Lifestyle

5 side effects of eating too much protein for weight loss

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When it comes to weight loss or building muscles, protein is considered as the most important nutrient.

It is a building block of life, which helps to boost metabolism, reduce appetite and regulate several hormones, contributing to weight loss.

So, it seems fairly right to include more of this nutrient in the diet when the goal is to lose some inches. What many do not know is that excessive intake of protein may have side-effects.

Experts do not suggest increasing the protein intake above the daily recommended level as it may lead to several health issues.

How much protein is too much?

The recommended dietary allowance (RDA) for protein depends on factors like age, gender, physical activity level, pregnancy and breastfeeding. In general, a normal adult is recommended to eat 0.8 grams of protein per kilo of body weight daily. If a person engages in moderate to an intense level of physical activity then the amount of protein intake may range between 1.3 grams to 1.6 grams. In any case, the protein intake must not go above 1.6 grams per kilo of body weight daily. Crossing this limit may give way to several health-related complications.
Here are 5 things that can happen if you consume too much protein:

1. Bad breath

Limiting your carb intake and increasing the intake of protein can lead to bad breath. This happens because in the shortage of carbs your body goes into metabolic state ketosis. It starts making energy from other sources, leading to the production of chemicals that give off an unpleasant fruity smell.

2. Constipation

High protein and low carb diet also mean less intake of fiber. This nutrient passes through the body undigested keeping your digestive system clean and healthy and easing bowel movements. So, reducing the intake of fiber may lead to digestive problems and constipation. In case you are eating too much dairy products then it may even lead to diarrhoea.

​3. Brain fogging

Brain fogging or dizziness is another common sign witnessed in people consuming a high amount of protein. To eat more protein you need to decrease the carb intake to maintain your calories count. Low carb means your brain gets less sugar, which causes it to actually shrink, making you feel hazy or foggy. Carb is the main source of energy for the brain and the deficiency of this nutrient in the body may impact your concentration level and mood.

4. Dehydration

A 2002 study revealed that increasing protein intake can decrease the hydration level. The dehydration is caused by the kidney which has to work harder to remove an excess of protein and nitrogen waste from metabolizing the protein. Eventually, this will make you urinate too much, you will feel more thirsty and in the long run, it can also impact your kidneys.

5. ​Weight gain

While your motive behind increasing the protein intake might be to shed kilos, unfortunately too much protein intake can make you gain weight. But this will only be for the short term. The excess protein you consume is generally stored in the body, while the surplus of amino acids is excreted. This can lead to temporary weight gain.

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