8 Clear Signs You’re Overeating Protein, According To Top Dietitians

Protein is needed for fixing tissues, growing muscles, and enzyme work in the body. It’s a key part of many diets, especially those for losing weight or building muscle.

However, eating too much protein can have negative effects. While most individuals concentrate on consuming adequate protein, very few think about the consequences of going beyond. Dietitians have identified eight indicators that you may be overdoing protein.

8 Indications You’re Eating Too Much Protein

1. Digestive Problems

Eating a lot of protein, especially from fatty foods like dairy or red meat, can upset your stomach. This can lead to tummy problems like diarrhea or constipation.

High-protein diets often don’t have enough fiber, which is essential for a healthy digestive system. If you’re lactose intolerant, having too much dairy protein (like whey) can make your stomach feel uncomfortable with gas & bloating.

Advice: Incorporate a lot of fiber-rich fruits, vegetables, and whole grains into your diet to facilitate digestion while preserving protein intake.

2. Dehydration

When your body breaks down protein, it makes nitrogen. Your kidneys filter this nitrogen & get rid of it in your urine. If you eat a lot of protein, your body will make more urine to get rid of the extra nitrogen.

If you don’t drink enough water, this can make you dehydrated. Dietitians say that if you have symptoms like headaches, dizziness, or a dry mouth, you should eat less protein and drink more water.

Advice: Drink 8 to 10 glasses of water daily, particularly if you follow a high-protein diet.

3. Bad Breath

Bad breath can occur when you follow a diet that’s low in carbs and high in protein, such as keto. This happens because your body burns fat instead of carbs for energy, creating a substance called acetone. Acetone can cause your breath to smell unpleasant, like fruit or nail polish remover.

Advice: You can help yourself by drinking lots of water, brushing your teeth & eating foods with carbohydrates.

4. Unexplained Weight Gain

Although many people increase their protein intake in an attempt to grow muscle or reduce fat, doing so unintentionally might result in weight gain.

Excessive calorie intake, including protein, can lead to fat accumulation, particularly if the body does not require the additional calories for energy or muscle repair.

Advice: Dietitians advise sticking to a protein consumption of 0.8–1.2 grams per kilogram of body weight for most individuals, which aligns with their activity level and fitness objectives.

5. Stress on the Kidneys

Overindulgence in protein, especially animal-based protein, can seriously tax your kidneys. The waste products of protein metabolism force the kidneys to work harder to filter them out, which can worsen or possibly cause kidney damage, particularly if you already have a medical condition like chronic renal disease. Lower back pain or discomfort when urinating may be caused by this.

Advice: If you currently have kidney issues, talk to a doctor about how much protein you consume. Plant-based protein sources are usually less taxing on the kidneys.

6. Variations in Mood and Irritability

Eating lots of protein and not enough carbohydrates can make you feel moody and easily annoyed. Your brain needs glucose from carbs to work well.

If you don’t eat enough carbs and only eat protein, you might feel tired, grumpy, and low on energy. This may affect your mood and make it hard for you to concentrate or maintain your energy levels throughout the day.

Advice: Eating good carbs like fruits and whole grains can help control blood sugar and make you feel better.

7. Heart Health Risks

Although protein in and of itself is not bad for your heart, many high-protein diets, especially those that emphasize red and processed meats, can increase your risk of heart disease.

Many animal protein sources have high quantities of saturated fats, which can raise cholesterol and eventually increase the risk of heart attacks and strokes.

Advice: To promote heart health, choose leaner protein sources such as fish, poultry, and plant-based proteins (beans, lentils, and nuts).

8. Inadequate Nutrients

If you focus too much on protein, you may be deficient in other important nutrients, such as antioxidants, vitamins, and minerals present in fruits, vegetables, and whole grains.

Not getting enough nutrients like potassium, fiber, and vitamin C can be bad for your health. Eating too much protein might not be good for your overall health & immune system.

Advice: Eat a varied and well-balanced diet to ensure you’re getting all the nutrients you need.

Conclusion:

Although protein is unquestionably important for a balanced diet, there are too many high-protein diet fads, so it’s easy to overindulge. Observe these eight indicators and get advice from a nutritionist if you think you may be eating too much protein. Try to eat a variety of foods with different vitamins and minerals, as well as a mix of proteins, carbs & fats to stay healthy.

Recall that equilibrium is essential. 0.8 to 1.2 grams of protein per kilogram of body weight per day is usually sufficient for most individuals to achieve their needs without running the danger of overindulging.