Unwanted weight gain
Excess protein, especially from high-fat animal sources, can lead to weight gain.
According to research from the American Journal of Clinical Nutrition, excess protein that is not used to build muscle is converted into fat stored in the body.
In particular, if the diet is rich in protein but lacks fiber and carbohydrates, the body is prone to nutritional imbalance, leading to excess fat accumulation.
Bad breath
A high-protein diet, especially one that comes from low-carb foods like meat, eggs, and dairy, can cause bad breath. This is because the body goes into ketosis, a process in which it produces ketones from fat for energy. According to research from the American Dental Association (ADA), ketones have a distinctive odor, making your breath unpleasant even if you brush your teeth regularly.
Thirst and frequent urination
When the body consumes too much protein, the liver and kidneys have to work harder to metabolize and excrete the excess protein.
According to the National Institutes of Health (NIH), this increases the excretion of nitrogen in the urine, leading to dehydration. The most noticeable symptoms are constant thirst, frequent urination, and dark yellow urine.
Digestive disorders
A diet that is too high in protein but low in fiber from vegetables and whole grains can cause digestive problems such as constipation, bloating and indigestion.
The British Journal of Nutrition has shown that fiber helps maintain the balance of intestinal bacteria, aids digestion and reduces the risk of digestive disorders.
A lack of fiber from eating too much protein can impair gut health, causing persistent discomfort.
Fatigue and low energy
Although protein is an important source of energy, if the diet is unbalanced and lacks carbohydrates, the body can feel tired. Carbohydrates are the main source of energy for the brain and muscles, while protein only plays a supplementary role.
According to the World Health Organization (WHO), a lack of carbohydrates due to eating too much protein will cause the body to convert protein into energy, causing stress on the liver and leading to exhaustion.
Long-term effects of excess protein:
Excess protein not only causes weight gain but is also linked to an increased risk of chronic diseases. According to the WHO, diets high in animal protein can increase the risk of cardiovascular disease, diabetes and osteoporosis.
Additionally, the kidneys having to work overtime to filter out excess protein can lead to kidney failure in severe cases.
