For most healthy people, a high-protein diet generally doesn’t hurt when followed for a short time. Such diets may help with weight loss by making you feel fuller.
But many health issues may happen if you follow a high-protein diet for a long time. And researchers are still studying the long-term risks of high-protein diets that limit carbohydrates (carbs).
Some high-protein diets limit carbs so much that you might not get enough nutrients or fiber. This can cause problems such as bad breath, headache and constipation.
Some high-protein diets allow red meats, processed meats and other foods high in saturated fat. These foods may increase your risk of heart disease. And they can increase your low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol.
A high-protein diet may worsen how well a kidney works in people with kidney disease. This can happen because the body may not be able to get rid of all the waste products of protein that’s broken down.
If you want to stick to a high-protein diet, choose your protein with care. Stay away from processed meats. Pick good protein choices such as:
Soy protein
Beans
Nuts
Fish
Lean chicken with no skin
Lean beef
Pork
Low-fat dairy products
The quality of the carbs you eat is important too. Cut processed carbs from your diet, such as chips and cookies. Choose carbs that are high in fiber and nutrients, such as whole grains, vegetables and fruit.
Talk with your health care provider before starting a weight-loss diet. This is very important to do if you have kidney disease, diabetes or other long-lasting health conditions.
Remember that weight loss may be short-term, especially if you go back to how you used to eat. The best eating plan is one that you can stick to.
With
Katherine Zeratsky, R.D., L.D.
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Grass-fed beef
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July 19, 2022
Protein and heart health. American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/protein-and-heart-health. Accessed July 1, 2022.
5 tips to curb your late-night snacking. Academy of Nutrition and Dietetics. https://www.eatright.org/health/wellness/healthy-habits/5-tips-to-curb-your-late-night-snacking. Accessed July 1, 2022.
Perreault L, et al. Obesity in adults: Dietary therapy. https://www.uptodate.com/contents/search. Accessed July 5, 2022.
2020-2025 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://www.dietaryguidelines.gov. Accessed July 5, 2022.
Duyff RL. Protein power. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. 5th ed. Houghton Mifflin Harcourt; 2017.
Moon J, et al. Clinical evidence and mechanisms of high-protein-diet-induced weight loss. Journal of Obesity & Metabolic Syndrome. 2020; doi:10.7570/jomes20028.
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Answer From Katherine Zeratsky, R.D., L.D. For most healthy people, a high-protein diet generally doesn't hurt when followed for a short time. Such diets may help with weight loss by making you feel fuller. But many health issues may happen if you follow a high-protein diet for a long time.
Consuming more protein than the body needs can cause symptoms such as intestinal discomfort, dehydration, nausea, fatigue, headaches, and more. Chronic protein overconsumption can also increase the risk of conditions such as cardiovascular disease, blood vessel disorders, liver and kidney issues, and seizures.
In conclusion, a high protein diet can be beneficial for workout, as it can aid in muscle building, increase metabolism, and help you feel full. However, there are also potential drawbacks, including the risk of kidney damage, dehydration, and nutrient imbalances.
Globally, most people exceed minimum protein consumption recommendations, but Americans and Canadians take it to another level. Despite eating more protein than any other region, Americans and Canadians eat the least amount of plant-based protein — instead, they get it from animal meat, dairy, and eggs.
The target protein intake for CKD Stages 3B, 4 and 5 as well as those with substantial proteinuria is recommended to be 0.6–0.8 g/kg/day, whereas for persons without CKD but with a solitary kidney or at high risk of CKD, high protein intake >1.0 g/kg/day should be avoided.
Extra protein intake also can lead to elevated blood lipids and heart disease because many high-protein foods you eat are high in total and saturated fat. Extra protein intake, which can tax the kidneys, poses an additional risk to people predisposed to kidney disease.
High-protein diets are not recommended because they restrict healthful foods that provide essential nutrients and do not provide the variety of foods needed to adequately meet nutritional needs.
According to the Dietary Guidelines for Americans 2020–2025 , adult males should get at least 56 grams (g) of protein and adult females at least 46 g daily. However, some research suggests that eating more than this amount may help you lose body weight and fat while retaining or even building muscle mass.
Protein is the building block of your muscles. Therefore, eating adequate amounts of protein helps you maintain your muscle mass and promotes muscle growth when you do strength training. Numerous studies show that eating plenty of protein can help increase muscle mass and strength ( 8 , 9 ).
Protein plays a key role in supporting weight management and overall health. A high protein intake boosts metabolism, reduces appetite, and affects several weight-regulating hormones. Protein can help you lose weight and belly fat, and it works via several different mechanisms.
High-protein diets may tout weight loss, but this type of weight loss may only be short-term. 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.
Extra protein is not used efficiently by the body and may impose a metabolic burden on the bones, kidneys, and liver. Moreover, high-protein/high-meat diets may also be associated with increased risk for coronary heart disease due to intakes of saturated fat and cholesterol or even cancer [31].
Amyloidosis (buildup of abnormal proteins in your organs) Dehydration (when the body doesn't have enough water and other fluids to work as it should) Hepatitis B. Hepatitis C.
Excessive protein intake would be more than 2 grams per kilogram of body weight each day. If you are overweight, your weight is adjusted before calculating your protein needs to avoid overestimating. You can see a dietitian to help develop a personalized plan.
Can too much protein be harmful? The short answer is yes. As with most things in life, there can be too much of a good thing and if you eat too much protein, there may be a price to pay. For example, people that eat very high protein diets have a higher risk of kidney stones.
Recent research suggests that aiming for more, for example, between 1.3 g and 1.8 g per kilogram of body weight daily (approximately 88 g to 122 g for women, 105 g to 145 g for men), may be optimal for health, especially when it comes to warding off age-related muscle loss, according to a 2019 review in Nutrients.
Bottom line: Eating a high protein diet can cause weight loss, even without calorie counting, portion control, or carb restriction. A modest increase in protein intake can also help prevent weight regain.
Introduction: My name is Rev. Leonie Wyman, I am a colorful, tasty, splendid, fair, witty, gorgeous, splendid person who loves writing and wants to share my knowledge and understanding with you.
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