As long as they are adjusted to your activity levels and way of life, high-protein diets are perfectly healthy.
Healthy people, according to Mendez, “are generally safe” on “high-protein diets that are 20% to 32% of your total calories.”
However, there are still potential dangers to consuming an excessive amount of protein, even for persons in good health. These dangers become more pronounced when the proportion of caloric intake coming from protein in the diet rises. They consist of:
Deficiencies in other nutrients. Loss of essential nutrients can occur on any diet that prioritizes a single macronutrient over another. “Whenever you’re restricting, you have to think about the consequences,” according to Crandall.
Particularly on high-protein diets, calcium, vitamin D, and fiber deficiencies are common. Fiber is essential for healthy cholesterol levels, strong digestive systems, and even colon cancer prevention, according to Crandall. In order to stay healthy, it’s important to eat a variety of fruits and vegetables that are rich in protein.
Intake of fat has been elevated. Increasing your consumption of harmful forms of protein will not benefit you in the long run. “People are justifying really high-fat proteins – things like bacon and sausage – and that’s not healthy, and we know that,” according to Crandall.
The World Health Organization did find an association between processed meats and colorectal cancer in their 2015 report. People who eat a lot of red meat also have a higher risk of cancer.
In addition, as Mendez points out, you can be consuming more saturated fat if your high-protein diet heavily incorporates animal products. For those already predisposed to heart disease, this can make their condition worse or even cause it.
Perhaps gaining a few more pounds. According to White, a high-protein diet, if followed incorrectly, can also lead to weight gain. “Too much protein is like too many calories. There is a risk of gaining weight unhealthily if protein consumption is raised without corresponding increases in resistance training. In agreement, Potash says, “The problem with high protein diets is if you don’t use it, it potentially can turn into fat.”
Feit elaborates by saying that while high-protein diets are undoubtedly not advised for those with kidney dysfunction or disease, there is insufficient data on the long-term consequences of adhering to such a diet for healthy individuals. This is due to the fact that the kidneys filter out the dietary byproducts of protein metabolism. Excessive levels of these waste products can worsen renal damage.
