Signs of excess protein in the body.

Protein is essential in a daily diet, but consuming more than the recommended amount can lead to fatigue, bad breath, and weight gain.

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

People trying to lose weight often adopt a high-protein diet. However, consuming more of this nutrient than your body needs during this time is not beneficial and can overload your kidneys, liver, and bones, increasing the risk of disease. Here are some warning signs that your body is consuming too much protein.

Frequent urination

Frequent urination may be due to excess protein. The kidneys' breakdown of protein can lead to a buildup of waste products, creating a highly acidic environment that causes the urge to urinate. This increased acidity over time can also lead to bone and liver problems. The over-accumulation of waste products from excess protein also increases the risk of developing kidney stones.

Always tired

Eating too much protein and too few carbs can lead to fatigue for several reasons. First, it puts stress on the kidneys, liver, and bones, forcing these organs to work harder. Carbohydrates (carbs) are the brain's main energy source, so when the body has excess protein and too few carbs, it can affect brain function, reducing concentration, alertness, and energy levels throughout the day.

Increasing your intake of healthy foods like whole grains, fruits, and vegetables helps your body have more energy and provides vitamins, minerals, and fiber.

Eating too much protein and too few carbs can leave you feeling constantly tired. (Image: Freepik)

Weight has increased again.

People who struggle with weight loss may be consuming too much protein. High-protein, low-carb diets support weight management but may not be effective in the long term. They can lead to increased cravings and less energy for morning workouts, ultimately resulting in weight loss failure.

Constipation

Eating too much protein, especially from animal products, but too little fiber negatively impacts the digestive system. Fiber softens stool, making it easier to pass through the digestive tract and reducing constipation. This nutrient is mainly found in plant-based foods such as whole grains, legumes and nuts, vegetables, and fruits.

Bad breath

Diets high in protein and fat instead of healthy carbs (typically the keto diet) can cause bad breath. When there aren't enough carbs, the body switches to burning protein and fat for energy, producing odorous ketones as a byproduct. A sudden increase in protein in the diet exacerbates this reaction, leading to halitosis.

Everyone should consume an appropriate amount of protein each day and increase their intake of plant-based foods to reap numerous health benefits.

Bao Bao (According to Eating Well )

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