November 9, 2023, 10:31 am | Read time: 4 minutes
Foods “with extra protein” are trending because they keep you full longer and are supposed to help with weight loss. Athletes swear by protein shakes or bars for better muscle growth and recovery. But you can also eat too much protein–the signs aren’t life-threatening but can significantly reduce quality of life.
A high-protein diet is trendy, and followers rave about the positive effects on their health and performance. They’re certainly right. Problems can arise if you overdo it with protein meals–especially meat–and neglect other nutrients. This not only affects your body but can also impact those around you. FITBOOK has compiled six signs that may indicate you’re eating too much protein.
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Overview
1. Bad Breath
It’s long been known that an extremely high-protein diet can cause the body to emit unpleasant odors in various ways. Therefore, bad breath that can’t be eliminated by brushing your teeth may be a sign of too much protein in your diet. This effect is due to a metabolic state called ketosis. To break down the excess protein, the body produces a chemical that smells like rotten eggs and old cabbage. By the way, the bathroom can also become a no-go zone for a long time due to unpleasant odors (as reported by FITBOOK).
Also interesting: What is mechanically separated meat and is it really harmful?
2. Constipation
Speaking of the bathroom: Going there becomes not only a smelly but also a strenuous task. Without enough fiber, which is found exclusively in plant-based foods, the intestines won’t be happy, according to the renowned Mayo Clinic in a publication. The extremely sluggish digestive process leads to constipation, which can only be alleviated with fruits, vegetables, and whole-grain bread. Meanwhile, gut bacteria don’t get what they need, which can throw the microbiome out of balance in the long run.
Also interesting: The 8 best probiotic foods for better gut health
3. Dehydration
Protein enthusiasts need more fluids to help the body excrete excess nitrogen. Unfortunately, the body doesn’t always signal the increased need with more thirst. This poses a risk of dehydration, which can lead to headaches, fatigue, and dry mouth. A small study from 2002 involving athletes found that as protein intake increased, fluid balance decreased. Therefore, people on a high-protein diet should always drink two large glasses more water than they think they need.
Also interesting: Possible symptoms of fluid deficiency
4. Testosterone Deficiency and Libido Loss in Men
Another sign of too much protein: testosterone deficiency and a resulting lull in the bedroom. According to a recent British study, protein fans have up to 37 percent less testosterone than men who eat a balanced diet. If family planning is also on the agenda, it could be challenging, as sperm count also significantly decreases with this diet. A healthy testosterone level is also important for strength, muscle building, and athletic performance. In short, a permanent protein overdose often has the opposite effect of what one hopes to achieve.
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5. Impaired Kidney Function
A lot of protein means a lot of amino acids, which are extremely important but still need to be broken down. This leaves excess nitrogen. To get rid of it, the kidneys have to work even harder. A study examined which diet is more harmful to the kidneys: a low-fat diet or a high-protein, low-carb one. Two years later, it was found in the protein group that some participants had disrupted fluid and electrolyte balance, and the kidneys’ filtering function was less effective. Ignoring these early warning signs can lead to gout. The resulting deposits in joints and tendons cause limited mobility and are quite painful.
Also interesting: 5 foods that are good for the kidneys
6. Bad Mood
A bad mood can also be a sign of too much protein. Although the amino acids in protein are important for stable moods, the brain also needs carbohydrates to be happy. This explains why eating pizza, chocolate, and the like can create a cozy feeling. According to studies, large amounts of protein cause mood swings, especially in women, leading to depressive moods. Men seem to be less affected.