What happens if you eat too much protein?

This is an automatically translated article.

In recent years, the high-protein diet has been one of the most popular. Everyone wants a diet that's delicious, easy to follow, and guaranteed to help you lose weight easily, build muscle, protect your joints, or prevent Alzheimer's disease. So have you ever wondered what happens if you eat too much protein? Find out more articles below.

1. Importance of Protein

Proteins are the building blocks of life, and every living cell uses them for both structural and functional purposes. They are long chains of amino acids linked together like beads on a string, then folded into intricate shapes. There are 9 essential amino acids that you must get through your diet and 12 non-essential acids that your body can produce from other organic molecules.
The quality of a protein source depends on its amino acid structure. The best protein sources contain all the essential amino acids in proportions suitable for humans.
In this respect, animal protein (animal protein) is better than vegetable protein (vegetable protein). Given that animal muscle tissue is very similar to human muscle tissue, this makes perfect sense.
The basic recommendation for protein intake is 0.36 grams of protein per pound of body weight (0.8 grams per kilogram) per day. This means 56 grams of protein for a 154-pound (70-kg) person.
This meager intake may be enough to prevent complete protein deficiency. However, many scientists believe it is not enough to optimize health and body composition. People who are always physically active or lifting weights need more than that.

2. What happens if you eat too much protein?

You're probably familiar with the high-protein diet, which has seen a recent resurgence since diets like the Atkins and Zone gained popularity in the 1990s. Caveman or Paleo diets may vary in macronutrient ratios, but are usually high in protein.
While the standard ketogenic diet emphasizes fat, it can also be high in protein. Even a mostly or entirely plant-based diet can be high in protein.
Protein is an essential component of a healthy diet. It helps you build and repair muscles, organs, and bones. High-protein diets have also been shown to be helpful in weight loss, increased satiety or fat loss, and muscle gain.
However, high protein diets are also associated with some risks that are important to be aware of and understand. Nutritionists do not advocate consuming more than the recommended daily amount.
When calculating the total amount of protein you eat or should eat, take into account protein from your diet (e.g. food and drink sources). You should also take supplements into account, if the supplement you use contains a significant amount of protein, such as a protein powder.
Consuming large amounts of any nutrient over a long period of time often comes with risks, as is the case with protein. According to research, excessive consumption can lead to an increased risk of some of the following health complications:
2.1. Weight gain A high-protein diet can help you lose weight, but this type of weight loss may be short-term. Excess protein consumed is usually stored as fat, while excess amino acids are excreted. This can lead to weight gain over time, especially if you consume too many calories while trying to increase your protein intake. A 2016 study found that weight gain was significantly associated with diets where protein replaced carbohydrates, but not when it replaced fat.

2.2. Bad breath Eating large amounts of protein can lead to bad breath, especially if you limit your carbohydrate intake. In an old registry, 40% of participants reported bad breath. This may partly 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 odor. You may have to double your water intake, brush your teeth more often, and chew gum to counteract some of these effects.
2.3. Constipation In the same study, 44% of participants reported being constipated. High-protein diets that restrict carbohydrates are often low in fiber. Increasing water and fiber intake can help prevent constipation. Tracking your bowel movements can be helpful.
2.4. Diarrhea Overeating dairy or processed foods, along with a lack of fiber, can cause diarrhea. This is especially true if you are lactose intolerant or consume protein sources such as fried meat, fish and poultry. Instead, you should eat heart-healthy proteins. To avoid diarrhea, drink a lot of water, avoid caffeinated beverages, limit fried foods and consume a lot of fat, increase fiber intake.

2.5. Dehydration Your body has eliminated excess nitrogen with fluids and water. This can make you dehydrated even though you don't feel more thirsty than usual. A small 2002 study involving athletes found that as protein intake increased, hydration levels decreased. However, a 2006 study concluded that consuming more protein would have minimal impact on hydration. This risk or effect can be minimized by increasing water intake, especially if you are an active person. Regardless of protein consumption, the most important thing is to drink plenty of water throughout the day.
2.6. Kidney damage Although there are no reliable primary studies linking high protein intake to kidney damage in healthy individuals, excess protein can cause damage in people with pre-existing kidney disease. This is because excess nitrogen is found in the amino acids that make up proteins. Damaged kidneys have to work harder to remove excess nitrogen and waste products of protein metabolism. A 2012 study alone looked at the effects of a low-carbohydrate and high-protein versus low-fat diet on the kidneys.
Research shows that in healthy obese adults, a two-year low-carbohydrate, high-protein weight loss diet is not associated with significant adverse effects on renal filtration, albuminuria, or fluid and electrolyte balance compared with a low-fat diet.
2.7. Increased risk of cancer Studies have shown that certain high-protein diets, especially those made from red meat, are associated with an increased risk of various health problems, including cancer. . Eating a lot of red and/or processed meat has been reliably linked to colorectal, breast, and prostate cancer. In contrast, eating protein from other sources has been linkedTrusted Source with a reduced risk of cancer. Scientists believe this is in part likely due to hormones, cancer-causing compounds and fats found in meat.
2.8. Heart disease Eating a lot of red meat and full-fat dairy foods as part of a high-protein diet can lead to heart disease. This is likely related to a higher intake of saturated fat and cholesterol. According to a 2010 study, eating a lot of red meat and high-fat dairy was shown to increase the risk of coronary heart disease in women. Eating poultry, fish and nuts reduces the risk of disease.
A 2018 study also found that long-term consumption of red meat can increase trimethylamine N-oxide (TMAO), a chemical produced in the gut linked to heart disease. The results also showed that reducing or eliminating red meat in the diet reversed the effects.

2.9. Calcium loss Diets high in protein and meat are likely to lose calcium. This is sometimes associated with osteoporosis and poor bone health. A 2013 review of studies found a link between high protein consumption and poor bone health. However, another 2013 review found that the impact of protein on bone health was inconclusive. Further research is needed for the expansion and conclusion of these findings.

3. What is the normal amount of protein you need?

The ideal amount of protein you should consume each day varies depending on a number of factors, including age, gender, activity, health, total diet, and other variables. However, in most cases, the recommended daily amount of protein for adults can be calculated based on your body weight.
For most adults with minimal physical activity, experts recommend a minimum daily average of 0.8 grams of protein per kilogram of body weight. If you exercise mainly with weights or weights for more than an hour most days of the week, you can eat up to 1.2 to 1.7 grams per kilogram of body weight per day. day.
However, some people, including elite athletes, can eat up to 3.5 g per kilogram of body weight without any side effects. In general, experts also believe that most healthy adults can tolerate 2 g of protein per kg of body weight per day for long periods of time. While others believe that healthy adults can safely consume even higher amounts of protein regardless of activity levels, this has not been studied extensively over the long term.

4. The best source of protein

When you choose foods high in protein, be sure to choose healthier options. This may help reduce the risk of some of the negative effects of a high-protein diet. Healthy sources of protein include:
Lean grass-fed meat and pasture-raised poultry Eggs from farm-raised hens Legumes Nuts Grains Try to avoid high-fat meats and other foods dairy products as well as fried or processed protein sources. Instead, eat heart-healthy proteins.

5. When to see a nutritionist?

It is important that you weigh the risks before starting a high-protein diet to determine if it is right for you. Always talk to your doctor before starting any new diet, especially if you have any health conditions. Your doctor and dietitian can help you weigh the pros and cons of a high-protein diet based on your individual needs.
Overall, the most important thing is that you eat a healthy, balanced diet and engage in an active lifestyle. Tailor your plan to achieve your goal, whether it's weight loss or muscle gain, in a way that's best for your health and that you can sustain in the long run.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

Reference source: healthline.com - health.harvard.edu