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Six hidden health risks of eating too much protein

Protein has long been considered the nutritional gold standard. It fuels recovery, controls hunger, and builds muscle. But the message got lost in translation somewhere between gym culture and diet trends—more protein became synonymous with better health. In point of fact, overindulging in shakes, bars, and interminable grilled chicken may be giving your body more than it needs. It turns out that science has a lot to say about the negative effects of going too far.

Not only is kidney overload a myth,but

Your kidneys quietly perform filtering, cleansing, and balancing functions. They go into overdrive when you give them too much protein, especially from meat. Research in the Journal of the American Society of Nephrology found that excess protein speeds up the kidneys’ filtration rate, a condition called “hyperfiltration.” It is comparable to demanding that your kidneys run a marathon every day.

A review in 2020 found that eating a lot of protein over a long period of time can cause damage at the microscopic level, which can damage the glomeruli and even cause protein to leak into the urine, which is a sign of stress early on. Protein-heavy diets are also linked to a higher risk of kidney stones, according to Harvard studies. Moderate surpluses are not catastrophic for healthy individuals; however, the load can be significant for those with diabetes, high blood pressure, or borderline kidney problems.

Bones can bear the cost

But not just protein is needed for strong bones. Animal protein makes the blood more acidic, so if you don’t eat enough vegetables and fruits to make up for it, calcium may leach from your bones to make up for the acid. Women who consumed more than 68 grams of protein per day had a lower risk of forearm fractures, according to a large prospective study.

That conclusion has been softened by subsequent research, which has demonstrated that consuming foods high in calcium and potassium in conjunction with adequate protein boosts bone density. In a nutshell, bones benefit from protein only when your diet is balanced, so think dal with spinach instead of chicken without greens.

Heart health suffers

Protein itself is not the issue; rather, frequently, the company it keeps is. Saturated fat and cholesterol are common in processed and red meat-heavy diets, which can raise LDL (bad) cholesterol levels. For this reason, the Mayo Clinic has issued a warning that popular high-protein diets may increase the risk of heart disease.

In 2024, researchers at the University of Missouri found another twist: too much protein can overstimulate immune cells, causing inflammation that contributes to artery-clogging plaque. The risk of atherosclerosis rises when protein—mostly animal-based—makes up more than 22% of calories, according to another study.

Therefore, although protein helps tone muscles, consuming it from the wrong sources can put strain on your heart.

Digestion doesn’t always agree

A sky-high protein intake often leaves little room for fibre – the quiet regulator of digestion. That imbalance explains the classic high-protein side effects: constipation, sluggishness, and the unmistakable “ketone breath.”

Your body burns fat for fuel and produces ketones when carbs are too low, which can make your breath smell like nail polish remover. A study found that eating too much protein, especially when there isn’t enough fiber, can make you feel bloated, ill, and uncomfortable in your gut. The lack of diversity on your plate is the cause of the toxic protein, not the protein itself.

The metabolic strain increases slowly

Protein requires a lot of metabolism. The liver, intestines, and kidneys must perform additional work by converting every unused gram into urea, which is then excreted. Consuming more than 2 grams per kilogram of body weight per day can result in dehydration, increased nitrogen waste, and even vascular stress, according to reviews published in clinical nutrition journals.

Balance over exuberance

Protein is necessary for the creation of enzymes, hormones, and tissue. However, it was never intended to take the place of your other plate. For most adults, 1 to 1.5 grams per kilogram of body weight spread evenly through the day is enough to thrive. Along with that, include fiber, complex carbs, and healthy fats. Drink plenty of water because protein requires more fluids.