6 Signs You Are Consuming Too Much Proteins

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Protein consistently receives positive reviews, while both fat and carbs receive their fair share of haters. Protein is crucial for maintaining strong bones, muscles, skin, and overall body function as it plays a key role in many chemical reactions for optimal performance. However, that doesn't mean you take too much of it.

Even though the National Academies of Sciences, Engineering, and Medicine suggests getting 10 to 35 percent of daily calories from protein (which is equal to 50 to 175 grams), many people still choose high-protein diets to try to lose weight or build muscle. 

A study concluded that exceeding recommended protein intake does not enhance athletic performance, resulting only in slight muscle growth for healthy adults engaging in resistance training.

Consuming an excessive amount of protein can be detrimental to your health, typically sacrificing essential nutrients like fiber, carbohydrates, or other vital elements. Consuming excessive amounts of protein over an extended period can strain the kidneys, liver, and bones, and may also heighten the chances of developing heart disease and cancer.

Listed below are some key indicators to help you determine whether you are consuming an excessive amount of protein throughout the day.

1. Always Peeing

If you constantly feel the need to urinate, it may be because of consuming excessive amounts of protein. Your kidneys have a limit for processing protein, causing the potential buildup of waste from protein breakdown.

People who follow plant-based and low-fat dairy protein diets like consuming these protein bars from built.com are less likely to develop kidney stones compared to those who consume high meat, animal-based protein, and low calcium diets. The reason behind this could be the higher levels of uric acid produced in individuals consuming a diet rich in animal-based protein, which increases the likelihood of kidney stone formation.

Consuming an excess of protein can lead to a buildup of waste, resulting in an overly acidic environment and frequent urges to urinate. An accumulation of acid production can lead to issues in the bones and liver with time. 

2. You Are Experiencing A Sense Of Being Stuck Or Lacking Motivation

A high-protein diet not only aid in achieving muscle tone for summer or reaching your ideal weight but can it play a role in affecting your mood negatively? Possibly, particularly if your ratio of protein to carbs is significantly unbalanced.

Diets low in fat could raise the likelihood of depression among adults. A recent study published in the Qom University of Medical Sciences Journal also indicated a potential link between a low-carb diet and anxiety, depression, and stress. These findings support the idea that carbohydrates play a role in triggering the release of serotonin, the hormone linked to positive feelings, suggesting that consuming a moderate quantity of carbs could potentially lower the chances of experiencing anxiety and depression.

However, this field of study is still in progress because there are conflicting results, including a study in Nutrition Reviews that found no effect on the mood of non-depressive individuals with low carb, moderate protein, and high-fat diets.

3. Feeling Constipated

High-protein diets that mainly consist of animal products can be detrimental to your digestive system due to their low fiber content. Fiber assists in the movement of substances through your digestive system and is exclusively present in plant-derived foods such as whole grains, legumes, vegetables, fruits, nuts, and seeds.

Think about diversifying your protein consumption by incorporating foods that provide both fiber and protein, such as whole grains, beans, or tempeh. Increasing your consumption of fruits and vegetables can provide additional health benefits beyond going back to normal, such as shielding your body from chronic illnesses and weight gain, as well as promoting gut health.

4. Your Weight Is Slowly Creeping Back

High-protein diets are often known for helping people in shedding a few dress sizes within just one week, although the lasting impacts may not be as favorable. Adopting a high-protein diet typically involves consuming less carbohydrates, a practice that may not be sustainable for the most people. This may result in increased food cravings, reduced energy for your morning workout, and potentially cause you to regain the weight you had previously lost through hard work.

Never commit to any weight loss method that you are not prepared to maintain indefinitely. This is because your brain can adapt its behaviors when you lose weight, but it requires ongoing efforts from you to keep it off. Choosing to follow strict diets, such as the keto diet, might not be the most suitable option for maintaining good health in the long run.

5. You Constantly Feel Exhausted

Despite consistently getting a full eight hours of sleep each night, consuming excessive protein can still result in fatigue for various reasons. Initially, it is understood that excessive consumption can put pressure on your kidneys, liver, and bones, necessitating them to work harder. Moreover, a lack of carbohydrates in your diet can impact your cognitive functions, leading to decreased sharpness, focus, and energy levels daily.

Because carbohydrates serve as the primary source of energy for your brain, you may want to consume more healthy options such as whole grains, fruits, and vegetables to improve your overall well-being. This cannot only help restore your energy, but also provide your body with the essential vitamins, minerals, and fiber it needs to maintain overall health and happiness.

6. You Have Bad Breath

If you or someone you are familiar with has experimented with the keto diet, you have probably been told about "keto breath." When you prioritize eating protein and fat over healthy carbs, your body produces ketones that give off a foul odor similar to acetone, found in nail polish remover!

Trying to find a more even-handed method of consuming macronutrients can aid in re-energizing your body with carbohydrates and regaining fresh breath. Consider replacing multiple sources of animal protein with plant-based options, such as whole grains and legumes. You can maintain a high level of protein intake in your daily diet while also increasing your consumption of healthy carbohydrates.