What are the Side effects of a high protein diet?

In this article, we are going to discuss the “Side effects of a high protein diet”. I will include some of the effects of extra protein on your body, as well as the right balance of macronutrients in your diet

What are the Side effects of a high protein diet?

There are some effects of a high protein diet. They range between weight gain; bad breath, constipation, diarrhea, dehydration, kidney damage, and an increase in risks of diseases. 

Excess protein consumption does not bring more benefits. In fact, it comes with a lot of side effects. It leads to weight gain. This is due to the excess consumption of protein. Any food that is consumed in excess would increase in weight.

Excess consumption of carbohydrates will lead to excess weight gain. Excess fat intake will also lead to weight gain. Just like these two macronutrients in excess can increase the weight just like the excess protein intake. 

A high protein diet causes bad breath. Bad breath is due to high protein intake and low carbs intake. This is known as the ketosis process that happens in the keto diet.

With ketosis, ketone bodies are produced and used as energy sources instead of carbs. These ketone bodies lead to bad breath.  The bad breath is hard to get rid of, it is not simply gone by brushing the teeth.

High protein diets are typically low in fiber. The low fiber intake would put you at a higher chance of having constipation. This will lead to straining and pushing which would lead to hemorrhoids and bleeding. This can be fixed by increasing the water content and fiber in your diet. 

A high protein diet can cause the opposite reaction, diarrhea. People who consume a high-protein diet can go for dairy alternatives instead of meat. Dairy affects a lot of people with lactose intolerance. 

Diarrhea causes a lot of water loss and electrolyte imbalance. That is why it is crucial to hydrate when you suffer from diarrhea. 

High protein intake can also cause dehydration. When a person consumes protein in the form of protein shakes, they will not drink as much as water intake.

Excess protein causes some kind of kidney damage. This is due to the excess nitrogen in protein. The excess nitrogen should not be accumulated in your body. The kidneys are responsible for filtering out excess toxins from your body. 

This means excess nitrogen would make your kidneys need to work harder to secrete and filter all the amount of nitrogen in the body. 

High-protein diets increase the risk of heart diseases. Things due to the protein source you are picking. Red meat is rich in saturated fat. Saturated fat increases the risk of heart disease. 

What is the right balance of macronutrients to include in your diet?

It is recommended that a diet should have the highest percentage of carbs. It should range between 45% to 65% of your calories from carbs. This is due to the need for energy for your body’s functions, and this can be provided by carbs.

 For fat, the percentage ranges between 20% to 35% of your daily intake. Fat is essential for your body’s functions. For protein, the percentage ranges from 10% to 35% of your daily calorie intake. Protein is essential for the prevention of muscle mass loss. Low protein diets can lead to major muscle mass loss.

It is not only about the percentage and labeling food as carbs, protein, or fat. The important thing is the quality of food included in the diet. You can go for nuts or olive oil as a source of fat, which is way much better than eating fried food or processed food that does contain fat.

It does not bring any nutritional benefits to you. The nuts provide omega-3 fatty acids and antioxidants. While fast food packs no mutational value whatsoever to your diet. It does not contain any benefits, just adds to your calorie count.

That means quality matters when picking your food choices. Make sure to pick healthy food choices that are rich in nutrients, vitamins, and minerals that your body needs.

Conclusion 

In this article, we discussed the “Side effects of a high protein diet”.I included some of the effects of extra protein on your body, as well as the right balance of macronutrients in your diet

References 

What Happens If You Eat Too Much Protein? (healthline.com)

The Best Macronutrient Ratio for Weight Loss (healthline.com)

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