Tag Archives: protein

It’s no secret that protein is an integral part of a healthy diet. Protein helps to build muscle, repair tissue and support overall health. However, many people go overboard regarding protein, eating far more than their bodies need and consuming too many metabolism supplements. Though they help you in the right amount, they can have several adverse effects on the body, including weight gain, dehydration, and even liver damage.

Many people, especially those with a strict weight loss program, think that protein is a must, and they need to take it as much as they can. It’s wrong. So, how much protein is too much? Keep reading. Today we’re going to take a closer look at the side effects of excessive protein intake and how it can adversely affect your health.

Unwanted Weight Gain

You will gain weight when you consume more calories than your body can burn. It’s as simple as that. And since protein is calorie-dense, consuming too much of it can lead to weight gain. In one study, people who increased their protein intake from 15% to 30% of their daily calories gained an average of 4.4 pounds (2 kg) of body weight over a period of four weeks. Protein can help you gain weight, even if you don’t eat more calories overall. So if you’re looking for a way to drop some pounds, keep your protein intake in check.

Disorders of Bone and Calcium Metabolism

Excessive protein intake has also been linked to bone and calcium metabolism disorders. One study found that people who consumed a high-protein diet (1.76 grams per kilogram of body weight) had significantly higher levels of the hormone parathyroid hormone (PTH) than those who consumed a moderate-protein diet (0.88 grams per kilogram of body weight).

PTH regulates calcium levels in the blood and bone turnover. High levels of PTH can lead to bone loss and an increased risk of fractures. In addition, PTH has been shown to increase calcium excretion in urine, further depleting the body’s stores of this important mineral.

Increased Cancer Risk

If you think you’re doing your body a favor by loading up on protein, think again. A high-protein diet has been linked to an increased risk of cancer. One study found that people who consumed the most animal protein had a 75% higher risk of developing cancer than those who ate the least amount of animal protein. Another study found that people who consume a lot of animal protein (particularly red and processed meats) have a significantly increased risk of colorectal cancer. So what’s the bottom line? How can we know if we overeat protein?

In general, most people need, per pound, 0.36 grams of protein (0.8 grams for each kilogram) of body weight per day. This amounts to up to 54 grams of protein for a 150-pound (68-kg) person or 72 grams for a 200-pound (91-kg) person. If you’re an athlete or bodybuilder, you may need more protein than the average person. However, most people get more than enough protein from their diet and don’t need to increase their intake.