Signs of excess protein in the body

Protein is essential in the daily diet, but eating more than the recommended amount can cause fatigue, bad breath, and weight gain.

Protein helps strengthen bones, muscles, and skin, and participates in many different chemical reactions in the body. The US National Academies of Sciences , Engineering, and Medicine recommend protein intake of 10-35% of total daily calories, equivalent to 50-175 grams.

People who lose weight often follow a high-protein diet. However, consuming more of this nutrient than the body needs during this time does not bring benefits and can overload the kidneys, liver and bones, increasing the risk of disease. Below are some warning signs that the body is consuming too much protein.

Frequent urination

Frequent urination may be due to excess protein. The process of the kidneys breaking down protein can cause a buildup of waste, creating a highly acidic environment that causes the urge to urinate. An increased acidic environment over time can also lead to bone and liver problems. Excessive waste buildup due to excess protein over time also increases the risk of developing kidney stones.

Always tired

Eating too much protein and too few carbs can make your body tired for many reasons, the first of which is that it puts stress on your kidneys, liver, and bones, causing these organs to work harder. Carbohydrates (carbs) are the brain's main source of energy, so when your body has too much protein and too few carbs, it can affect brain function, reducing concentration, alertness, and energy during the day.

Increasing healthy foods such as whole grains, fruits and vegetables helps the body have more energy and provides vitamins, minerals and fiber.

Eating too much protein and too few carbs can leave you feeling tired all the time. Photo: Freepik — Eating too much protein and too few carbs can leave you feeling tired all the time. Photo: *Freepik*

Weight gain back

People who are having trouble losing weight may be consuming too much protein. High-protein, low-carb diets help with weight control, but may not be effective in the long term. They can lead to cravings and less energy for morning workouts, eventually leading to weight loss failure.

Constipation

Eating too much protein, especially animal products, but not enough fiber has a negative impact on the digestive system. Fiber softens stools, making them easier to pass through the digestive tract, reducing constipation. This nutrient is mainly found in plant-based foods such as whole grains, beans and nuts, vegetables, and fruits.

Bad breath

Diets high in protein and fat instead of healthy carbs (like the keto diet) cause bad breath. When there aren’t enough carbs, the body switches to burning protein and fat for energy, producing byproducts called ketones that smell bad. A sudden increase in protein in the diet increases this response, leading to bad breath.

People should eat the right amount of protein every day and increase their intake of plant-based foods to reap the many health benefits.

Bao Bao (According to Eating Well )

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