Are high-protein diets safe? (2024)

FAQs

Are there risks of consuming a high-protein diet? ›

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.

Though high protein diets may be safe for people with normal kidney function, people with decreased kidney function should avoid them. High dietary protein may accelerate the decline of kidney function in this population ( 19 ). The kidneys filter and remove waste products of protein metabolism from the body.

Excessive protein intake would be more than 2 grams per kilogram of body weight each day.

You'll build and maintain more muscle mass.

A strong body performs better throughout daily activities, and muscles also burn more calories than fat, even at rest.

“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.

What are the signs of too much protein? Too much protein can cause fatigue, dehydration, nausea, diarrhea, indigestion, and digestive discomfort. It is best for a person to contact a doctor for advice if they believe they are consuming too much protein.

Overall, everyone has different dietary requirements, but for the average person, 100 grams of protein daily is ideal. Keep in mind that if you're active, you may need more protein in your diet. This visual guide shows what 100 grams of protein look like whether you follow a vegan, vegetarian or omnivore diet.

Eating too much protein for a prolonged period of time can place a burden on the kidneys, liver and bones, as well as potentially increase the risk for heart disease and cancer.

High-protein diets are not recommended because they restrict healthful foods that provide essential nutrients and do not provide the variety of foods needed to adequately meet nutritional needs.

Overview. 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.

How has eating more protein changed my body? ›

Eating more protein may help you lose body fat while maintaining muscle mass, especially if you include resistance training. But overdoing it on protein can have some negative consequences on your health, including nutritional deficiencies, constipation and a depressed mood.

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.

In conclusion, a high protein diet can be beneficial for workout, as it can aid in muscle building, increase metabolism, and help you feel full. However, there are also potential drawbacks, including the risk of kidney damage, dehydration, and nutrient imbalances.

Protein also has benefits for fat loss during intentional calorie restriction. In a 12-month study in 130 overweight people on a calorie-restricted diet, the high-protein group lost 53% more body fat than a normal-protein group eating the same number of calories ( 30 ).

Consuming a high-protein diet during weight loss allows your body to better target fat losses during this time which can help to create some body recomposition. However, it will not likely be as substantial as it would when combined with strength training exercise.

Researchers at the Roy Blunt NextGen Precision Health building discovered how excessive protein consumption increases the risk of heart attack and stroke. A diet high in protein is often promoted as part of a healthy lifestyle.

In conclusion, a high protein diet can be beneficial for workout, as it can aid in muscle building, increase metabolism, and help you feel full. However, there are also potential drawbacks, including the risk of kidney damage, dehydration, and nutrient imbalances.

Overall, everyone has different dietary requirements, but for the average person, 100 grams of protein daily is ideal. Keep in mind that if you're active, you may need more protein in your diet. This visual guide shows what 100 grams of protein look like whether you follow a vegan, vegetarian or omnivore diet.

Eating more protein may help you lose body fat while maintaining muscle mass, especially if you include resistance training. But overdoing it on protein can have some negative consequences on your health, including nutritional deficiencies, constipation and a depressed mood.