For most healthy people, a high-protein diet generally doesn’t hurt when followed for a short time. Such diets may help with weight loss by making you feel fuller.
But many health issues may happen if you follow a high-protein diet for a long time. And researchers are still studying the long-term risks of high-protein diets that limit carbohydrates (carbs).
Some high-protein diets limit carbs so much that you might not get enough nutrients or fiber. This can cause problems such as bad breath, headache and constipation.
Some high-protein diets allow red meats, processed meats and other foods high in saturated fat. These foods may increase your risk of heart disease. And they can increase your low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol.
A high-protein diet may worsen how well a kidney works in people with kidney disease. This can happen because the body may not be able to get rid of all the waste products of protein that’s broken down.
If you want to stick to a high-protein diet, choose your protein with care. Stay away from processed meats. Pick good protein choices such as:
Soy protein
Beans
Nuts
Fish
Lean chicken with no skin
Lean beef
Pork
Low-fat dairy products
The quality of the carbs you eat is important too. Cut processed carbs from your diet, such as chips and cookies. Choose carbs that are high in fiber and nutrients, such as whole grains, vegetables and fruit.
Talk with your health care provider before starting a weight-loss diet. This is very important to do if you have kidney disease, diabetes or other long-lasting health conditions.
Remember that weight loss may be short-term, especially if you go back to how you used to eat. The best eating plan is one that you can stick to.
With
Katherine Zeratsky, R.D., L.D.
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Protein and heart health. American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/protein-and-heart-health. Accessed July 1, 2022.
5 tips to curb your late-night snacking. Academy of Nutrition and Dietetics. https://www.eatright.org/health/wellness/healthy-habits/5-tips-to-curb-your-late-night-snacking. Accessed July 1, 2022.
Perreault L, et al. Obesity in adults: Dietary therapy. https://www.uptodate.com/contents/search. Accessed July 5, 2022.
2020-2025 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://www.dietaryguidelines.gov. Accessed July 5, 2022.
Duyff RL. Protein power. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. 5th ed. Houghton Mifflin Harcourt; 2017.
Moon J, et al. Clinical evidence and mechanisms of high-protein-diet-induced weight loss. Journal of Obesity & Metabolic Syndrome. 2020; doi:10.7570/jomes20028.
Freire R. Scientific evidence of diets for weight loss: Different macronutrient composition, intermittent fasting, and popular diets. Nutrition. 2019; doi:10.1016/j.nut.2019.07.001.
Ko GJ, et al. The effects of high-protein diets on kidney health and longevity. Journal of the American Society of Nephrology. 2020; doi:10.1681/ASN.2020010028.
Too much protein can cause health problems, including weight
weight
Average adult human weight varies by continent, from about 60 kg (130 lb) in Asia and Africa to about 80 kg (180 lb) in North America, with men on average weighing more than women.
https://en.wikipedia.org › wiki › Human_body_weight
They found that while the prevailing advice for promoting good health is that increasing the proportion of protein in daily calorie intake is beneficial, consuming protein in excess not only doesn't add to the development of lean muscle but can cause unintended adverse health effects.
Consuming more protein than the body needs can cause symptoms such as intestinal discomfort, dehydration, nausea, fatigue, headaches, and more. Chronic protein overconsumption can also increase the risk of conditions such as cardiovascular disease, blood vessel disorders, liver and kidney issues, and seizures.
How much protein do you need? Anywhere from 10% to 35% of your calories should come from protein. So if your needs are 2,000 calories, that's 200–700 calories from protein, or 50–175 grams. The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight.
In conclusion, a high protein diet can be beneficial for workout, as it can aid in muscle building, increase metabolism, and help you feel full. However, there are also potential drawbacks, including the risk of kidney damage, dehydration, and nutrient imbalances.
Extra protein is not used efficiently by the body and may impose a metabolic burden on the bones, kidneys, and liver. Moreover, high-protein/high-meat diets may also be associated with increased risk for coronary heart disease due to intakes of saturated fat and cholesterol or even cancer [31].
This can cause problems such as bad breath, headache and constipation. Some high-protein diets allow red meats, processed meats and other foods high in saturated fat. These foods may increase your risk of heart disease. And they can increase your low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol.
High dietary protein intake can cause intraglomerular hypertension, which may result in kidney hyperfiltration, glomerular injury, and proteinuria. It is possible that long-term high protein intake may lead to de novo CKD. The quality of dietary protein may also play a role in kidney health.
Plant-based protein like beans and nuts are easier on the kidneys than animal proteins like meat and dairy products. This is because plant proteins produce less acid in the body than meat proteins. More acid in body can damage the kidneys.
Can too much protein be harmful? The short answer is yes. As with most things in life, there can be too much of a good thing and if you eat too much protein, there may be a price to pay. For example, people that eat very high protein diets have a higher risk of kidney stones.
Although the results aren't always this dramatic, most studies do show that high protein diets lead to significant weight loss. A higher protein intake is also associated with less belly fat, the harmful fat that can build up around your organs and cause disease.
Globally, most people exceed minimum protein consumption recommendations, but Americans and Canadians take it to another level. Despite eating more protein than any other region, Americans and Canadians eat the least amount of plant-based protein — instead, they get it from animal meat, dairy, and eggs.
High-protein diets may tout weight loss, but this type of weight loss may only be short-term. Excess protein consumed is usually stored as fat, while the surplus of amino acids is excreted. This can lead to weight gain over time, especially if you consume too many calories while trying to increase your protein intake.
Protein adds a metabolic burden on your body, especially on the kidneys. A high protein intake for a long time can cause digestive, kidney, and bone disorders. People with a very active lifestyle can tolerate higher amounts of protein than those with a sedentary lifestyle.
Some high-protein diets limit carbs so much that you might not get enough nutrients or fiber. This can cause problems such as bad breath, headache and constipation. Some high-protein diets allow red meats, processed meats and other foods high in saturated fat. These foods may increase your risk of heart disease.
You shouldn't eat too much protein. Eating more protein than recommended won't have health benefits and could actually cause side effects. If you eat more than 2 grams per kilogram of body weight per day, you might start experiencing symptoms ranging from GI discomfort and dehydration to kidney disease.
“Yes, there is such a thing as too much protein,” Nicholas says. “The general consensus is that two grams per kilogram of body weight is the upper limit for most adult males.” So, if you weigh 185 pounds, you shouldn't be eating more than 168 grams of protein per day.
A higher protein intake actually increases your levels of the satiety (appetite-reducing) hormones GLP-1, peptide YY, and cholecystokinin while reducing your levels of the hunger hormone ghrelin. If you replace some of the carbs and fat in your diet with protein, you may experience less hunger and feel greater satiety.
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