When it comes to healthy macronutrients, fat and carbs each have their detractors, but protein is almost always praised.But what about the cons of excess protein intake?
Protein is a necessary nutrient for healthy bones, muscles, skin, and pretty much every other component of the body, and it’s also responsible for thousands of chemical reactions that keep your body running smoothly. That isn’t to say that more is always better.
Stick to 10-35% Daily Protein Intake
People sometimes follow high-protein diets to lose weight or tone up, but research shows that it’s probably best to stick to the existing recommendation of 10 to 35 percent protein in your daily calories.
According to a review of 32 studies on protein consumption, there is no benefit to eating more protein than is suggested. Too much protein can be ineffective at worst and harmful at best for healthy people, in part because it generally comes at the expense of fibre, carbs, and other essential nutrients.
Consuming too much protein over an extended length of time can put a strain on your kidneys, liver, and bones, as well as raise your risk of heart disease and cancer.
Here are a few significant red flags that you may be consuming excess protein intake in your day.
1. Frequent visits to the Toilet
Excess protein consumption could be the cause of your constant need to pee. Because our kidneys can only digest a certain amount of protein at a time, the excess begins to accumulate.
Protein buildup in the kidneys causes the environment in the kidneys to become considerably more acidic, leading you to have to urinate all the time. Acid production that is too high might create difficulties in the bones and liver.
Mild dehydration is one of the most common side effects, but it can also contribute to the formation of painful kidney stones. Researchers discovered that plant and dairy proteins had a significantly lower detrimental impact on renal function than nondairy animal protein (meat). Is it time to expand your vegetarian protein options?
2. You’re in a Bad Mood
Although a excess protein intake diet may have helped you tone up for summer or get closer to your desired weight, might it also be contributing to your downbeat mood? Maybe. Particularly if your protein-to-carb ratio is out of whack.
Carbs direct your brain’s actions, instructing it what to do and how to accomplish it. Carbohydrates are crucial for the release of serotonin, the “feel good” hormone in your body.
People who followed a high-protein, high-fat, low-carb diet for a year had greater anxiety, despair, and other bad sensations than those who followed a low-fat, high-carb, moderate-protein diet, according to a study published in the American Medical Association.
3. You’re a Constipation Sufferer
High-protein diets are generally deficient in fibre, especially when animal products are the primary source of protein, which can cause digestive problems. Fiber is exclusively present in plant foods and aids in the movement of things through your intestines.
Simply varying your protein consumption with foods that provide both fibre and protein, such as whole grains, beans, and tempeh, can make a significant difference.
Also, increasing your fruit and vegetable intake can provide far more health benefits than simply getting back on track. Consider preventing chronic diseases and weight gain, as well as maintaining a healthy gut, to mention a few.
4. You’re gaining weight again
High-protein diets are frequently commended for their ability to help people lose a dress size or two in as little as a week, but the long-term results aren’t as desired.
A high-protein diet frequently necessitates a low-carbohydrate diet, which is unsustainable for most of us in the long run. This might cause food cravings and a lack of energy in the morning, causing you to regain the weight you worked so hard to lose.
Our brain can modify its habits once you lose weight, it will require you to continue your efforts in order to keep the weight off. Restrictive diets, such as keto, may not be the greatest option for long-term health.
5. You’re Constantly Tired
Even if you get the recommended eight hours of sleep each night, eating too much protein can make your body weary for a variety of reasons. For starters, we now know that excessive intake strains your kidneys, liver, and bones, leading them to work overtime.
Furthermore, eating too little carbohydrates might have a negative impact on our brains, stopping us from being smart, focused, and enthusiastic throughout the day.
Because carbohydrates are your brain’s primary source of energy, you’ll want to up your consumption of nutritious carbs like whole grains, fruits, and vegetables to get back to your best.
Not only will you regain your energy, but you’ll also be getting more of the vitamins, minerals, and fibre your body requires to stay healthy and happy.
6. You have a bad case of bad breath
If you’ve tried the keto diet or know someone who has, you’ve probably heard the term “keto breath.” When you focus on eating more protein and fat instead of good carbs, your body adjusts and creates ketones, which stink like acetone (yep, the chemical in nail paint remover!).
Trying to establish a more balanced approach to macronutrient consumption will help your body get back on track with carbs and your breath will be lovely and fresh again.
Simply substituting plant-based protein sources, such as whole grains and beans, for multiple sources of animal protein each week will keep your protein intake at the upper end of your daily needs while increasing your intake of nutritious carbs.