These 5 Physical Signs Prove You’re Eating Too Much Protein

Eating protein is good for your health, and getting enough of it is vital for building your body, regulating your hormones, and producing digestive enzymes. Many diet tips are based on increasing your protein intake. But your protein intake can also be excessive if you include too much protein in your diet, says Melanie Murphy Richter, an American nutritionist in the media Well and Good. “Too much of anything is likely to lead to side effects and undesirable results, and protein is no exception.”. But how do you know? According to her, your body will tell you, and in five different ways.

5 Signs You’re Eating Too Much Protein

You suffer from digestive problems

According to Mélanie Richter, constipation is the first sign of excess protein, especially in those who are not properly hydrated. This is usually because if you’re eating a macronutrient, you may not be eating enough fiber-containing foods (like complex carbs, fruits, or vegetables). It is therefore important to have a balanced diet. But this excessive intake can also lead to excess gas and even diarrhea,”especially if other nutrients such as B vitamins or vitamin C found in fresh fruits and vegetables are lacking in the diet.”

You are dehydrated

Protein consumption automatically leads to the production of urea, a waste product present in urine, during protein metabolism.As this waste must be removed [du corps]this increases urination, which can potentially lead to dehydration or even electrolyte imbalances”, explains the expert. How to recognize dehydration? By fatigue, lack of concentration and muscle cramps.

You have kidney stones

“Too much protein can put a strain on the kidneys, which are responsible for filtering excess nitrogen produced during the breakdown into amino acids.”explains the nutritionist. Over time, eating too much protein can potentially lead to kidney stones or other more problematic kidney problems.

You have bad breath

Overconsumption of protein can also have an impact on oral health. “When proteins are broken down in the body, they can increase the production of ammonia, which is a byproduct of protein metabolism.” And that gives you noticeable bad breath.

Your hormonal balance seems to be out of whack

Finally, according to the nutritionist, overconsumption of proteins can have an impact on hormonal secretions that are the proteins mTOR and IGF-1. These can have an impact on heart health, longevity and potentially cause unintentional weight gain in the event of hyperactivation.Some studies also suggest that excess IGF-1 may be linked to an increased risk of cancer. Meanwhile, high amounts of mTOR can increase the risk of cardiovascular disease and make you age prematurely.”

From what quantity can we speak of excess?

But when can we talk about excess in our menu? It is difficult to provide a numerical answer to this question, simply because the recommendations for intake vary depending on age and physical activity practiced. But for the expert, we would still tend to exceed the recommendations.

Athletes or people recovering from any illness may need to increase their protein intake to 1.2 to 2 grams per kilogram of body weight.”But these levels should not be maintained for long periods of time.”, recalls the expert. Indeed, research suggests that eating more than 2 grams of protein per kilogram of body weight over the long term can lead to serious health problems.

What is the healthiest protein to eat?

Richter recommends opting for plant-based products whenever possible, as animal protein consumption can be associated with an increased risk of heart disease and mortality.

The solution ? Swap animal foods for plant-based options as much as possible like legumes (lentils, peas or chickpeas), beans, tofu, nuts (and nut butters like peanut or almond) and seeds (like hemp).

To this can be added the consumption of fish (such as trout and tuna, fresh or canned) to be supplemented with poultry, eggs or beef only once or twice a week.