Eating a high-protein meal has various benefits, including weight loss, muscle gain, and overall fitness. But how much protein is too much protein?
How much protein do you require every day?
- The amount of protein you consume every day depends on various factors, such as age, height, and weight.
- It is recommended that you consume 10-35% of your daily calories in the form of protein.
- You must eat at least 1 gram of protein for every 1kg of your body weight every day!
- For a meal that is high in protein, consume 1.2-1.5 grams of protein per kg of your body weight.
Are you eating too much protein?
Protein is made up of healthy amino acids, but your body needs other nutrients to function, such as carbs, fibre, and fats. Replacing proteins for these nutrients can create problems for your body.
So what are the signs you are eating too much protein?
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Bad breath
When you consume low carb meals that are high in protein for a long period may cause your breath to smell bad. This is because your body undergoes ketosis as you replace carbs with proteins. In such a state, the chemical reactions in your body will cause keto breath.
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Constipation
Following a high-protein diet usually comes at the cost of fibre consumption. You must consume fibre in your diet for a healthy bowel movement. A lack of fibre can eventually cause constipation and discomfort. Including a source of fibre in every meal is a must!
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Weight gain
Consuming a higher protein diet usually results in excess calories. Although initially, high-protein diets cause weight loss, over time, you will start to gain weight! If you are experiencing sudden weight gain, chances are you are eating too much protein!
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You feel exhausted
Consuming only proteins puts a strain on your liver and kidneys, making it harder for your body to function than normal. A high protein diet with low carbs makes your brain feel foggy and you won’t be as sharp. When designing your high-protein diet, be sure to include a good ratio of carbs and fibre as well!
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Having to pee a lot
Your kidneys are working overtime to break down excess proteins and excrete them with your urine. But such a load on your kidneys can make you have to pee several times. Such an effect is called a diuretic effect. In the long run, this could lead to kidney stones and even kidney damage!
The bottom line
The age-old saying that 'too much of anything is bad' stands true. Eating a high-protein diet has many benefits, but you must understand your limits and find the best ratio for you. Meet with your nutritionist to plan a diet suited to your requirements!
References:
https://www.eatingwell.com/article/291875/6-signs-you-could-be-eating-too-much-protein/
https://www.healthline.com/health/too-much-protein#recommended-daily-protein
