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Major negative effects of high protein diet plan

In today’s world, the culture of consuming protein shakes among youngsters has become a growing trend. Their reasons are simple; to lose weight and heighten their result of frequenting the gym.

Additionally, a high protein- low carbohydrate diet is another popular trend among a number of people aiming to lose weight. What they don’t realize, are the major negative effects of high protein diet plan.

It may take 6-8 months for healthy people to see the major effects of a high protein diet though, a number of health problems occur majorly because: instead of losing weight as a result of fat loss, it comes from water and muscle loss. Without further ado, let’s explore some of the major challenges of a high protein diet.

Functioning Capability of The Kidney

While there’s little clinical evidence to supports this claim, too much protein tends to stress your kidneys; working twice as hard as it usually does. Too much strain on your kidney results in exhaustion.

Those with pre-existing diseases like diabetes and renal disease may need to opt out of high protein diets to lose weight.


Protein is very good for your health, it is a very important nutrient that helps keep your body functioning. Things take a wrong turn when you decide to exceed the limit of protein intake. High protein diet on a daily basis may lead to cancer.

The main reason behind this is not quiet exact, though a high protein diet consumed mostly by the middle aged may have a higher chance of getting cancer.

Excess Body Fats and High Cholesterol Level

Protein from natural sources especially red meat and eggs may increase the level of cholesterol in your body. These products often contain excess fats and cholesterol.

Cardiovascular Diseases

A high increase of cholesterol in your body is likely to increase your chances of getting heart complications including; heart attack, coronary arteriosclerosis, high serum cholesterol and atrial fibrillation.

Poor Nutrition

Many people who consume high protein diets, say protein shakes, limit their intake of food. Most of them are quiet restrictive of foods and tend to eliminate other food groups from their daily consumption. As much as eliminating certain food groups may result to successful loss of weigh, these individuals lack essential vitamins, minerals or fibre necessary for their body.

Protein shakes merely provide your body antioxidants and proteins and not other nutrients important for your body. Protein supplements also can’t provide your body with such essentials. Your body requires a complete balance of macronutrients and micronutrients to be able to function efficiently.

Bad Breath

A number of you may not be aware of this. High protein diets result to very bad breath and a terrible taste in your mouth.

Why is this? When consuming high protein diets, part of the fat particles not metabolized build up in fluids outside the cells which are than converted to ketones. These unused ketones are excreted in urine and expired air. This results to acetone-smelling breath which is not always pleasing.


A high protein diet with restrictions of carbohydrate diets may result to constipation. Too much protein in your body dehydrates it which is the main reason behind constipation.

Aside from constipation, excess protein, especially consumption of protein powder (though its dependant on the type of protein and sugar) has been linked to a number of gas problems and diarrhoea.

Loss of Energy

Most people on a high protein diet tend to restrict foods with carbohydrates which are often preferred fuels for the body. Therefore, when the intake of carbohydrates is limited, the body will be required to utilize fats, amino acids and ketone bodies as fuels. Conversions of such nutrients take a longer period of time than glucose from carbohydrates.

Additionally, these fuels are very poor substitutes for glucose required for brain to function and other high-intensity activities. A result of poor brain functioning is light-headedness or difficulty concentrating.

Low Calcium

Another major problem of a high protein diet is low calcium in your bones. How is this possible? Well, to aid in digestion of protein, your body will release acid regularly. Absorption of acid is only possible with the aid of calcium so when you fail to give your body sufficient calcium, it extracts it from your bones.

Gallbladder Complications

These risks include; gallstones, cholestasis and gallbladder inflammation. Meaty diets double the risk of gallstones as compared to vegetarian diets. Cholestasis is normally increased with a rapid loss in weight and fasting.

Possible Solutions to Help

As much as most people prefer consumption of protein shakes and other supplements to help in their weight loss quest, a number of complications may occur especially when the protein intake is alarmingly high.

What can you do to limit your intake of protein? Well, for starters, opt for lean protein choices like fish, chicken and beans rather than red meat. Incorporate at least calcium-rich foods in your servings on a daily basis and additionally, consider carbohydrates in your diet.

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