Fat and carbohydrates often face criticism, but protein consistently enjoys positive attention.
This is understandable: protein is vital for maintaining strong bones, muscles, skin, and numerous bodily functions, as well as facilitating countless chemical reactions essential for optimal health.
However, it’s important to remember that more protein isn’t always better.
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The National Academies of Sciences, Engineering, and Medicine recommends that 10 to 35 percent of daily caloric intake come from protein—roughly 50 to 175 grams.
Despite this, many people opt for high-protein diets hoping to lose weight or enhance muscle tone.
A 2022 review in the *Journal of Cachexia, Sarcopenia and Muscle* revealed that exceeding these recommendations does not improve athletic performance and leads to only minimal muscle gains in healthy adults participating in resistance training.
In fact, consuming excessive protein can be detrimental to healthy individuals, often resulting in a lack of fiber, carbohydrates, and other essential nutrients.
Prolonged high-protein intake can strain the kidneys, liver, and bones, and may increase the risk of heart disease and cancer.
Here are some key warning signs that you may be consuming too much protein:
1. Frequent Urination
If you find yourself needing to urinate often, it might be a sign of excessive protein intake. The kidneys can only handle a limited amount of protein at once, leading to waste buildup from protein breakdown.
A 2020 study in *Nutrients* noted that individuals on plant-based and low-fat dairy diets had a lower risk of kidney stones compared to those consuming a high-animal-protein diet.
The increased production of uric acid from animal protein can elevate the risk of kidney stones, and excess waste can create a more acidic environment, leading to frequent urination and potential bone and liver issues.
2. Feeling Down
While a high-protein diet might help you achieve your summer body goals, it could also contribute to feelings of depression.
A 2018 study from *Lifestyle Genomics* found that high-protein, low-fat diets might elevate depression risk.
Additionally, a 2020 study revealed a connection between low-carb diets and anxiety or stress.
Carbohydrates help release serotonin, the body’s “feel-good” hormone, so maintaining a moderate carb intake can help mitigate anxiety and depression.
3. Constipation
High-protein diets often lack fiber, particularly if most protein sources are animal products.
Fiber is crucial for healthy digestion, as it helps move food through the intestines and is found primarily in plant-based foods like whole grains, legumes, fruits, vegetables, nuts, and seeds.
To alleviate constipation, incorporate fiber-rich foods along with your protein sources, such as beans or whole grains.
4. Weight Gain
Although high-protein diets may lead to quick weight loss, their long-term effects can be less favorable.
These diets typically restrict carbohydrates, which can be hard to maintain.
This restriction can lead to cravings and reduced energy for workouts, making it easier to regain lost weight.
Dr. Sandra Aamodt, a neuroscientist, advises against adopting weight-loss methods that aren’t sustainable in the long run.
5. Constant Fatigue
Even if you’re getting enough sleep, excessive protein can leave you feeling fatigued. Overconsumption can burden the kidneys, liver, and bones, forcing them to work harder.
Additionally, a lack of carbohydrates can hinder brain function, leaving you feeling drained.
Boosting your intake of healthy carbs—like whole grains, fruits, and vegetables—can help restore your energy levels and provide essential vitamins and minerals.
6. Bad Breath
If you or someone you know has tried a keto diet, you may be familiar with “keto breath.”
This occurs when the body shifts to a higher intake of protein and fat at the expense of carbohydrates, producing ketones that emit a strong odor similar to acetone (the main ingredient in nail polish remover).
To eliminate bad breath, consider balancing your macronutrient intake by incorporating more healthy carbs alongside your protein sources.
Swapping some animal proteins for plant-based options like whole grains and beans can maintain your protein intake while increasing healthy carbohydrates.
Conclusion
Consuming excessive protein, like any nutrient, can be more harmful than beneficial for your health.
Instead, incorporating a moderate amount of protein daily alongside a diverse array of plant-based foods can offer greater long-term advantages than merely chasing short-term results.
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