Side Effects Of A High Protein Diet
Proteins help in boosting metabolism and weight loss. Consuming too much can lead to many health issues
High protein diets are having their moment right now. Quite popular among fitness enthusiasts and health-conscious for their varied health benefits. Diet plans such as Atkins, Caveman, Keto, and Paleo diets, somehow or the other emphasize taking more proteins. Even mostly or entirely plant-based diets can be high in protein. In fact, protein should be part of a healthy diet because it helps in weight loss because it keeps you fuller at a stretch and refrains from letting you binge eat. Protein is building blocks that help in building muscles. But did you know going overboard with consuming proteins can lead to side effects? Well here are some of the side effects of taking too many proteins.
1. It Leads To Weight Gain:
Yes, the high protein diets are touted to be best for weight loss but an excess of protein intake might turn boards and lead to weight gain. Here is why? Excess protein consumed is usually stored as fat, while the surplus of amino acids is excreted. This can lead to weight gain over time, especially if you consume too many calories while trying to increase your protein intake.
We need water to breakdown protein in our bodies. Which means excess protein intake you tend to become thirsty. A small 2002 study involving athletes found that as protein intake increased, hydration levels decreased. However, a 2006 study concluded that consuming more protein had a minimal impact on hydration.though the studies are varied, a good of water is extremely important for maximum hydration.
3. Digestive Issues:
Proteins basically make meals very heavy which is why the digestive system tends to react differently. You might go through constipation or extreme bloating when you taking proteins in big quantities. You must consume protein in limited quantities to avoid any kind of digestive issue.
4. Bad Breath:
Bad breath is a given if you are on a high protein diet. Generally, diet plans that demand high protein tend to refrain from having carbohydrates. Which means the body is in ketosis and that leads to bad breath. According to Healthline, “In a 2003 protein study, 40 percent of participants experienced this “unpleasant fruity smell,” which unfortunately can’t be solved with brushing and flossing. If this happens to you, either dial back your protein intake, increase your water intake, brush your teeth more often, or chew gum to counter it.
5. Bone health:
Yes! Consumption of too much protein can affect your bone health. Diets rich in protein can cause calcium loss which is associated with bone-related issues like osteoporosis or poor bone health. Further studies are required to specify the effect of protein on calcium and bone health.
The right amount of protein intake totally depends on a number of factors like age, overall health, gender, lifestyle, etc. Always speak to your doctor before beginning any new diet, especially if you have any health conditions. Your doctor and dietitian can help you weigh the pros and cons of a high-protein diet based on your individual needs.