The Paleo Diet. Protein powder. Half-pound burgers. In case you haven’t noticed, our culture has become obsessed with consuming protein—which means few of us are skimping on the stuff. “We aren’t known as a country that’s low in protein,” says Dawn Jackson Blatner, R.D., author of The Flexitarian Diet. “These days, most of the hot fad diets are very pro-protein.”
But despite our national preoccupation with protein, some of us are still slipping through the cracks—namely vegetarians or people who tend to under-eat, says Blatner. Problem is, it can be tricky to identify what’s considered “not enough” since the recommended intake of protein is a broad range, rather than one hard number. “If somebody is eating a 2,000-calorie diet, it could be 50 grams to 150 grams of protein per day,” says Blatner. (Things like activity level and weight influence where your ideal intake falls.)
Afraid you’re short-changing your system? Forget crunching numbers—just look for these signs that your body is begging for protein:
1. You Crave Sweets
One of the first signs you’re low on protein: You start craving sweets and feel like you’re never quite full, says Blatner. You’d think a protein shortage would trigger an urge for steak and eggs, right? But one of protein’s most critical functions is keeping your blood sugar steady—which means if you’re lacking, your glucose levels will be all over the place, encouraging you to reach for a quick fix like candy. “If all you ate in the morning was a handful of cereal, you’re going to get energy right away, then your energy is going to wane,” she says. “That up-and-down is where cravings come in.”
2. Your Brain Feels Foggy
Balanced blood sugar is essential for staying focused. So when you’re protein-deprived and your glucose levels are fluctuating constantly, Blatner says you may feel a little foggy—like you can’t quite get with the program at work, for example. Why? Because you don’t have a steady stream of carbs to fuel your brain. Protein at meals helps time-release the carbs for steady energy rather than up and down spikes. If you’re relying only on “fleeting foods,” such as crackers or bread, you’ll only experience short bursts of mental energy, followed by the fog.