5 signs that indicate you have been overconsuming protein

“Healthy people need not double or triple their protein intake. Generally physically active people such as athletes, weight trainers (gym goers) additionally, pregnant, lactating women, people who are undergoing medical treatment for cancer or on dialysis would need higher that 1 gm per kg body weight, but this has to be prescribed by a qualified nutritionist or a dietician,” she stressed.

According to the ICMR’s guidelines released in 2020, a healthy adult requires approximately 0.8 to 1 g of protein per kilogram of their body weight. Anything above that would classify as overconsumption.

Protein is essential for muscle health (Source: Freepik)

Here are some signs to look out for

The body has a unique way of maintaining its functions, which includes issuing warning signs before it enters danger territory. Edwina Raj, Head of Services – Clinical Nutrition & Dietetics, Aster CMI Hospital, Bangalore, listed out five key signs to keep an eye out for that indicate you need to cut back on protein consumption before it’s too late:

1. Dehydration

High protein intake can cause your kidneys to work harder to flush out the byproducts of protein metabolism, potentially leading to dehydration. You may notice feeling thirstier than usual or having darker urine.

2. Digestive Issues

Eating a protein-rich diet often means lower fiber intake, which can lead to constipation, bloating, and discomfort. Your gut health can suffer without a proper balance of macronutrients.

3. Bad Breath

A very high-protein, low-carb diet can cause your body to enter a state of ketosis, which often results in a strong, unpleasant breath odor even with good oral hygiene.

4. Weight Gain

While protein is often associated with weight loss, too much of it can contribute to weight gain. Excess protein is stored as fat if the body doesn’t need it immediately for energy or repair.

5. Kidney Strain

Consistently high protein intake can strain the kidneys, particularly in people with pre-existing kidney conditions. Symptoms such as swelling in the hands, feet, or face may be an early warning sign.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.