Doctors Reveal: Surprising Signs You Might Be Overdoing Protein

While high-protein, low-carbohydrate diets have been praised for their weight loss benefits, it’s vital to remember that balance is the key to good health. The human body requires protein for essential functions including cell creation, maintenance, and operation, especially in the muscles, bones, and tissues. However, excessive protein intake can also pose health risks.

Protein is an essential nutrient made up of amino acids. Consuming a well-balanced diet that includes lean proteins, carbohydrates, healthy fats, fiber, and ample water, plus essential vitamins and minerals, is considered optimal for overall wellness. Over-reliance on one nutrient, such as protein, can potentially create an imbalance.

Chris Mohr, PhD, RD, an advisor at Fortune Recommends Health, advises, “It’s important to adjust your protein intake to match your lifestyle and other nutrient needs, making sure your body gets what it needs without overdoing it.”

How much protein is enough? That depends on several factors including age, sex, weight, and activity level. Raj Dasgupta, MD, a medical reviewer for NCOA, explains that adults generally need around 0.8 grams of protein per kilogram of body weight, with athletic or highly active individuals requiring more.

Dasgupta further notes that insufficient protein intake can result in fatigue, muscle weakness, or a compromised immune system. Over time, a persistent protein deficiency can lead to muscle wasting, developmental issues in children, and fluid retention.

Conversely, a protein-rich diet exceeding two grams per kilogram of body weight per day can result in several health issues.

For individuals with kidney disease, a high-protein diet may exacerbate their condition, as their body might struggle to eliminate waste products associated with proteins. Recent studies have even suggested that high protein diets can induce kidney problems in previously healthy individuals.

Overconsumption of protein also impacts heart health. Dasgupta warns that diets high in protein, particularly those abundant in red and processed meats, can raise the risk of heart disease due to increased fat and cholesterol.

In addition to these risks, a disproportionate focus on protein intake can lead to nutritional deficiencies. Mohr explains that over-reliance on protein could displace other nutrient-dense foods such as carbohydrates and fats, leading to a decreased intake of fiber, vitamins, and minerals.

Furthermore, overconsumption of protein can cause digestive discomfort including nausea, diarrhea, indigestion, and constipation amongst other things. It can even result in bad breath due to the production of ammonia during digestion, which can lead to an unpleasant odor when there’s an excess of urea present.

In summary, while protein is a crucial part of our diet, it should be consumed in moderation and balance alongside other essential nutrients. If you’re unsure about the right protein intake for your body, consult with a dietitian or your healthcare provider.

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