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Consuming adequate protein, meaning an intake ofaround the RDA(about 46-56 grams per day) or even a littleabove it, is essential for strength and lean body mass, as well as immune health, gut health, and bone health (learn more abouthow much protein you should aim for every day). But like everything else, moderation is still key. Consistently consuming protein amounts that greatly exceed one’s needs has side effects. Some of these are some mild, short-term effects; other are more long-term and largely dependent on what type of protein sources you’re going overboard in consuming.
Check out these8 things that can happen to your body when you eat too much protein.
1. Dehydration & Increased Thirst
Unlike carbs and fat, protein contains nitrogen which must be removed and turned into urea before the body can use a protein’s amino acids. The kidneys filter urea from the blood and remove it from the body as urine. This means higher protein intake requires more water or fluid to help the kidneys do their job. And if fluid intake doesn’t keep up with the kidney’s needs, the hypothalamus will trigger your thirst response to encourage you to consume some fluids. (Learn more about10 side effects of not drinking enough water.)
2. Constipation
Increasing protein means adding protein-rich food and supplements, and sometimes adding those protein foods in place of lower-protein, higher-carb ones such as fruit, grains, legumes, and some vegetables. These changes can drastically decrease fiber intake, and constipation is common when following higher-protein, lower-carb diets due to this decrease in fiber, as well as increased fluid needs. To avoid this, aim to get25 to 30g of fibereach day, and increase fluid intake to account for increased protein. (Eat more of thesehigh-fiber foods to help you poop.)
3. Weight May Go Up or Down
Consuming adequate protein is essential when trying to lose weight. In fact, research suggests that higher-protein diets may even be more effective due to protein’s effects on metabolism and satiety. This can work well if calorie intake isn’t exceeding needs. But if calories exceed that, then that extra energy is stored as fat—including calories from protein. Additionally, higher-fat protein foods such as some animal proteins and dairy products will also be higher in calories due to their fat content.
4. Bad Breath
5. Increased Risk for and Frequency of Gout
6. Increased Cancer Risk
7. Change in Heart Disease Risk
8. Increased Susceptibility to Kidney Stones
Carolyn Williams, PhD, RD, is author to the new cookbook,Meals That Heal: 100 Everyday Anti-Inflammatory Recipes in 30 Minutes or Less, and a culinary nutrition expert known for ability to simplify food and nutrition information. She received a 2017 James Beard Journalism award, and her work is regularly featured in or on respective websites for Cooking Light, RealSimple, Parents, Health, EatingWell, Allrecipes, My Fitness Pal, eMeals, Rally Health, and the American Heart Association. You can follower on Instagram@realfoodreallife_rdor on carolynwilliamsrd.com.
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