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Can eating too much protein be harmful
There are some who dislike fat and carbohydrates, but protein is generally well-received. It makes sense: protein is necessary for healthy bones, muscles, skin, and almost every other component of the body. It also triggers thousands of various chemical reactions that keep your body operating at peak efficiency. That being said, greater is not necessarily better.
In an attempt to tone up or lose weight, people frequently follow high-protein diets, even though the National Academies of Sciences, Engineering, and Medicine recommends taking between 10 and 35 percent of daily calories from protein (equal to 50 grams to 175 grams). According to a 2022 review that was published in the Journal of Cachexia, Sarcopenia and Muscle, eating more protein than is advised has no positive effects on athletic performance and only slightly increases muscle mass in healthy adults who perform resistance exercise training.
For healthy people, in fact, consuming excessive amounts of protein can be detrimental rather than beneficial, frequently at the expense of fiber, carbs, or other essential nutrients. Overindulging in protein over an extended length of time can strain the kidneys, liver, and bones and perhaps raise the risk of cancer and heart disease.
These are some serious indicators that indicate whether you may be consuming too much protein during the day.
1. You Must Urinate Constantly
Eating too much protein may be the cause of your constant need to urinate. The waste from the broken-down protein may accumulate since our kidneys can only handle so much protein at once.
Researchers also discovered in a 2020 study published in Nutrients that kidney stones were less common in people who followed plant-based and low-fat dairy protein diets than in people who consumed a diet heavy in meat, animal protein, and low in calcium. This occurrence may be explained by the higher synthesis of uric acid in individuals with a diet high in animal-based protein, which increases the risk of kidney stones.
A 2019 review in NefrologÃa claims that eating too much protein also causes extra waste to build up, which makes the atmosphere much more acidic and makes you constantly want to urinate. Over time, problems with the liver and bones may also result from increased acid production.
2. It Seems as Though You're in a Funk
You may have lost weight or toned up for summer thanks to a high-protein diet, but might it also be the cause of your melancholy? Perhaps, particularly if your ratio of protein to carbs is completely incorrect.
High-protein, low-fat diets have been linked to an increased risk of depression in healthy people, according to a 2018 Lifestyle Genomics study. According to a 2020 study published in the Qom University of Medical Sciences Journal, stress, worry, and depression may also be linked to a low-carb diet. These findings support the idea that consuming a modest amount of carbohydrates may lower your risk of anxiety and depression because they help your body release serotonin, or the “feel good” hormone.
Research in this field is still ongoing, though, as some studies have produced contradicting results. One such study from Nutrition Reviews from 2021 found no relationship between non-depressive people’s mood with low-carb, moderate-protein, and high-fat diets. Nonetheless, pay attention to consuming USDA MyPlate-recommended portions of fat, protein, and carbohydrates.
3. You Have Diarrhea
Diets high in protein tend to be poor in fiber, particularly if the majority of the protein comes from animal products, which can be quite harmful to your digestive tract. Fiber, which is exclusively present in plant-based foods like whole grains, legumes, vegetables, fruits, nuts, and seeds, aids in the movement of food through your intestines.
It can have a significant effect to vary your protein consumption by including foods like tempeh, beans, or whole grains that provide both protein and fiber. In addition to simply becoming regular again, you can try increasing your diet of fruits and vegetables to reap a host of other health benefits, such as preventing weight gain and chronic diseases, as well as maintaining the health of your digestive system.
4. Your Weight Is Returning to Normal
Although high-protein diets are frequently commended for helping people lose one or more dress sizes in as little as one week, the long-term consequences aren’t as favorable. Eating extremely little carbohydrates is frequently associated with a high-protein diet, which isn’t sustainable for most of us over time. This can cause you to crave food, have less energy for your morning workout, and ultimately cause you to gain back the weight you have fought so hard to shed.
Neuroscientist Sandra Aamodt, Ph.D., has studied the relationship between brain weight and function for many years. In an interview with EatingWell, she said, “Don’t do anything to lose weight you’re not willing to do forever.” This is because, if you lose the weight, your brain can definitely change the way it behaves, but you still have to work hard to keep it off. For long-term health, choosing restrictive diets like the ketogenic diet might not be the greatest option.
5. You're Always Exhausted
Eating too much protein can cause fatigue in your body for a number of reasons, even if you manage to obtain the recommended eight hours of sleep each night. First off, excessive intake has been shown to put stress on the kidneys, liver, and bones, making them work harder than necessary. Not getting enough carbohydrates can also have an impact on our brains, making it harder for us to function normally and stay alert, focused, and energized.
Your brain uses carbohydrates as its primary energy source, thus in order to regain your best energy, you should definitely increase your consumption of healthy carbohydrates such whole grains, fruits, and vegetables. You’ll be getting more of the vitamins, minerals, and fiber that your body needs to be healthy and happy overall in addition to having more energy again.
6. Your Breath Is Bad
If you or someone you know has tried the ketogenic diet, you’ve probably heard of the phenomenon known as “keto breath.” This is what happens when you prioritize eating fat and protein above healthful carbohydrates. Your body needs to adapt and start producing ketones, which smell bad and are similar to acetone—yes, the stuff in nail paint remover!
To help your body start running on carbohydrates again and to help you breathe clean again, try to find a more balanced way to consume macronutrients. Consider replacing a few animal sources of protein with plant-based alternatives, such as beans and whole grains. You can increase your intake of healthful carbohydrates while maintaining a high-protein daily intake.
Consuming excessive amounts of protein—or any other nutrient—may be more detrimental to your health than beneficial. In the long run, it could be better to consume a range of plant-based foods and consume a moderate quantity of protein each day rather than concentrating on quick fixes. Look through our selection of delectable meals that are high in protein to get ideas and motivation for incorporating them into your balanced diet right now!