The adult protein requirements are 0.5 g/kg. The high protein diet includes more than 60 grams of protein per day or contains more than 30% of total calorie intake of protein source.
Some high-protein foods are soy protein isolate, boiled green soybeans, whey protein isolate, peanuts, steak, chicken breast, salmon fillet, tuna, canned which have 19-80 g of protein per 100 g.
Meat is a good source of protein; it also contains lots of fat other than fish, chicken, egg. Meat consumption in high quantity causes high cholesterol, heart diseases, stroke, and cancer.
Due to above reasons, Dr Abhay Agrawal (obesity adviser and Bariatric surgeon) says that high-protein diet is not right for everyone.
Effects of high protein diets
Research shows that high protein diet causes osteoporosis. The reason is that high protein diet requires processing more calcium.
The body might extract calcium from the bones it needs to process the high amounts of protein in the diet.
Women who eat high amounts of protein in diet lose 35% of their bone density. The long-term bone density loss leads to osteoporosis.
High protein diets strain on the kidneys, as kidneys are responsible for filtering protein from the blood. At initial stages high-protein diet increased frequency of urination.
Large amount of protein has diuretic effects, thus body will respond by extracting water from the tissues and leads to frequent urination and thirst.
Eating more protein increases glomerular filtration rate (GFR). GFR is the amount of blood that kidneys filter per minute.
Forms kidney stones
American Academy of Family Medicine says that animal protein in a diet causes increase in acid in the body, thus forms kidney stones and extracts calcium from bones.
Damage important organs
High protein diets cause damage to organs like heart, liver and kidneys by accumulating ketones in the body. However, burning of large amounts of fat causes accumulation of ketones, when people consume high protein diet, moderate amount of fats and low amount of carbohydrates.
Thus, organ damage leads to organ failure. Protein rich diet does not handle if the liver is damaged it will accumulate ammonia in the blood stream. One gram of protein per kilogram of body weight is sufficient in liver disease.
High protein consumption leads to increased IGF-1 (a hormone signals to synthesize muscle proteins). Some high-protein diets restrict carbohydrate intake they results in nutritional deficiencies, which can cause constipation.
Diet does not provide any essential vitamins, minerals, fiber. Diet rich in carbohydrate such as fresh fruits, whole grains, cereals, vegetables and dairy products reduces blood pressure. If we decrease intake of these foods in diet, it may result in high blood pressure. (Also Read: Ayurvedic Medicine for High Blood Pressure)
Researches related to the harmful effects of high protein diet
Research shows that high protein diets develop cancers. Low protein diets have low blood levels of insulin like growth factor-1 (IGF-1). High protein diets increase IGF-1, which produces cancer.
Some studies show that high protein diet caused hormonal changes in women such as heavy menses, PMS, bloating during menses. In Pre menstrual syndrome, some women craves for foods, thus intake of protein diet is more in premenstrual phase.
The body uses proteins to make keratin, which is important for hair. Proteins also help in the formation of blood cells carries oxygen and nutrients to hair follicles. Nevertheless, other nutrients are also essential for formation of hairs. High protein diet restricts carbohydrates and calories, results in hair loss.
Researches & References
- Consequences of high-protein diets
- Long-term effects of a high-protein
- Effects of a high protein diet
- Safety of High-protein weight-loss diets
- Negative effect of a low-carbohydrate & high-protein Diet
- High protein diets – a critical review
- High-Protein Adverse Effects