Protein is an essential part of a healthy diet. It helps to build and repair muscle, organs, and bones. High-protein diets have also been shown to be helpful with reducing fat, losing weight, increasing satiety, or a feeling of fullness, and retaining muscle.
However, high-protein diets have also been associated with several risks that are important to be aware of and understand. Nutritional experts don’t advocate consumption to exceed the recommended daily amount.
Protein though one of the most needed nutrients and never lacking in any balanced diet can amount to disaster when consumed in excess. Excess meat and proteins (including milk, cheese and eggs) congest the organs and cells of the body thereby lowering the pH of the tissue and making the cells constipate; When this happens, the cells become acidic and may not adequately release the waste product which will in turn make the body become overload with toxins.
However, this is not a crusade to stop the world consumption of meat or protein foods at large, rather that people with heart disease, cancers, psoriasis, arthritis and other degenerative disease should cut down on their meat and general protein intake. Always choose the leanest chunk of chicken or turkey parts or even lean cuts of fillets, Mignon or tenderloin, which are preferably certified organic meats.
Note, the most dangerous toxin are stored or located at the fatty portions of meat.
High-protein diets may tout weight loss, but this type of weight loss may only be short-term.
Excess protein consumed is usually stored as fat, while the surplus of amino acids is excreted. This can lead to weight gain over time, especially if you consume too many calories while trying to increase your protein intake.
A 2016 study found that weight gain was significantly associated with diets where protein replaced carbohydrates, but not when it replaced fat.
Eating large amounts of protein can lead to bad breath, especially if you restrict your carbohydrate intake.
In an older registry, 40 percent of participants reported bad breath. This could be in part because your body goes into a metabolic state called ketosis, which produces chemicals that give off an unpleasant fruity smell.
Brushing and flossing won’t get rid of the smell. You can double your water intake, brush your teeth more often, and chew gum to counter some of this effect.
Wondering where to then get your needed protein? It’s simple!
A balanced diet that includes small amounts of legumes (beans) can supply your body with the protein it needs to flourish. Furthermore, excess ingestion of proteins by dieters and body builders can be so harmful especially to their kidney, and protein when unprocessed affects the kidney and other body parts such as skin and joints.
However, in most cases, the recommended daily amount of protein for adults can be calculated based on your body weight.
For most adults with minimal physical activity, experts recommend consuming a minimum daily average of 0.8 grams of protein per kilogram (kg) of body weight.
If you exercise primarily with weights or body weight for more than one hour most days of the week, you may do well eating up to 1.2 to 1.7 grams per kg of body weight each day.
However, some people, including elite athletes, may be able to eat as much as 3.5 g per kg of body weight without any side effects.
In general, experts also believe that most healthy adults can tolerate eating 2 g of protein per kg of body weight per day over the long term.
While others believe that otherwise healthy adults can safely consume even higher levels of protein regardless of activity level, this hasn’t been extensively studied over the long term.
Best sources of protein
When you’re choosing high-protein foods, be sure to select healthier options. This can help lower your risk for some of the negative effects of a high-protein diet. Healthy sources of protein include:
grass-fed lean meats and pasture-raised poultry
eggs from pastured hens
grass-fed and organic dairy
Overall, it’s important that you eat a healthy, balanced diet and engage in an active lifestyle. Align your plan for achieving your goals, whether it’s weight loss or muscle gain, in a way that’s most beneficial to your health and that you can sustain long term.