The Risks Of A High Protein Diet

If you only consume animal protein without including high fiber foods and dramatically decrease carbohydrate intake, you may fall for a state of ketogenesis.

There are many food trends today. However, not all of them are good for your health. Many even involve different risks. This is the case with a high protein diet – or protein diet – a diet model mainly based on the consumption of high protein foods such as meat.

Thus, in the same way that we find people who emphasize the benefits of the consumption of plants, fruits, whole grains, etc., some decide to favor the consumption of foods rich in protein.

The problem is that this can prevent you from having a balanced diet,  in which you get all the nutrients the body needs to perform its functions adequately and, of course, to be healthy.

The high protein diet and its possible risks

We tend to think of a diet high in protein as healthy and beneficial. However, the reality is quite different. High consumption of protein rich foods can affect the body in different ways.

There is currently controversy over increasing the consumption of protein in the daily diet, and even more so whether this increase is closely related to the decrease in other nutrients fundamental to the functioning of the body, such as carbohydrates and dietary fiber. .

To be able to follow a high protein or high protein diet,  it is necessary to take into account some basic aspects:

• Know the foods that provide protein : first, we find foods of animal origin (such as meat, fish, chicken, cheese and dairy products); and, secondly, legumes and dried fruits. You should also know that there are vegetables that contain protein.
• Determine the need : A high protein diet is one in which you exceed established recommendations for daily protein requirements. Currently, it has been established that the consumption of 1.2g / kg / day of protein is sufficient to cover the nutritional needs of a normal adult.
• The key is in balance:  don’t limit your protein to purely animal origin. Therefore, eat foods with protein from plant sources and combine them with carbohydrates to get good protein and fiber.

Negative effects of a high protein diet

A high protein intake could lead to a series of negative health effects (which we will study later). It is therefore important to take into account the risks of a high protein diet before adopting it. In addition,  it is always recommended to speak with a doctor and resolve any doubts that may arise with a professional.

It should be noted here that the latest studies have not established a direct relationship between increased protein intake and organ damage. The harms of this type of diet arise when other nutrients are reduced to a lower level than recommended, and not just because of increased protein intake.

More work for the kidneys

One of the risks of the high protein diet is that  kidney health could be affected,  although the latest studies have not revealed strong evidence on this. More specifically, the consumption of this type of food pushes the kidneys to work twice as hard to perform their functions.

In other words, when we consume an excessive amount of protein, we make the kidneys (which are responsible for removing the waste products from protein consumption) work harder and, if this is sustained over the long term,  it could constitute a risk factor for people at risk of suffering from various kidney diseases.

A greater risk of nutritional imbalance

If you decide to follow this type of diet, you should be aware that the nutritional balance of the diet is essential. This is because if you only consume animal protein without including high fiber foods and dramatically decrease carbohydrate intake, you can fall into a state of ketogenesis.

It doesn’t have to be negative – the only thing you should never do is cut back on fiber too much. According to a study published in the Central European Journal of Public Health , the consumption of this substance is essential for good gut health.

Considerations Before Starting a High Protein Diet

• Make sure that your general health is good.
• Choose cheese and semi-skimmed or skimmed milk, preferably.
• Avoid the consumption of processed proteins (sausages, canned foods, among others).
• Stay hydrated (make sure you drink enough water throughout the day).
• Eat proteins that are of both animal and vegetable origin (legumes, vegetables and dried fruits).

Before starting a high protein diet, consult your doctor and be sure to follow his directions. Also, avoid neglecting the points we have mentioned to you so as not to put your health at risk.

Finally, remember that while these diets seem very interesting from an advertising point of view, they actually do not provide as much benefit as they claim.