Importance of Protein & Protein Deficiency

Question of the week- What are the best choices for protein? How can I tell if I am not getting enough?

This weeks vlog discusses the importance of protein and what sources are the best choices for your overall health. It’s key to have adequate protein intake.  Signs and symptoms of too little protein are:

  • Lack of energy, no desire to do things

  • General weakness and lethargy

  • Fainting – weak feeling especially during or after a work out.

  • Headache

  • Thinning or brittle hair, hair loss

  • Edema – A collection of fluid under the skin, which most commonly affects the legs, feet, and ankles, but can occur anywhere on the body.

  • Weight issues

  • Ridges or deep lines in finger and toe nails

  • Skin becomes very light, burns easily in the sun

  • Reduced pigmentation in the hair on scalp and body

  • Skin rashes, dryness, flakiness

  • Muscle soreness and weakness, cramps

  • Slowness in healing wounds, cuts, scrapes, and bruises

  • Bedsores and other skin ulcers

  • Difficulty sleeping

  • Nausea and stomach pain

  • Crankiness, moodiness

  • Severe depression

  • Anxiety

Suggestions for non meat sources of protein:

  • Legumes and beans

  • Soy, mycoprotein and tofu products

  • Nuts and seeds

  • Sprouted seeds

  • Whole grains

  • Algae and seaweed

  • Most plant foods contain protein

Protein foods also help to slow down the absorption of glucose into the bloodstream which reduces hunger by reducing insulin levels and making it easier for the body to burn fat. Carol discusses the tier list of how to get your protein starting with veggies, Greek Yogurt, animal sources and then protein drinks. While all vegetables do contain enough protein to register. Vegetable protein is considered to be incomplete, which means if you eat a diet based in vegetables you are probably not getting all of the essential amino acids your body needs to function. You can get your protein amounts for vegetable and animal sources: CLICK HERE.

If a food supplies a sufficient amount of the nine essential amino acids, it is called a complete protein. Virtually all proteins from animal foods are complete. Foods that lack or are short on one or more of the essential amino acids such as some fruits, grains, and vegetables are incomplete proteins. Such plant-derived foods can nonetheless be excellent sources of protein if eaten in combination with animal proteins. We want you to have balance in your meals for your overall health.

Beans provide nearly as much protein as meat, and are much lower in fat and calories. One cup of cooked beans contains 12 to 25 grams of protein. Once you are p3 stabilized, try adding 1/2 cup of black beans to your diet daily.

Greek Yogurt is one of our favorite dairy sources packing 20g of protein in the Fage 2% Read more about Greek Yogurt. CLICK HERE

Watch Carol’s VLOG, we want you to see there are many protein sources and to not always think about meat when getting in your protein. Animal sources are important, but so are vegetables, beans and dairy. Keep your menu interesting adding a nice variety to your plate.


  1. Brandi on October 31, 2014 at 2:02 pm

    I’m on day 19 VLCD. For past 10 days or so I feel very weak, can barely get up steps, out of breath, etc. I am also lightheaded most of the time. I’ve lost 19.5 & I’m at 192 lbs. I’m a 37 yo mom of three. Losing .5lb/day for past 10 days. Any advice or tips? I take the drops.

    • admin on November 2, 2014 at 6:35 pm


      It is probably a dose or calorie issue. Email me at and lets take a close review and see if we can’t get this resolved for you.

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.