Do High Protein Diets Work?

You’ve undoubtedly heard the promises by now: Here’s a diet that’s delicious, simple to follow, and guaranteed to help you lose weight quickly. Maybe it’s intended to help you gain muscle, protect your joints, or prevent Alzheimer’s. Whatever the diet and the claim, it’s likely that it’s too good to be true.

High protein diets have been increasingly popular in recent years, whether the protein is ingested as a supplement (protein shakes for bodybuilders!) or as a larger-than-usual component of a balanced diet (such as The Zone, Atkins, or Paleo Diets).

Perhaps you’re interested in one of these diets or have already tried one—have you ever wondered if overeating protein could be harmful?

Protein Requirments


A variety of factors determine the amount of protein your body requires, including your weight, age, body composition objectives, level of physical activity, and overall health. The RDA for protein is 0.36 grams of protein per pound (0.8 grams per kg) of body weight.

However, it is important to note that this is the very minimum most people require to prevent muscle loss, meet amino acid requirements, and maintain nitrogen balance. Eating more of this vitamin may have certain advantages.

Some experts suggest that physically active people require far more protein than the RDA. Many professional organizations recommend 0.54–0.9 grams of protein per pound (1.2–2 grams per kg) of body weight per day.

Athletes may have considerably greater requirements. Furthermore, pregnant and breastfeeding women, elderly persons, and specific medical disorders require more protein than the general population.

For example, the RDA for protein for pregnant women is 0.5 grams per pound (1.1 grams per kg). However, research indicates that daily protein requirements during pregnancy are substantially higher, at roughly 0.75 grams per pound (1.66 grams per kg) in early pregnancy and 0.8 grams per pound (1.77 grams per kg) in late pregnancy.

Dangers of Overeating Protein


If you consume too much protein in your diet, you will see these warning signs:

Bad Breath


If you have attempted the keto diet, you’ve probably heard the phrase “keto breath.” When you focus on protein and fat instead of good carbs, your body adjusts and creates ketones that smell bad, like acetone (yep, the component in nail paint remover!).

Trying to find a more balanced approach to macronutrient consumption will help your body get back on track with carbs and get your breath back to normal. Simply substituting plant protein for animal protein—such as whole grains and beans—every week will keep your protein consumption at the upper end of your daily needs while increasing your intake of nutritious carbs.

You’re stuck in a rut


A high-protein diet may have helped you tone up for summer or get closer to your ideal weight, but might it also be contributing to your depression? Maybe. Especially if your protein-to-carbohydrate ratio is out of sync.

Carbohydrates are in charge of your brain, telling it what to do and how to do it. Carbohydrates, in particular, are essential for the release of serotonin, your body’s “feel-good” hormone. According to one study on the psychological effects of low-fat and low-carb diets, people who followed a high-protein, high-fat, and low-carb diet for a year had more anxiety, depression, and other negative feelings than those who followed a low-fat, high-carb, moderate-protein diet.

Frequent Urination


If you feel like you need to pee all the time, it could be due to a high protein intake. As the kidneys are unable to process all the protein at one time, excess protein can accumulate.

Protein buildup in the kidneys causes an acidic environment, leading you to pee all the time. Increased acid production can potentially lead to bone and liver disorders.

The side effects begin with minor dehydration but can progress to the formation of painful kidney stones. Researchers discovered that plant and dairy proteins had a much lower negative impact on renal function than non-dairy animal protein (meat).

Fatigue


Even if you get your coveted eight hours of sleep every night, overeating protein can leave your body fatigued for a variety of reasons. First, we now understand that excessive intake can place a burden on your kidneys, liver, and bones, prompting them to work overtime. In addition, eating too few carbs might harm our brains, stopping us from being sharp, focused, and enthusiastic throughout the day.

You should increase your consumption of carbs that are nutritious, such as whole grains, fruits, and vegetables, to start feeling better again. Not only will you have more energy, but you’ll also be getting more of the vitamins, minerals, and fiber that your body requires to be healthy and happy.

Constipation


High-protein diets generally lack fiber, especially if your major protein sources are animal products, which can cause digestive problems. Fiber, which can only be found in plant foods, aids in moving everything through your intestines.

Simply varying your protein consumption with foods that provide fiber and protein, such as whole grains, beans, or tempeh, can significantly impact. Increasing your fruit and vegetable intake has much more health benefits than simply getting back on track. Think about how you can protect your body against chronic diseases and weight gain, as well as how you can maintain your gut healthy, to mention a few.

What to do for a Healthy Diet?


Maintaining a high-protein diet requires great attention to detail:

  • Inquire about any pre-existing diseases (such as kidney disease) that would make following a low-carb diet a bad idea.
  • Make sure your protein intake is coming from foods that are low in fat and high in fiber, such as low-fat dairy products (such as cheese), fish, nuts, and beans, as well as lean poultry and turkey.
  • Your daily protein intake should be spread out throughout the day.
  • The Mediterranean or DASH diets are terrific places to start if you eat a diet rich in vegetables, fruits, and fiber.

Book an appointment now to answer all your queries. You can book an appointment with the top nutritionists in Lahore through Marham.

Frequently Asked Questions(FAQs)

1- How much protein should I eat?


Adults should ingest 0.8 g protein per kg body weight (0.36). An active man should consume 56 grams of protein per day, whereas an active woman consumes 46 grams.

2- Is a high protein diet safe for kidneys?


Diets high in protein have been demonstrated to promote kidney damage. In healthy persons, greater protein diets have little effect on kidney function.

3- Can I take a protein shake without exercise?


Because protein contains calories, consuming too much might hinder weight loss, especially if consumed in addition to a regular diet without exercise. Adults require 46-56 grams of protein per day, depending on weight and health.

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