Eating more than the recommended daily amount of protein for a long time can cause weight gain, kidney damage, and an increased risk of heart disease.
Protein is an essential nutrient in a healthy diet, helping to build, repair, and strengthen bones. Protein-rich diets have been shown to be helpful in fat loss, weight loss, increased satiety, and muscle maintenance.
The ideal daily amount of protein each person should consume varies depending on age, sex, activity, health, total diet… However, in most cases, the daily recommended protein intake. Days for adults are calculated based on body weight.
Nutritionists say that the recommended daily intake of protein for adults is 0.8 g/kg body weight. If you exercise mainly with weights most days of the week you can eat up to 1.2 to 1.7 g per kilogram of body weight per day. For professional athletes, protein intake can be higher.
However, nutritionists also recommend, consuming more than the recommended daily amount can lead to many health risks. Healthline.
Weight gain: A diet with the right amount of protein, combined with exercise can help you lose weight. However, excess protein consumed is often stored as fat, which can lead to weight gain over time. The condition manifests itself if you consume a lot of calories while trying to increase your protein intake.
Halitosis: Eating large amounts of protein can lead to bad breath, especially if you limit your carbohydrate intake. That’s partly because your body goes into a metabolic state called ketosis, which produces unpleasant odors. To overcome this situation, you increase the amount of water you drink, brush your teeth regularly, chew gum …
Constipation: High-protein diets that restrict carbohydrates are often low in fiber. You should increase the amount of water and fiber to prevent constipation.
Diarrhea: Eating too much dairy or processed foods, along with a lack of fiber, can cause diarrhea. This is evident if you are lactose intolerant or consume protein sources such as fried meat. To overcome the situation, each person should drink a lot of water, limit fried foods and consume excess fat, and increase fiber intake.
Kidney damage: Excess protein intake can cause damage in people with pre-existing kidney disease. Damaged kidneys have to work harder to remove excess nitrogen, a waste product of protein metabolism.
Increased risk of cancer: Diets high in protein, especially red meat, have been linked to an increased risk of various health problems, including cancer. Eating a lot of red or processed meat has been linked to prostate and colorectal cancer.
Heart disease: Eating a lot of red meat, full-fat dairy foods can lead to heart disease. This is related to a higher intake of saturated fat and cholesterol. According to a study, eating a lot of red meat, high-fat dairy has been shown to increase the risk of coronary heart disease in women. Eating poultry, fish, and nuts reduces the risk of disease.
A 2018 study also found that long-term red meat consumption can increase trimethylamine N-oxide (TMAO), a gut chemical linked to heart disease. Reducing or eliminating red meat in the diet helps reverse the effects.
Loss of calcium: High-protein, meat-based diets can deplete calcium. This is sometimes associated with osteoporosis, poor bone health.