Are You Consuming Too Much Protein? Beware of These Signs
Proteins are the building blocks of life; you probably already know that you should include more proteins in your diet because they are the basis of muscle building and rebuilding, give you more satiety and so are also important for weight loss.
However, "eating more" can often be confused with "eat as much as possible". So, some people feel they do not eat this macronutrient enough, but few know that even protein can bring too much side effects.
Yes, there is a reason why nutritionists ask you never to exceed the recommended protein intake. A high protein diet actually induces weight loss and promotes lean muscle mass, but there is a certain limit beyond which this essential nutrient begins to detract from your health. So how much protein is too much?
On average, men should consume 56 grams of protein and women should consume 46 grams of protein per day. You can also calculate this from body weight. Adults should maintain 0.8 grams of protein per kg of body weight. Consuming more than 2 grams of protein per kg is considered excessive.
So now that you know how much protein is safe, learn about the many side effects of consuming it in excess:
1. Gain weight
A high protein diet helps you lose weight. But when it exceeds the limit, it can result in weight gain. In the long run, when the body excretes an excess of amino acids, the surplus is stored as fat. This happens especially when you increase your calorie intake just to consume more protein. According to a 2016 study, weight gain happens when proteins are used to replace carbohydrates rather than fat.
High protein diets that replace carbohydrates turn out to be poor in fiber as well. As a result, there is the risk of constipation. In a 2003 study, 44% of people reported constipation due to increased protein intake. To combat this, drink more water and increase your fiber intake.
Combining many dairy products with low fiber can result in diarrhea. The effect is more relevant if you are lactose intolerant. To prevent this from happening, drink more water, avoid caffeine, and increase fiber intake.
- The Source of Protein You Should Insert in the Diet to Lose Weight
- How to Make a Protein Shake Without Needing Supplements
- Eating Lots Of Protein Does Bad?
- 5 Signs That You Are Not Consuming Enough Protein
4. Kidney problems
Consuming more protein should not create kidney problems in healthy people. However, those with kidney disease may expose their kidneys to some damage. Eating too much protein increases the nitrogen content in the blood, which puts more pressure on the kidneys to filter the blood. Over time, this can expose your kidneys to serious damage.
5. Loss of calcium
According to a 2013 study, high levels of protein are linked to the loss of calcium in the body. This is sometimes linked to osteoporosis and poor bone health and happens because consuming too much protein induces the body to excrete calcium through the urine. As a result, your dietary need for calcium increases.
So if you do not increase your calcium intake to compensate for this loss, you increase the risk of osteoporosis later in life. So the more protein you consume, the more calcium you will lose.
To break down the proteins in the body, put them in use, and excrete the waste, a lot of water is needed. So if you do not drink enough water to make up for the need, you may feel dehydrated.
To prevent this from happening, you should increase your water intake when increasing your protein intake, to make up for the loss. This loss of water will begin to reflect on your skin and hair.