You probably would have heard a lot about high protein diets which have gained popularity with time. However, have you ever stopped to consider its dangers?
High protein diets are diets that contain up to or more than 30 of its calories coming from proteins. On a regular day in America, the total amount of proteins we consume in our diet gives an average of 12%- 16% of the calories we consume.
These proteins help build muscle tissues, repair damaged cells, organs or bones. High protein diest is designed to increase fat loss while reducing lean muscle. However, high protein diets have also been seen to have some risks. These risks are important factors you should know before trying out any protein diet.
Notably, the key is eating in moderation. Experts caution that as long as you don’t exceed the recommended daily amount given, you would be fine. While calculating the number of proteins you consume in food, you should also factor in the amount of protein in your supplements.
Dangers of overeating protein
Consuming too much of any nutrient over a long period comes with risks. Proteins aren’t any different. Overconsumption may lead to an increase in several health complications according to research.
High protein diets may be designed to help shed weight, but when consumed in excess high can do the exact opposite. Therefore, if you consume too many proteins, your body begins to store the excess as fat. Since proteins can be converted to glucose, your body can store the converted proteins as fat. The excess amino acids are then excreted.
Consequently, a study in 2016, discovered that weight gain could be associated with diest with no carbohydrates but not when fat was absent.
Notably, restricting your carbohydrate intake with high protein intake can result in bad breath.
In a study, 40 % of participants on strict protein diets report terrible breath. This symptom can be related to the body’s metabolic process called ketosis. This process gives off chemicals that can have unpleasant smells.
Nonetheless, brushing and flossing won’t help to cure the smell. You can up your water intake for some relief. Other short time remedies are frequently brushing, breath sprays and chewing gums.
About 50% of excess protein users complain of constipation. Protein diets limit the eating of carbohydrates which are rich in fiber.
Therefore, you can increase your water and fiber intake to prevent this. You can also track your bowel movement for better treatment.
Kidney Damage Dangers
Although no study has shown that high protein diets can cause kidney damage, it is inevitable that it worsens already existing conditions.
Because of the excess nitrogen in proteins, it puts a strain on the kidney and damages the kidney of people with a previous condition.
With this, a 2012 study found that healthy obese adults on high protein diets had no noticeable harmful side effects like renal infiltration, albuminuria or fluid, and electrolyte balance when compared with fat diet.