Protein plays a critical role in our well-being. It supports muscle growth, repair, maintenance, weight management by promoting satiety, and also contributes to enzyme and hormone production. According to Meenu Balaji, chief nutritionist at Pragmatic Nutrition, Chennai, protein is "absolutely essential for our survival, since the human body can’t make all the essential amino acids." However, the amount of protein your body needs depends on factors such as age, weight, activity level, and health goals. "The adult protein requirement varies, but a general guideline is 0.8 to 1.2 grams per kilogram of body weight," said Ekta Singhwal, dietician at Ujala Cygnus Group of Hospitals. But have you ever wondered what would happen if you eliminated protein from your diet? Let's find out. While the long-term consequences may vary, Balaji said a no-protein diet would be "life-threatening and not recommended." "Protein is important for our health for multiple reasons. It is not just about muscles. Enzymes and hormones in our body are proteins, and we need them for sustenance and survival. Even the hemoglobin in the blood has 'globin,' a protein that transports oxygen to different body parts," she said. Protein is vital for growth and development in children and plays a pivotal role in different stages of life, including pregnancy. According to her, protein deficiency, particularly in children, is often seen in developing countries as Kwashiorkar. When you stop eating protein altogether, which she doesn't advise, you may experience short-term changes such as: 1. Loss of muscle mass: Studies show that not eating protein for 7 days can affect muscle mass. This impact is more pronounced in the elderly. 2. Slows metabolism: Muscles are crucial to maintaining metabolic rate. Losing muscle due to insufficient protein intake can slow metabolism and lead to weight gain. 3. Affects immunity: The risk of falling sick often increases. 4. Increases cravings: Insufficient protein intake can increase your food cravings since you don’t get all the essential nutrients and feel less full after meals. 5. Skin and hair damage: Protein is integral to the skin and hair structure. You may develop brittle nails, dull skin, and even hair loss if you do not get enough protein. 6. Affects bone strength: The absence of protein weakens bones and increases the risk of fractures. Achieving a well-rounded protein intake involves diversifying your protein sources. "While animal products like lean meats, poultry, and fish are excellent protein providers, plant-based sources such as beans, lentils, tofu, and quinoa can be equally effective," said Balaji. Including a variety of protein-rich foods ensures you receive a spectrum of essential amino acids crucial for bodily functions. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
