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Protein comes up a lot in recommendation about easy methods to preserve a wholesome weight and keep in form that it may be simple to assume that extra is all the time higher. However whereas there are some circumstances when a person may have additional protein of their food plan, reminiscent of when therapeutic from surgical procedure, competing as an elite athlete, or experiencing well being dangers on account of muscle loss with age, most individuals don’t want greater than the beneficial every day quantity of protein, says Kristin Kirkpatrick, RDN, registered dietitian-nutritionist on the Cleveland Clinic in Ohio and founder and president of KAK Consulting.
1. Dehydration
“The one means the kidneys can discard the surplus nitrogen is by growing urination and thus you grow to be dehydrated in consequence,” says Babak Razani, MD, PhD, a cardiology professor on the College of Pittsburgh Faculty of Medication.
2. Foamy or Bubbly Urine
3. Kidney Stones
Consuming an excessive amount of animal protein can result in kidney stones as a result of frequent urination to purge extra nitrogen from the kidneys can upset the standard acidity ranges within the urine and set off manufacturing of oxalates, substances within the liver that type kidney stones, Razani says.
4. Irregular Bowel Actions
Consuming any nutrient in extra — together with protein — could make it arduous to digest and result in digestive points reminiscent of constipation, Razani says. Constipation is widespread if you eat an excessive amount of protein as a result of most individuals do that by slicing again on different vitamins like fiber and lack a balanced food plan to control the bowels, Razani says.
“If excessive protein dietary patterns are poor in fiber, then bowel points could also be the results of such low fiber consumption,” Kirkpatrick says.
5. Weight Achieve
Excessive protein diets are promoted as a great way to cut back your starvation ranges so that you eat fewer general energy, Razani says, so it might appear counterintuitive that consuming an excessive amount of protein may result in weight acquire. However the reality is, there’s an absence of scientific proof to again up claims that high-protein diets result in weight reduction, and a few may very well expertise weight acquire.
The issue: Not all people truly eats much less on a excessive protein food plan. “Extra protein consumption, if balanced by much less consumption of different meals, is nice for weight reduction,” Razani says. “But when your complete calorie consumption is larger than earlier than even when it’s all within the type of protein, then weight acquire happens.”
Tips on how to Scale back Protein Consumption
Two good methods to cut back your complete protein consumption are to focus in your portion sizes and be sure to embody different nutrient-rich meals. Following a Mediterranean model food plan wealthy in entire grains, recent fruit and veggies, nuts, legumes, olive oil, and lean poultry and fish also can provide help to get a balanced food plan with the correct amount of protein and different vitamins, Razani says. “There’s a variety of knowledge to recommend that this food plan, with about 15 % of energy from protein combined with wholesome fat, and complicated carbohydrates is the very best general nutritious diet for almost all of us,” he says.
The Takeaway
Most individuals eat an excessive amount of protein, which might trigger additional work to your kidneys and result in a variety of uncomfortable signs reminiscent of frequent urination and constipation, and doable well being points over time. The perfect method to chop again on extra protein is to observe your portion sizes and embody different varieties of meals reminiscent of fruits, greens, and entire grains in your food plan. And earlier than you up your protein consumption or embark on any huge modifications in your food plan, speak to your physician or see a registered dietitian.
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2024-10-02 21:42:19
Source :https://www.everydayhealth.com/diet-nutrition/can-you-eat-too-much-protein/
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