Fat and carbohydrates are frequently criticised, yet protein continually receives positive attention.
This is understandable: protein is needed for maintaining strong bones, muscles, skin, and a variety of biological processes, as well as supporting innumerable chemical interactions required for good health.
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However, it is crucial to realise that more protein does not always mean better.
The National Academies of Sciences, Engineering, and Medicine recommend that protein account for 10 to 35 percent of daily caloric consumption, or 50 to 175 grammes.
Despite this, many people choose high-protein diets in order to shed weight or improve muscle tone.
A 2022 review in the *Journal of Cachexia, Sarcopenia, and Muscle* concluded that surpassing these recommendations does not increase athletic performance and results in relatively minor muscle gains in healthy persons who engage in resistance training.
In fact, ingesting too much protein can be harmful to healthy people, resulting in a shortage of fibre, carbs, and other vital nutrients.
Prolonged high-protein consumption can strain the kidneys, liver, and bones, raising the risk of heart disease and cancer.
Here are some important warning signals that you might be eating too much protein:
1. Frequent urination
If you find yourself urinating frequently, it could be a sign of too much protein intake. The kidneys can only manage a certain quantity of protein at once, resulting in waste accumulation from protein breakdown.
A 2020 study in *Nutrients* found that people who ate plant-based and low-fat dairy had a decreased incidence of kidney stones than those who ate high-animal-protein diets.
Increased uric acid generation from animal protein can raise the danger of kidney stones, while excess waste can create an acidic environment, resulting in frequent urination and probable bone and liver problems.
2. Feeling down
While a high-protein diet can help you reach your summer body goals, it can also lead to sadness.
A 2018 study from *Lifestyle Genomics* discovered that high-protein, low-fat diets may increase depression risk.
Furthermore, a 2020 study found an association between low-carb diets and worry or stress.
Carbohydrates aid in the release of serotonin, the body’s “feel-good” hormone, therefore eating a reasonable amount of carbs can help reduce anxiety and depression.
3. Constipation
High-protein diets frequently lack fibre, especially when the majority of the protein comes from animal products.
Fibre is essential for proper digestion because it helps transport food through the intestines. It is predominantly found in plant-based meals such as whole grains, legumes, fruits, vegetables, nuts, and seeds.
To relieve constipation, eat fiber-rich foods like beans or whole grains in addition to protein.
4. Weight Gain
Although high-protein diets can help you lose weight quickly, the long-term implications may be less favourable.
These diets often limit carbs, which can be difficult to follow.
This limitation might cause cravings and decreased energy for exercise, making it simpler to recover lost weight.
Dr. Sandra Aamodt, a neurologist, recommends against using weight-loss strategies that are not sustainable in the long run.
5. Constant Fatigue
Even if you’re getting enough sleep, too much protein might leave you feeling tired. Overconsumption can strain the kidneys, liver, and bones, making them work harder.
Furthermore, a shortage of carbohydrates might impair brain function and leave you feeling exhausted.
Increasing your intake of healthy carbohydrates, such as whole grains, fruits, and vegetables, will help you regain energy while also providing critical vitamins and minerals.
6. Bad Breath
If you or someone you know has attempted the keto diet, you may be aware of “keto breath.”
This happens when the body switches to a larger protein and fat intake at the expense of carbs, releasing ketones with a strong odour akin to acetone (the main element in nail paint remover).
To get rid of bad breath, try balancing your macronutrient intake by eating extra healthy carbs alongside your protein.
Replacing certain animal proteins with plant-based alternatives such as whole grains and legumes will help you maintain your protein consumption while increasing your healthy carbohydrates.
Conclusion
Consuming too much protein, like any other nutrient, can be detrimental to your health.
Instead, including a reasonable quantity of protein everyday alongside a varied selection of plant-based foods can provide more long-term benefits than focussing solely on short-term effects.