep eating!’ because I haven’t satisfied its protein needs," Lillie explains.

Start Small to Increase Protein

Eating more protein doesn’t mean overhauling your diet overnight. "It would be unrealistic to double or triple your protein intake tomorrow," says Lillie. Instead, she recommends easing into it: "Start small by adding more protein to each meal, and let your body adapt over time."

Even increasing your daily protein intake to 90 grams is a great starting point. "Small steps add up, and your body will thank you," she says.

Eat 1 Gram of Protein Per Pound of Ideal Weight

Lillie’s golden rule is to aim for one gram of protein per pound of your ideal body weight. "If your goal weight is 130 pounds, aim for at least 130 grams of protein daily," she advises. For many, this target ensures enough protein to stay full and prevent cravings.

"Protein is essential for building muscle, repairing tissues, and keeping you alive. It also signals to your brain that you’re full," she adds.

Make Protein Your Craving Crusher

Protein isn’t just filling—it can help you cut down on sugar cravings. "If someone tells me they can’t stop eating sugar, my first thought is, they’re not getting enough protein," Lillie explains. Once you’re full on protein, sugary treats become less tempting.

She compares it to leaving an all-you-can-eat buffet: "When you’re so full your buttons are popping off, if I offered you a donut, you’d say, ‘I can’t even look at food right now.’ That’s the power of being full on protein."

Know Your Protein Portions

For portion sizes, Lillie suggests a quick visual guide: "Four to five ounces of most raw meats equals roughly 30 grams of protein. That’s about the size of your palm—without the fingers."

Examples include chicken breast, salmon, pork chops, or ground beef. "This simple trick can help you estimate your protein intake and stay on track," she says.

Build High-Protein Meals

Lillie offers practical ideas for creating protein-packed meals:

Breakfast: "Try a three-egg omelet with cheese and salmon or sausage. If you’re in a rush, Greek yogurt with fruit is a great option."

Lunch: "Air-fried pork chops, cucumber sandwiches with turkey and cheese, or a hearty salad topped with chicken or tuna work wonders."

Dinner: "I love shredded chicken soup with bone broth, eggs, and bacon bits—it’s warm, filling, and protein-packed."

RELATED:CDC Warns of Norovirus Outbreak Across the US as "Stomach Bug" Cases Rise

Snack Smart with Protein

Lillie discourages frequent snacking but offers protein-rich ideas if hunger strikes. "Hard-boiled eggs, beef jerky, and cheese are great options," she says. For a creative twist, add protein powder to your coffee or crack a raw egg into it. "The hot coffee will gently cook the egg, creating a creamy texture."

The Scale Isn’t Everything

As you increase protein, the scale might not reflect immediate progress. "Protein helps repair and grow muscle, so you may be losing fat while gaining muscle," Lillie explains. Instead of relying on the scale, she suggests: "Measure your waist, check how your clothes fit, or look at yourself in the mirror for a better sense of progress."

Plan for a Week of High-Protein Meals

To make things simple, Lillie shares a week’s worth of meal ideas:

Day 1 Breakfast: Three-egg omelet with cheese and salmon

Day 2 Lunch: Ground beef bowl with spices

Day 3 Dinner: Baked salmon with butter and olives

"Each meal provides roughly 30 grams of protein, making it easy to hit your daily target," she says.

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Stay Consistent for Long-Term Results

"Weight loss isn’t about eating healthy for a month—it’s about building habits for life," says Lillie. By prioritizing protein, you’ll curb cravings, feel full longer, and sustain your weight loss journey. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

He Lost 100 Pounds After Correcting These 5 “Normal” Behaviors Keeping Him “Fat”

Dusty Young Nutrition & Fitness Coach
Coach Who Dropped 100 Pounds Reveals 10 Reasons Why You Aren’t Losing Weight
Copyright dusty.coaches/Instagram
Leah Suzanne
By Leah SuzanneApr 20, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are your everyday habits preventing you from losing weight? According to one expert, he lost weight when he figured this out and corrected it. Weight loss coach Dusty Young, who shed 100 pounds on his own journey, has cracked the code with a revolutionary approach that is taking social media by storm. “These 5 normal behaviors are keeping you fat,” he says. “These are progress killers. Weight loss isn’t about being perfect—it’s about what you do most of the time. And these 5 sneaky habits? They’re more common (and costly) than you might think.”

Always Grabbing the Closest Parking Spot

“Always grabbing the closest parking spot,” is the first mistake. “Seems minor, but these missed chances to move really add up. A few extra steps a day won’t burn 1000 calories, but done consistently? HUGE impact (an extra 500 steps per day = over 90 more miles walked per year)” he adds.

Eating Something Because It’s “Healthy”

Mistake two is eating it because it’s “healthy.” ”Smoothies, nuts, avocado toast—sure, they’re nutritious, but they’re also calorie-dense. ‘Healthy’ isn’t a loophole. Calories still count, even when the label says organic,” he says.

Taking Mindless Bites While Cooking

Taking “mindless bites while cooking,” is another mistake. “A spoonful here, a chip there… and suddenly you’ve eaten 300 calories before the meal even starts. If you need a taste-test, portion it. Or sip water, chew gum, do anything other than graze like a raccoon in a trash can,” he says.

Drinking Your Calories

“Drinking your calories” is another common mistake. “Lattes, juice, boozy brunch cocktails—delicious, but often a calorie bomb with zero staying power. Try zero-calorie swaps or at least downsize your go-to,” he writes.

Polishing Off Your Kid’s Plate

The final mistake? “Polishing off your kid’s plate,” he says. “We get it—no one wants to waste food. But you’re not a garbage disposal. If it’s not part of your meal, pack it up or toss it. Your goals are greater than cold Dino-nuggets.”

The Fix

“The fix? You don’t need to flip your whole life upside down. But these normal, everyday habits? They sneak in, stack up, and quietly keep you stuck,” he says. “Fat-loss doesn’t care if the calories came from ‘healthy’ food, tiny bites, or your kid’s leftovers—it just adds them up.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

4 Simple Protein-Packed Meals You Can Make with Farmers Market Finds

Delfin Jaranilla
Copyright isaucier/Instagram
Christopher Roback
By Christopher RobackApr 19, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Most of us struggle to include enough protein in our daily meals while keeping things fresh and exciting. Lucky for us, farmers markets offer incredible ingredients that can transform ordinary meals into nutritional powerhouses. We spoke with Delfin Jaranilla, Chef/Partner at Leland Eating & Drinking House, who shared his expertise on creating simple, protein-rich meals using local ingredients. Discover these chef-approved recipes and elevate your protein game with minimal effort.

Why Farm-Fresh Makes a Difference

The quality of your protein matters just as much as the quantity. "Buying from local farmers markets gives you the advantage of selecting produce and meats that are as fresh as possible," explains Chef Delfin. Unlike supermarket options, farmers market proteins haven't undergone extensive processing to extend shelf life. The meats you'll find are typically free-range, organic, and pasture-raised, making them more nutritious than their industrially farmed counterparts.

Getting Your Protein Right

Mature man tasting the food he is preparing in the kitchen at home.Shutterstock

Many home cooks struggle with portion control when it comes to protein. "The most challenging part of making successful protein-rich meals is simply having the right quantity," says Delfin. He recommends adjusting your protein intake based on your activity level and body weight. Athletes and highly active individuals should aim for higher protein consumption compared to those with more sedentary lifestyles.

Roasted Rosemary Lemon Chicken Breast

fresh chicken breast raw on cutting board​8. ChickenShutterstock

This simple yet flavorful dish packs about 50 grams of protein and requires minimal prep work. Delfin suggests marinating chicken breasts overnight in salt, pepper, dried oregano, fresh rosemary, lemon slices, and olive oil. Pan-sear the chicken for two minutes on one side, then finish in a 450°F oven for 15 minutes. Pair with whole roasted sweet potatoes (wrapped in foil and cooked in the same oven for 30 minutes) and chili crunch spinach for a complete meal that's as nutritious as it is delicious.

Local Trout with Ginger and Garlic

trout area fishing

Shutterstock

Transform farmers market trout into a protein-rich meal containing approximately 40 grams of protein. Start by sautéing minced ginger and garlic in a combination of olive and sesame oils. Add about 100g of local trout ( Delfin recommends Hudson Valley Fisheries trout for New Yorkers), season with soy sauce or tamari and yuzu juice, and garnish with fresh sliced scallions and toasted sesame seeds. Serve over steamed rice for a satisfying meal that comes together in minutes.

Hearty Pork and Beans

close-up red kidney bean in wood spoon and gunny bag on wood tabShutterstock

This comforting dish delivers an impressive 90 grams of protein. Delfin starts with soaked kidney beans cooked in water and crushed tomatoes, along with aromatics like garlic, onion, carrots, celery, fresh thyme, and bay leaves. After an hour of simmering, add cubed pork shoulder (about 200g) seasoned with salt, pepper, and smoked paprika. Once the beans are tender, incorporate fresh local kale or Swiss chard and finish with a splash of sherry vinegar for brightness. This dish is a staple at Leland, where they feature different variations based on seasonal availability.

Protein-Packed Farro Salad

Cooked Organic Farro Grain in a Bowl for DinnerShutterstock

Don't overlook grains as a protein source. Delfin creates a protein-rich farro salad (40-50g protein) by cooking farro in salted water until tender, then cooling it before adding other ingredients. The dressing consists of olive oil, red wine vinegar, and lemon juice, seasoned with salt and pepper. For added protein, incorporate a cup of toasted pine nuts, golden raisins for sweetness, minced shallots, grated garlic, fresh cherry tomatoes, and herbs like dill, basil, or parsley. Serve with boiled eggs to boost the protein content even further.

Preserving Nutrients in Your Market Finds

Greengrocer preparing organic fresh agricultural product at farmer marketShutterstock

The way you cook your farmers market treasures can significantly impact their nutritional value. "Steaming vegetables and soups are my two favorite ways to cook while consuming as many nutrients as possible," shares Delfin. Steaming preserves most nutrients without adding fat, while soups allow you to combine multiple vegetables and proteins in one pot, creating a nutrient-rich meal with minimal effort.

Balancing Proteins with Seasonal Produce

Creating well-rounded meals means pairing your proteins with seasonal vegetables. "Balancing your protein-rich meals with fresh, seasonal, local greens is a great way to balance out your meal," advises Delfin. He recommends leafy greens in spring and summer, hearty chicories in late summer through early winter. With some knowledge, you can find vitamin-rich greens year-round to complement your protein sources.

Simple Cooking for Maximum Flavor

When working with high-quality farmers market ingredients, less is more. "Keep it simple! You're already buying the best of the best," says Delfin. A little olive oil, garlic, salt, pepper, and lemon juice can enhance the natural flavors of farm-fresh proteins without overwhelming them. While recipes provide guidance, Chef Delfin emphasizes the importance of tasting as you go and adjusting seasonings to your preferences. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

3 Daily Exercises Every Person Over 50 Should Be Doing, According to a Trainer

3 Daily Exercises Every Person Over 50 Should Be Doing, According to a Trainer
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Christopher Roback
By Christopher RobackApr 19, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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Getting older doesn't mean giving up on mobility and strength. Will Harlow, an Over-Fifties Specialist Physiotherapist, clinic owner, and bestselling author, has identified three essential movements that can help adults over 50 maintain their health and mobility. "These three movements focus on areas of the body that commonly become weak and stiff as we age," Will explains in his post. "Just doing these movements a couple of times a day is often enough to reverse that process." These simple exercises can help you move with less pain, build strength, and improve your overall health - all it takes is a few minutes each day.

Why These Movements Matter

"I've chosen these three movements because they are all to do with areas of the body that become weak and stiff and tight in people over the age of 50," Will shares. These targeted exercises address the most common mobility issues that develop with age. Each movement can be adapted to different fitness levels, so whether you're just starting your fitness journey or you're already active, you can benefit from these exercises. "I understand that the over 50s category has a whole range of abilities," Will notes, which is why he breaks down each movement into beginner, intermediate, and more advanced versions.

Safety First

Before beginning any new exercise routine, it's important to consider your individual needs. "Make sure you get checked out by your healthcare professional to see if it's applicable to you," Will advises, "and definitely avoid any of the movements that cause pain." Your safety and comfort should always be your priority. Start slowly with the easier variations and progress only when you feel ready. Listen to your body and respect its limitations while gently expanding your capabilities.

The Sit Back Squat

Stay home alone to workout. Fit mature man in sportswear doing squats in living room interior, exercising his legs on domestic training during coronavirus isolation, free spaceShutterstock

The sit back squat is perfect for improving mobility in your hips, knees, and ankles. "This is one of my favourite exercises," Will says, because it works multiple areas at once. To perform this exercise, find something stable to hold onto like a kitchen counter or sturdy chair. Place both hands on the support and lean slightly forward. Then sit back as if you're lowering into a chair, rounding your back as you go. "When I'm going back like this, I'm stretching my lower back... my buttock is getting stretched... I'm also stretching the quads and the calf muscles at the back," Will explains, highlighting how comprehensive this single movement is.

Modified Sit Back Squats

Smiling senior woman making squat exercise at home, active sporty elderly lady training on her yoga mat, smiling during fitness workout in her airy, well-lit living room, copy spaceShutterstock

If the full sit back squat is challenging, Will offers simpler alternatives. "If you can't do this movement, we're going to break it up into a few chunks," he suggests. You can start by simply holding onto something and leaning back to stretch your lower back. As you gain confidence, try bringing your body down toward your knees more to increase the stretch. "If your knees are sore, you can see I'm only slightly bending my knees but I'm getting all of the benefit in my hips and in my back," Will points out. For those with back issues, keeping the back straight while doing an upright squat is another excellent option.

Practice Tips for Squats

Elderly couple doing squats together at home. Cheerful grey-haired spouses doing exercises, look to each other and smiles, mature

Shutterstock

Consistency is key with these exercises. "What I like to tell people to do is play around in these movements probably for two or three minutes a day," Will recommends. Experiment with different variations and holding positions that feel beneficial for your body. "Really rounding your back, bringing your bottom as close to the floor as you can is a lovely way to get a stretch all over the body," he notes. This flexibility in approach allows you to personalize the exercise to your needs while still gaining the mobility benefits.

The Overhead Reach

Fitness woman doing push-ups at the wall, back view

Shutterstock

The overhead reach targets shoulder mobility and the mid-back (thoracic spine). "Doing this a couple of times a day is key for these specific areas of the body," Will notes. Stand facing a wall with one hand placed against it and good posture. Slowly walk your fingers up the wall as high as comfortable. "For many people this exercise alone is going to be enough and it will improve your shoulder mobility," Will explains. If you feel stiffness, hold that position briefly, then gently lean into the wall before bringing your hand back down.

Advanced Overhead Technique

Sporty young woman doing standing wall push up triceps strength exercise during urban outdoor fitness workout.​ Mistake 1: Starting with Wall Push-upsShutterstock

For those who can easily reach overhead, Will offers a progression. "If you're a bit more advanced and you can quite easily get your hand up here, what we're going to do next is walk closer to the wall until your nose is touching the wall," he instructs. From this position, maintain good posture and lift your arm off the wall without moving your nose away. "This is a great exercise to build strength and stability in the shoulder in that last movement. You'll also work on your thoracic spine control as well," Will explains. He emphasizes keeping your neck relaxed by maintaining gentle contact between your nose and the wall.

Perfecting Your Overhead Form

Proper form makes this exercise more effective. "The key here is to keep your neck relaxed and we do that by keeping the nose resting gently on the wall," Will advises. He also suggests engaging your core for stability: "Squeeze your glutes and then lift away." This creates a more integrated movement pattern that enhances the benefits. "Spend a couple of minutes on each side and that will really really improve your shoulder mechanics and stiffness in the upper limb and give you healthier shoulders as a result," Will promises.

Hip Rotation Benefits

The final movement addresses a crucial area for maintaining mobility as we age. "As we get older the hips become stiffer, the ligaments tighten around the hips and if we lose cartilage in the process of arthritis, we can lose the ability to rotate the hips," Will explains. This stiffness can be the first sign of developing hip problems. "If we want to avoid unhealthy hips as we get older, this is a key exercise to do daily," he emphasizes. Regular hip rotation exercises can help maintain the joint's health and function.

Hip Rotation Technique

Will describes this exercise as "very very simple" yet effective. Lie on your back with one leg straight and the other bent. Bring the bent leg up to a 90-degree angle with your body, then rotate the leg inward, bringing the shin across your body. Return to neutral, then rotate outward. "The leg is not moving, it's just turning and the thing that's doing the rotating is actually in my hip," Will clarifies. The hip joint serves as the pivot point, with the movement occurring from that joint rather than the knee.

What to Expect from Hip Rotations

When practicing hip rotation, you might discover imbalances. "You might find or be surprised to find that one of them on one side is very very stiff and the other one moves quite well," Will observes. This asymmetry is common and represents "the early sign that stiffness is setting in." Don't be discouraged by initial limitations. "If you start to work on it like this, just going from one to the other as long as it's pain-free to do so, it will improve over time," he reassures. The exercise may initially feel fatiguing because you're isolating muscles that aren't used to being worked in this way.

The Power of Consistency

The key to success with these movements is regular practice. "It doesn't take that much practice to start to see improvements, but the benefits on your mobility and your walking and your strength are definitely worth it," Will encourages. Even a few minutes dedicated to these exercises each day can lead to significant improvements over time. "If they do them over time, what it does is improve their mobility, help them move with less pain and better strength, and leads to better overall health," he shares based on his experience with clients. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

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