Some high-protein diets limit carbs so much that you might not get enough nutrients or fiber. This can cause problems such as bad breath, headache 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.
Eating too much protein can worsen kidney problems, and over time can cause symptoms like bad breath, indigestion and dehydration. Certain sources of protein like meat, dairy, and processed foods can increase the risk of chronic illnesses like heart disease and cancer.
“Yes, there is such a thing as too much protein,” Nicholas says. “The general consensus is that two grams per kilogram of body weight is the upper limit for most adult males.” So, if you weigh 185 pounds, you shouldn't be eating more than 168 grams of protein per day.
Protein poisoning is when the body takes in too much protein with not enough fat and carbohydrate for a long period of time. Other names for this are “rabbit starvation” or “mal de caribou.” These terms came about to describe only consuming very lean proteins, such as rabbit, without consuming other nutrients.
In addition to heart disease, studies suggest that eating high amounts of protein can contribute to high cholesterol levels, gout and may put a strain on the kidneys, especially those who suffer from kidney disease.
When we overconsume protein—whether it comes from lentils, supplements or steak—our body breaks the excess down into urea, a nitrogen-containing compound that exits the body via urine and ultimately ends up in sewage.
Amyloidosis is a condition in which too much of a particular protein (amyloid) collects in the organs, so that they are not able to work normally. Amyloidosis can affect the heart, kidneys, liver, spleen, nervous system, stomach or intestines.
Everyone has different protein requirements, but for most people, 100 grams per day is a good goal. Active people may need more, while less active people can do with less.
In fact, eating 200 grams of protein each day may actually be unsafe for a large percentage of the adult population. However, athletes who regularly engage in high-intensity workouts or who are trying to build muscle mass may benefit from consuming 200 grams of protein on a daily basis.
Commonly quoted recommendations are 56 grams/day for men, 46 grams/day for women. You could get 46 grams/day of protein in 1 serving of low-fat greek yogurt, a 4 oz. serving of lean chicken breast and a bowl of cereal with skim milk.
Excess protein consumed is usually 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.
High-protein diets typically include large quantities of protein and only a small amount of carbohydrate. Most people can follow a high-protein diet by eating meat, fish, dairy products, beans and legumes, eggs, and vegetables that are relatively rich in protein, such as asparagus and spinach.
What can you do if you've gone overboard on protein? Relax! You can't ruin your kidneys, gain weight, or do irreparable harm from a single meal, says Kubal. For right now, you can drink more water to help your kidneys move things through and flush the nitrogen from the protein out of your system, she recommends.
Drinking water is a good way to help get rid of high protein in your body. Your body is a fascinating, well-oiled machine that's extremely effective at balancing the amount of protein in your blood and urine when everything is working as it should.
You've got brain fog
“Brain fog, in general, is also a possibility from too much protein, as a sugar deficit for the brain can cause your brain to actually shrink,” Immer explains. Overeating protein means that you might be displacing your carbs.
High dietary protein intake can cause intraglomerular hypertension, which may result in kidney hyperfiltration, glomerular injury, and proteinuria. It is possible that long-term high protein intake may lead to de novo CKD. The quality of dietary protein may also play a role in kidney health.
Foamy, frothy or bubbly urine.
Protein shakes and protein powder can make you poop.
They can even cause diarrhea. If you are sick of running to the bathroom after drinking a protein shake, this article is for you.
On the flipside, too much protein can lead to diarrhea, according to Livestrong. That's because people often turn to dairy and processed food to hit their protein goals. This can cause you to have loose stool.
Foamy urine is a sign of protein in the urine, which is not normal. “Kidneys filter the protein, but should keep it in the body,” explains Dr. Ghossein. If kidneys are releasing protein into the urine, they are not working properly.
High protein, low carb diets may promote weight loss, preserve muscle mass, improve blood sugar control, lower your risk of heart disease, and enhance bone health.
If you want to lose weight, aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram of body weight (. 73 and 1 grams per pound). Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram (1-1.5 grams per pound) if aiming for weight loss.
Everyone's body is different but generally, protein can be difficult for the body to digest. Instead, increase your protein intake slowly over a week or two, allowing your body to adapt to the higher levels of protein. As a general rule, focus on whole foods first.