Are You Eating Too Much Protein? Here Are the Signs

Popular high-protein diets, such as Atkins and Paleo, urge followers to eat more protein while cutting back on carbohydrates, sugars and fats. Although many have found success on such diets, there are health risks associated with eating too much protein. Those regularly consuming more than the recommended amount may experience side effects.

Protein is one of the building blocks of life. It helps you build and repair tissue, all while delivering vital oxygen to your organs. You need it to digest food, make cells and regulate hormones. If you consume too much protein, however, you may experience bothersome side effects, such as mood swings, weight gain, brain fog and constipation. Here's why.

Bad Mood

A high-protein diet can trick your brain into thinking it's full, which may lead to decreased energy intake. When we take in less energy, particularly energy from sugar and carbohydrates, we can experience mood swings and irritability as our brains need energy and sugar to function properly. Without it, our brains may make us feel hungry and angry.

Weight Gain

High protein intake can cause weight gain, as reported by Women's Health. The article stated that people who consumed diets in which 20% or more of their calories came from protein gained more than 10% of their body weight. This was especially true of those who got most of their protein from high-fat meat products.

Brain Fog

The brain runs on sugar, lots of it. In fact, your brain burns half the sugar in your body to perform brain functions such as thinking, creating and learning. If you eat too much protein, you may not eat enough carbohydrates and sugars, which may contribute to brain fog.

Bathroom Woes

Eating too much protein can leave you constipated. This is due to the low fiber content of many protein-based diets. Protein itself does not cause constipation; however, a high-protein diet may be lacking fiber, and lack of fiber can cause constipation. To stay regular, consume approximately 25 grams of fiber per day from fruits, vegetables, legumes and whole grains.

The recommended dietary allowance of protein is0.8 grams of protein per day per kilogram of body weight. That's roughly 0.4 grams per pound — 56 grams for the average man and 46 for the average woman. There are 38 grams in 1 cup of chicken. So moderation is definitely key.

If you're experiencing the side effects of eating too much protein, lower your protein consumption. If you're not sure how to do that while staying true to your nutritional and weight-loss goals, speak with a nutritionist or your family doctor.

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