Harmful effects
Deepalakshmi Sriram, a nutritionist at Sree Balaji Medical College (India), said that people who care about health and fitness often have the habit of strictly measuring their protein intake.
Meeting your protein needs is important, but consuming more than the recommended amount, especially at breakfast, can be detrimental to your overall health.
“If we consume about 30 grams (30gr) of protein at breakfast - this is considered a safe and beneficial threshold for most people,” recommends Deepalakshmi Sriram.
However, according to the doctor, exceeding this level can cause digestive problems such as bloating and indigestion. Or it can even lead to dehydration because protein metabolism requires more water than carbohydrate or fat metabolism.
“It can also cause nutritional imbalances in some cases,” says Deepalakshmi Sriram.
People with pre-existing kidney disease should not eat a high protein diet as it can put extra stress on the kidneys, says Deepalakshmi Sriram.
What is the ideal amount of protein to consume for breakfast?
Dr Sriram says that protein intake can vary depending on each individual’s daily needs, depending on factors such as age, gender, weight, activity level and fitness goals. However, a general guideline is to consume about 15-30g of protein at breakfast.
Protein sources for breakfast
You should aim to include at least 15-30 grams of protein in your breakfast, along with high-fiber carbohydrates and a healthy fat source. But this can increase feelings of fullness and reduce food intake later in the day, which can help improve your overall weight loss results.
“Protein is found in both vegetarian and non-vegetarian foods. Some of these sources are: eggs, fish, lean meat, dairy products and legumes such as lentils, chickpeas, black beans, chickpeas, nuts and seeds, cheese, soy products,” Ms. Sriram informed.
