You are probably familiar with high protein consumption diets, which have recently seen a resurgence since diets like Atkins and the Zone gained popularity in the 1990s. Diets like the Caveman or Paleo diet can vary in terms of macronutrient ratios, but they are generally rich in protein. While the standard keto (or “keto”) diet emphasizes fat, it can also be high in protein consumption. Even foods based primarily on plants or ultimately can be rich in proteins.
Protein consumption is a vital part of a healthy diet. It helps build and repair muscles, organs, and bones. High protein diets have also found to help reduce fat, lose weight, increasing fullness or a feeling of fullness, and maintaining muscle. However, high protein diets have also associated with several risks that are important to know and understand. Nutrition experts do not recommend that consumption exceed the recommended daily allowance.
When calculating the total amount of protein you are currently consuming or should be eating, consider the proteins in your diet (for example, food and drink sources). You should also find supplements, if the supplements you are using contain significant amounts of protein, such as protein powder.
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Risks of Overeating Protein:
Consuming large amounts of any nutrient over a long period generally carries risks, as can be the case with protein. Overuse can lead to an increased risk of certain health complications, according to research. Eating a high protein diet for healthy people has potential benefits. However, it is essential to understand the health problems associated with excess protein in the body, especially if you follow a diet that is too high in protein for an extended period.
Weight gain:
Diets high in protein can lead to weight loss, but this type of weight loss can only be short-lived. The excess protein consumed is usually stored as fat, while the excess amino acids excreted. It can tip to weight gain over time, mainly if you consume more calories while trying to increase your intake of protein. A study in 2016 found that weight gain was mostly associated with diets where protein replaced carbohydrates, but not when it returned fat.
Bad smell:
Intake of large amounts of protein can lead to bad breath, especially if you limit your carbohydrate intake. In a previous register, 40% of participants reported lousy breath. Part of this could be because your body goes into a metabolic state called ketosis, which produces chemicals that give off an unpleasant fruity odor. Brushing and flossing will not remove the scent. You can increase your water intake, brush your teeth more frequently, and chew gum to counter some of these effects.
Constipation:
In the same study, 44% of participants reported constipation. High protein diets that limit carbohydrates are generally low in fiber. Increasing your intake of water and fiber can help prevent illness. Tracking your bowel movements can be helpful.
Diarrhea:
Overeating dairy or processed foods, along with a lack of fiber, can cause diarrhea. It is true if you are lactose intolerant or if you consume sources of protein such as fried meat, fish, and poultry. Eat heart-healthy protein. For diarrhea, drink plenty of water, avoid drinks with caffeine, limit fried foods and excessive fat intake, and prevent fiber intake.
Dehydration:
Your body removes excess nitrogen with fluids and water. It can dehydrate even if you are not thirsty more than usual. A small study of athletes in 2002 found that as protein intake increased, hydration levels decreased. However, a 2006 study found that consuming more protein had the least effect on hydration. This risk can minimize by increasing your water intake, especially if you are an active person. Regardless of protein intake, it is still essential to drink plenty of water throughout the day.
Kidney damage:
While no significant studies are linking high protein intake to kidney damage in healthy people, too much protein can cause harm in people with pre-existing kidney disease. It is due to excess nitrogen found in the amino acids that make up proteins. Damaged kidneys have to work harder to remove extra nitrogen and waste from protein metabolism. Separately, a 2012 study examined the effects of low-carbohydrate, high-protein diets compared to low-fat diets on the kidneys. And the study found that in healthy, obese adults, a two-year low-carb, high-protein diet not associated with any noticeable adverse effects on kidney filtration, albuminuria, or water balance. -electrolyte compared to a low-fat diet.
Increased risk of cancer:
Reliable studies have shown that specific high protein diets that are particularly high in red meat protein linked to an increased risk of various health problems, including cancer. Intake of more red and processed meat is associated with colorectal, breast, and prostate cancer. Conversely, consuming protein from other sources has been associated with a decreased risk of cancer. Scientists believe that this could be due, in part, to hormones, carcinogens, and fats found in meat.
Heart Disease:
Eating lots of whole red meats and dairy products as part of a high protein diet can lead to heart disease. It could link to a higher consumption of saturated fat and cholesterol. Eating vast amounts of red meat and high-fat dairy products increased the risk of coronary heart disease in women, according to a 2010 study. Poultry, fish, and nuts lowered the risk. A study also showed that long-term consumption of red meat might increase trimethylamine N-oxide (TMAO), a chemical generated by the gut that linked to heart disease. The results also showed that reducing or eliminating red meat in the diet reversed the effects.
Calcium Loss:
High protein and meat diets can cause calcium loss. It occasionally associated with osteoporosis and poor bone health. A review of the 2013 study found an association between high levels of protein intake and poor bone health. However, another 2013 survey found that the effect of the protein on bone health is inconclusive. More research is needed to expand and conclude these findings.
What is normal?
The ideal amount of daily protein you should consume varies based on several factors, such as age, sex, action, health, total diet, and other variables. However, the recommended daily amount of protein for adults can calculate based on their body weight. For most adults with the least physical activity, experts recommend consuming a minimum daily average of 0.8 grams of protein per kilogram (kg) of body weight. If you exercise primarily with weights or body weight for more than an hour on most days of the week, you can do well by eating up to 1.2 to 1.8 grams per kg of body weight per day.
However, some people, including elite athletes, can eat up to 3.5 g per kg of body weight without side effects. Overall, experts also believe that most healthy adults can tolerate eating 2 g of protein per kg of body weight per day in the long term. While others believe that healthy adults can safely consume even higher levels of protein consumption regardless of activity level, this has not extensively studied in the long term.