Does excess consumption of Protein can harm you

What are proteins?

Proteins are the building blocks of life. Every living cell in a body uses the protein for two main reasons that structural growth and to perform functions of the body. They are made up of small fractions called amino acids which are linked together like beads. There are 9 essential amino acids that a body cannot synthesize. Hence those are taken from the food we eat. Amino acid profile of food determines its quality as the source of protein.

Protein helps one to reduce fat, lose weight, increases satiety, and retain muscles. In order to reduce fat, people follow diets that include a high concentration of protein. They avoid food that includes sugar and is especially on a low-carbohydrate diet. Back in the 1990's people use to follow Atkins or Zone diet plans which were high in protein concentration. But at present people follow caveman or paleo diet.

They are a bit different from each other because of their macronutrient ratio but are the high-protein diets. These diets are mostly plant-based.

Can too much protein harm you?

Many might have this question. The protein does harm you and there are several risks of which one should be aware of. There is always a recommended dietary allowance (RDA) for every macronutrient. At present, the RDA for protein is 0.8g/kg (body weight) for adults, 1.5g/kg (body weight) for children and 1g/kg (body weight) for adolescent.

As per nutritional experts, one should avoid exceeding the recommended dietary allowance. One should always count the total protein intake from the diet you follow as well as the supplements (protein powder) you consume.

What happens when one consumes protein more than the requirement?

Many researchers say that if one over-consumes protein, whether it is the protein supplement or the high-dietary protein intake, it can disturb the balance of the human body system. If a human is high on just one nutrient for a long time, it may harm the body and increase the risks of falling ill. It can affect the body of the person leading to complicated health conditions.

Though there are several benefits to being on a high protein diet, as it helps to maintain a healthy lifestyle but it is foremost to know, learn, and understand the consequences of following a high protein diet for a longer period of time.

Over consumption of protein can affect you in many ways such as:

• You may gain weight: Though the study says that protein helps you to lose weight. But it only happens when you are consuming protein as per the RDA. Remember high protein diets are useful for weight loss for a short period of time. If you consume more protein than a body needs, it will be simply stored as fats. The surplus amino acids get flushed out from the body. Proteins too have calories. When you consume more protein than needed, you are consuming a lot of calories too. So while following a high protein diet you don't tend to lose weight in fact you gain more.
  According to the study of 2016, researchers found that weight gain was materially related to diets that replaced carbohydrates by proteins but not when the fats were replaced by protein.
  

• Bad breath: when we follow a high protein diet, the concentration of carbohydrates is least. But it is important to know that when you consume too much protein, it can lead to bad breath. It happens because when your body breaks the protein in order to absorb it, ammonia is produced as the by-product of metabolism assimilated through exhalation. This process is also called ketosis. This happens when carbohydrates are restricted. As per the studies conducted earlier, more than 40% of people reported bad breath.
  You can decrease its effect by drinking a lot of water, brushing your teeth properly, and chewing gum.
  

• Constipation: In many studies, it has reported that people often experience constipation. Due to low carbohydrates and the absence of fibers proper digestion is not possible. If you increase your water and fiber intake, you can improve your digestion. You can even track your bowel movements that practice can also help.
  

• Diarrhea: Several people consume dairy products and processed food in order to reach their protein goals. Hence diet that does not include much fiber with a combination of processed food and dairy products can cause diarrhea. People who are allergic to lactose they jump on protein sources such as fried meat, fish, and poultry. People should avoid caffeine and fried foods; decrease their fat consumption and increase water as well as fiber intake. People should include heart-healthy protein in their diet.
  

• Dehydration: people who are on a high protein diet feel thirsty most of the time. This is because water helps to flush out excess protein and nitrogen waste. Excess consumption of protein can cause diuretic effects in one's body and thus one may tend to urinate much frequently. If you face these issues you must increase your water intake.
  

• Kidney damage: When we consume protein, we also take in by-products of nitrogen. The role of our kidneys is to filter the chemicals from the blood and flush out of the body. Excess consumption can affect the human body as protein foods increase the load on the kidney to do its task. Hence it has to work hard to flush out the huge amount of toxins from the body. It not only damages the kidney but can also make a kidney failure when your kidney is too weak to control. Such cases are mostly seen in obese adults who avoid carbs and follow the high protein diet to lose weight. In their long run of life, they may experience dangerous effects on renal filtration.
  

• Increased cancer risks: people who have a lot of red meat in order to be on a high protein diet may have a greater risk of health issues which even includes cancer. Eating a lot of red meat or processed food/meat causes serious health issues like colorectal, breast, and prostate cancer. People should avoid consuming red meat in large quantities. But one can have other foods that contain proteins that may help to decrease the risk of cancer. The study says that this happens because of injected hormones, carcinogenic compounds, and fats that are found in meat.
  

• Heart diseases: Again red-meat plays a major to increase the risk of heart problems. Red meat and dairy product are generally made up of saturated fats and are high in bad cholesterol. Studies that were held in 2010, showed a larger risk of coronary diseases in the people who consumed red meat and dairy products that are high in fat concentration. But these risks can be lowered by having poultry, fishes, and nuts. Recent studies which were held in 2018 showed that if one consumes red meat for a long period of, tri-methylamine N-oxide (TMAO) increases in the body can cause heart diseases. But if the consumption of dietary meet is reduced the effects can be reduced.

What is normal amount of protein intake?

The amount of protein intake varies from person to person depending upon their age, gender, activity, health, and physical condition, health issues, and lot more. As per the studies, the amount of protein depends upon the weight of the individual. People who are not active are usually recommended to consume 0.8g/kg of protein. The amount of protein intake varies for every individual. People who are active, regularly going to the gym, and exercising with weights for more than an hour can have 1.2 g per kg bodyweight each day.

Best sources of protein

One should always choose healthy proteins. Choosing healthy protein will lower the risk of falling ill.

• Lean meat as well as pasture-raised poultry.

• Wild fish

• Eggs produced by pastured hens

• Legumes

• Nuts

• Whole grains, etc.

Try to avoid foods that are made by saturated or trans fats. Decrease the consumption of red meat.