While many are aware of the benefits of having a protein-rich diet in today's day, consuming excessive amounts of protein can also cause significant side effects. 

Based on the observations of registered dietitians Dustin Moore, Doug Cook, and Melanie Betz along with Mayo Clinic, here's a detailed list of all the problems that can arise from an excessively protein-rich diet: 

Side effects of eating a high-protein diet

Consuming a protein-dense diet can cause digestive problems such as 

• Stomach pain
• Bloating
• Diarrhea
• Constipation.

These problems arise since proteins take time to digest, especially when one’s diet consists of low-fiber and high-protein foodstuffs. Digestion of protein also requires more water, which is why people sometimes feel dehydrated or thirstier post-eating.   

Other side effects of eating a protein-dense diet include:

• Bad breath (Keto breath),
• Can also cause weight gain (if calories are not tracked efficiently),

The long-term consumption of a protein-rich diet can also increase the risk of liver and kidney diseases. The source of protein plays a vital role as well. Higher consumption of ultra-processed meat and red meat can increase the risk of cardiovascular and cholesterol-related problems.  

According to Health, nutrition scientist and registered dietitian, Dustin Moore says, “when animal protein dominates the plate, we often see low intakes of fiber, vitamin C, folate, magnesium, and plant-based antioxidants.”

Founder of The Kidney Dietitian, Melanie Betz, once said a “meta-analysis found that people who ate the most meat had about a 20% higher risk of kidney stones.” 

Now, the question comes to the mind is: What is the right amount of protein to consume?

Daily Recommended Dosage Of Protein

There is no one-size-fits-all quanity of protein. Its intake varies based on individual activity and body weight. 

But the general recommendation is having 0.36g of protein per pound of body weight. The amount increases with an increase in the activity level.

“For healthy, active adults and adults who want to support healthy aging, protein intakes in the 1 to 1.6 grams per kilogram of bodyweight are a great target and reasonable,” the registered dietitian, Doug Cook recommends.

He further added, “Intakes up to 2 grams per kilogram of bodyweight are also safe when other foods aren’t displaced.”

According to Mayo Clinic, a person must fulfill 35 percent of their daily calorie intake from protein.

In short, protein is necessary for the body. It helps build muscle, supports hypertrophy, and assists in recovery. But one must take care of the amount consumed. 

So, are you monitoring your dailt protein consumption?

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Written by

Supradeep Dutta

Edited by

Souvik Roy