In This ArticleView AllIn This ArticleDehydrationDigestive IssuesBad BreathKidney ProblemsWeight GainLower Energy
In This ArticleView All
View All
In This Article
Dehydration
Digestive Issues
Bad Breath
Kidney Problems
Weight Gain
Lower Energy
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Photo:Getty Images. EatingWell design.
Getty Images. EatingWell design.
Proteinis an essential part of a healthy diet, helping to build and repair tissues, support muscle growth and maintain a strong immune system.However, as with anything, too much of a good thing can have consequences. While any nutrition expert will tell you how crucial protein is for your health, consuming it in excess can lead to some sneaky and potentially dangerous health issues.
Your protein needs depend on several factors, including age, sex, activity level and health status. Trista Best, RD, a registered dietitian withBalance One Supplements, tellsEatingWell, “Sedentary adults generally need about 0.8 grams of protein per kilogram of body weight daily, while active adults may require 1.0 to 1.2 grams per kilogram. Athletes or those aiming for muscle gain should aim for 1.2 to 2.0 grams per kilogram.”A study published inFood & Functionsuggests that regularly consuming more than 2 grams of protein per kilogram of body weight may be excessive and result in “digestive, renal and vascular abnormalities.”Here are some subtle yet serious signs you might be consuming too much protein.
How Much Protein Do You Need to Eat Every Day?
1. You’re Frequently Thirsty or Dehydrated
Chronic dehydration can lead to kidney issues, low energy and impaired bodily functions.That’s why staying hydrated is essential when consuming ahigh-protein diet.
2. You’re Experiencing Digestive Issues
If you’re experiencing bloating,constipationor gas, your protein-heavy diet could be a contributing factor. “Digestive issues often arise when people prioritize protein over fiber-rich foods like fruits, vegetables and whole grains,” Best says. “A lack of fiber slows down digestion, leading to gastrointestinal discomfort and even long-term gut imbalances.”
To help prevent these issues, ensure your diet includes plenty offiber-rich foodslike oats, leeks, berries, legumes and bananas to support healthy digestion and gut health.
12 Foods to Improve Your Gut Health Overnight
3. You Have Bad Breath
Research indicates that a low-carb, high-protein diet can cause a distinct, unpleasant breath odor.“When your body lacks carbohydrates, it enters a state of ketosis, burning fat for fuel and producing ketones, which can lead to bad breath,” explains Best.
Though bad breath from ketosis isn’t harmful, it’s a sign that your diet might be unbalanced. Including morehealthy carb-rich foodslike whole grains, fruits, vegetables and dairy can help mitigate this issue while providing your body with a more sustainable energy source.
4. You Experience Kidney Health Problems
Your kidneys filter waste products from protein metabolism, including nitrogen.“Too much protein can increase the risk of kidney stones and, in severe cases, kidney damage,” warns Best. “If you notice kidney pain or changes in urination, it might be time to reevaluate your protein intake.” Talk to your doctor if you have concerns about your kidney health.
The 10 Best and Worst Foods for Your Kidneys, According to Dietitians
5. You’re Gaining Weight Unintentionally
While protein is often associated withweight loss, eating too much can have the opposite effect. “Consuming more protein than your body needs can result in excess calorie intake, which can be eventually stored as fat. This is particularly true if your extra protein comes from high-calorie sources like fatty meats or full-fat dairy. Over time, this caloric surplus can lead to weight gain and potentially contribute to metabolic issues,” says Best.
6. You Have Reduced Energy Levels
If you’ve noticed yourself feeling low on energy, an imbalanced diet might be to blame. Protein-rich diets that skimp on carbohydrates can leave your body low on glucose (its preferred energy source) and feeling depleted.
Best says, “Excess protein without enough carbohydrates can cause low energy and mood swings. Carbohydrates are essential for maintaining stable blood sugar levels and fueling your brain. Without them, you may experience fatigue, brain fog and irritability.”
The Bottom Line
Protein is essential to a balanced diet, but too much of it can lead to dehydration, digestive issues, kidney strain, bad breath, weight gain and low energy. To avoid the risks of eating too much protein, consider pairing protein-rich foods with fiber-rich fruits, vegetables and whole grains, and make sure you stay hydrated. As always, speak with a health care provider or registered dietitian to determine the right amount of protein for your needs.
10 Foods with More Protein Than an Egg
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Carbone JW, Pasiakos SM.Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit.Nutrients. 2019;11(5):1136. doi:10.3390/nu11051136Lonnie M, Hooker E, Brunstrom JM, et al.Protein for Life: Review of Optimal Protein Intake, Sustainable Dietary Sources and the Effect on Appetite in Ageing Adults.Nutrients. 2018;10(3):360. doi:10.3390/nu10030360Wu G.Dietary protein intake and human health.Food Funct. 2016;7(3):1251-65. doi:10.1039/c5fo01530h.Taylor K, Tripathi AK, Jones EB.Adult Dehydration. 2022. In: StatPearls [Internet]. Treasure Island (FL).Mogilnicka I, Bogucki P, Ufnal M.Microbiota and Malodor-Etiology and Management.Int J Mol Sci. 2020;21(8):2886. doi:10.3390/ijms21082886Gounden V, Bhatt H, Jialal I.Renal Function Tests. 2024. In: StatPearls [Internet]. Treasure Island (FL).Lim JJ, Liu Y, Lu LW, et al.Does a Higher Protein Diet Promote Satiety and Weight Loss Independent of Carbohydrate Content? An 8-Week Low-Energy Diet (LED) Intervention.Nutrients. 2022;14(3):538. doi:10.3390/nu14030538
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Carbone JW, Pasiakos SM.Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit.Nutrients. 2019;11(5):1136. doi:10.3390/nu11051136Lonnie M, Hooker E, Brunstrom JM, et al.Protein for Life: Review of Optimal Protein Intake, Sustainable Dietary Sources and the Effect on Appetite in Ageing Adults.Nutrients. 2018;10(3):360. doi:10.3390/nu10030360Wu G.Dietary protein intake and human health.Food Funct. 2016;7(3):1251-65. doi:10.1039/c5fo01530h.Taylor K, Tripathi AK, Jones EB.Adult Dehydration. 2022. In: StatPearls [Internet]. Treasure Island (FL).Mogilnicka I, Bogucki P, Ufnal M.Microbiota and Malodor-Etiology and Management.Int J Mol Sci. 2020;21(8):2886. doi:10.3390/ijms21082886Gounden V, Bhatt H, Jialal I.Renal Function Tests. 2024. In: StatPearls [Internet]. Treasure Island (FL).Lim JJ, Liu Y, Lu LW, et al.Does a Higher Protein Diet Promote Satiety and Weight Loss Independent of Carbohydrate Content? An 8-Week Low-Energy Diet (LED) Intervention.Nutrients. 2022;14(3):538. doi:10.3390/nu14030538
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Carbone JW, Pasiakos SM.Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit.Nutrients. 2019;11(5):1136. doi:10.3390/nu11051136Lonnie M, Hooker E, Brunstrom JM, et al.Protein for Life: Review of Optimal Protein Intake, Sustainable Dietary Sources and the Effect on Appetite in Ageing Adults.Nutrients. 2018;10(3):360. doi:10.3390/nu10030360Wu G.Dietary protein intake and human health.Food Funct. 2016;7(3):1251-65. doi:10.1039/c5fo01530h.Taylor K, Tripathi AK, Jones EB.Adult Dehydration. 2022. In: StatPearls [Internet]. Treasure Island (FL).Mogilnicka I, Bogucki P, Ufnal M.Microbiota and Malodor-Etiology and Management.Int J Mol Sci. 2020;21(8):2886. doi:10.3390/ijms21082886Gounden V, Bhatt H, Jialal I.Renal Function Tests. 2024. In: StatPearls [Internet]. Treasure Island (FL).Lim JJ, Liu Y, Lu LW, et al.Does a Higher Protein Diet Promote Satiety and Weight Loss Independent of Carbohydrate Content? An 8-Week Low-Energy Diet (LED) Intervention.Nutrients. 2022;14(3):538. doi:10.3390/nu14030538
Carbone JW, Pasiakos SM.Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit.Nutrients. 2019;11(5):1136. doi:10.3390/nu11051136
Lonnie M, Hooker E, Brunstrom JM, et al.Protein for Life: Review of Optimal Protein Intake, Sustainable Dietary Sources and the Effect on Appetite in Ageing Adults.Nutrients. 2018;10(3):360. doi:10.3390/nu10030360
Wu G.Dietary protein intake and human health.Food Funct. 2016;7(3):1251-65. doi:10.1039/c5fo01530h.
Taylor K, Tripathi AK, Jones EB.Adult Dehydration. 2022. In: StatPearls [Internet]. Treasure Island (FL).
Mogilnicka I, Bogucki P, Ufnal M.Microbiota and Malodor-Etiology and Management.Int J Mol Sci. 2020;21(8):2886. doi:10.3390/ijms21082886
Gounden V, Bhatt H, Jialal I.Renal Function Tests. 2024. In: StatPearls [Internet]. Treasure Island (FL).
Lim JJ, Liu Y, Lu LW, et al.Does a Higher Protein Diet Promote Satiety and Weight Loss Independent of Carbohydrate Content? An 8-Week Low-Energy Diet (LED) Intervention.Nutrients. 2022;14(3):538. doi:10.3390/nu14030538
