From Weight Gain To Cancer, Know 5 Dangerous Side Effects Of A High-Protein Diet

Many people suffer from constipation, which only becomes severe if you continue eating lots of protein daily

New Delhi: Proteins are known as building blocks of the body and are extremely important for overall health and well-being. Made of amino acids, protein-rich foods help build and repair muscles and bones and make hormones and enzymes. They are also used as an energy source.

Even though a high-protein diet is generally recommended for weight management, growth and maintenance, and providing structure to the body, consuming too much can have dangerous long-term risks.

Potential risks of too much protein in the body

According to experts, excess protein limits carbs so much that your body may not be able to absorb enough nutrients or fibre, which helps in regulating digestion and other vital functions.

Also, it causes a bevy of problems like bad breath, headaches 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.

Weight gain

High protein in your daily diet can tout weight loss, but experts say it will be only short-term, as excessive of it gets 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.

Studies say weight gain usually happens in people who replace protein with carbohydrates. 1

Constipation

Many people suffer from constipation, which only becomes severe if you continue eating lots of protein daily.

According to studies, it usually happens when you follow a high-protein diet without enough fibre. Certain high protein foods like meat, are extremely low in fibre, leading to obstruction of stools, and giving you stomach pain, and discomfort. 2

Fibre intake, drinking plenty of fluids, and regular exercise, can help prevent or relieve constipation.

Kidney damage

One of the most disastrous consequences of high-protein diets is irreversible damage to the kidneys, even in healthy individuals.

According to health experts, it happens due to excess nitrogen found in the amino acids that make up proteins. Damaged kidneys have to work harder to get rid of the extra nitrogen and waste products of protein metabolism.

Increased cancer risk

Certain high-protein diets, especially the ones based on red meat are linked to an increased risk of various health issues, including life-threatening cancer. 3

Doctors say eating more red or processed meat is generally associated with colorectal, breast, and prostate cancer.

Heart disease

Consumption of red meat and full-fat dairy foods as part of a high-protein diet may lead to heart issues. Doctors say it could be due to saturated fat and cholesterol present in these foods.

According to studies, these diets especially cause an increase in the risk of coronary heart disease in women. Eating poultry, fish, and nuts lowered the risk. 4

How much protein intake is normal?

Studies say the ideal amount of protein to be consumed daily depends on a lot of factors like

Age
Gender
Activity
Health
Diet
Body weight

Experts say for most adults who do not indulge in too much physical activity, consuming a minimum daily average of 0.8 grams of protein per kilogram of body weight is highly recommended.

For those who do high-intensity exercises daily for more than an hour, they are recommended to eat up to 1.2 -1.7 grams per kg of body weight each day.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.