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27.03.2022

Side effects of a high-protein diet!

How much protein do you need on a high-protein diet? Experts say that ideally, one must consume one gram of protein per kilogram of body weight – for example, a 70kg individual should eat 70 grams of proteins in a day to lose weight or to obtain the health benefits of following a high-protein diet.

Some of the best sources of proteins include: Eggs, Chicken, Fish, Chickpeas, Nuts, Beans, Soy, Dairy products, Pork, Lean beef, Skinless poultry

According to several studies, pregnant or breastfeeding women might need more protein than others. Many even indicate that increasing protein intake with age can help promote healthy ageing. Older adults, as per a 2016 study, must include 1.2-1.6 grams of proteins in their diet to prevent loss of muscle mass. This also promotes weight management, satiety, and appetite control.

What are the side effects of following a high-protein diet? Following a high-protein diet is not particularly harmful if adhered to for a short period of time as these come with nutrition-related restrictions – mostly with respect to the consumption of carbs. Carbs are a source of glucose that energises the body – yet, one must opt for good quality carbs like whole grains to get maximum benefits from their intake. Going on a high-protein diet is likely to raise the risk of nutrient deficiencies – fibre and carbs insufficiency.

The side effects of doing so include: Bad breath, Constipation, Headache

Besides this, a high-protein diet can also make you more prone to the following:

Heart disease, Kidney damage, Seizures, Blood disorders, Liver disease

According to health line, exceeding 2 grams of proteins per kilogram of body weight can cause long term health damage with symptoms like: Diarrhoea, Irritability, Dehydration, Nausea, Indigestion, Intestinal discomfort, Unexplained fatigue

How does a high-protein diet affect men?

It has been discovered that following a high-protein diet – 35 per cent of daily calorie intake – in men triggered a dip in testosterone levels by 37 per cent. This is low enough to be diagnosed as medical hypogonadism.

Other symptoms extremely low testosterone levels in men can trigger: Weak muscles, Fatigue, Erectile dysfunction, Depression

Ideally, men need 25 per cent of proteins as part of their daily calorie intake for overall health.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult a specialist before starting any fitness programme or making any changes to your diet/ lifestyle!