Protein comes up so much in advice about how to maintain a healthy weight and stay in shape that it can be easy to think that more is always better. But while there are some circumstances when an individual may need extra protein in their diet, such as when healing from surgery, competing as an elite athlete, or experiencing health risks due to muscle loss with age, most people don’t need more than the recommended daily amount of protein, says Kristin Kirkpatrick, RDN, registered dietitian-nutritionist at the Cleveland Clinic in Ohio and founder and president of KAK Consulting.
1. Dehydration
“The only way the kidneys can discard the excess nitrogen is by increasing urination and thus you become dehydrated as a result,” says Babak Razani, MD, PhD, a cardiology professor at the University of Pittsburgh School of Medicine.
2. Foamy or Bubbly Urine
3. Kidney Stones
Eating too much animal protein can lead to kidney stones because frequent urination to purge excess nitrogen from the kidneys can upset the typical acidity levels in the urine and trigger production of oxalates, substances in the liver that form kidney stones, Razani says.
4. Irregular Bowel Movements
Eating any nutrient in excess — including protein — can make it hard to digest and lead to digestive issues such as constipation, Razani says. Constipation is common when you eat too much protein because most people do this by cutting back on other nutrients like fiber and lack a balanced diet to regulate the bowels, Razani says.
“If high protein dietary patterns are deficient in fiber, then bowel issues may be the result of such low fiber intake,” Kirkpatrick says.
5. Weight Gain
High protein diets are promoted as a good way to reduce your hunger levels so you eat fewer overall calories, Razani says, so it may seem counterintuitive that eating too much protein could lead to weight gain. But the fact is, there’s a lack of scientific evidence to back up claims that high-protein diets lead to weight loss, and some may actually experience weight gain.
The problem: Not everybody actually eats less on a high protein diet. “Excess protein intake, if balanced by less intake of other foods, is good for weight loss,” Razani says. “But if your total calorie intake is higher than before even if it is all in the form of protein, then weight gain occurs.”
How to Reduce Protein Intake
Two good ways to reduce your total protein intake are to focus on your portion sizes and make sure you include other nutrient-rich foods. Following a Mediterranean style diet rich in whole grains, fresh fruits and vegetables, nuts, legumes, olive oil, and lean poultry and fish can also help you get a balanced diet with the right amount of protein and other nutrients, Razani says. “There is a lot of data to suggest that this diet, with about 15 percent of calories from protein mixed with healthy fats, and complex carbohydrates is the best overall healthy diet for the majority of us,” he says.
The Takeaway
Most people eat too much protein, which can cause extra work for your kidneys and lead to a lot of uncomfortable symptoms such as frequent urination and constipation, and possible health issues over time. The best approach to cut back on excess protein is to watch your portion sizes and include other types of foods such as fruits, vegetables, and whole grains in your diet. And before you up your protein intake or embark on any big changes in your diet, talk to your doctor or see a registered dietitian.
