Kidney Damage: Overloading on protein can put a strain on the kidneys, which have to work harder to eliminate the excess nitrogen found in the amino acids that make up proteins. This is particularly concerning for people with pre-existing kidney conditions.
Dehydration: High protein intake increases the body's need to rid itself of nitrogen byproducts, which can lead to dehydration if fluid intake isn’t increased to compensate. This requires the kidneys to process more fluids, so you need to drink more water.
Digestive Issues: Excessive protein consumption, especially from animal sources, can lead to digestive discomfort such as constipation, bloating, and diarrhea. This might be due to the reduction in fiber consumption if large amounts of protein displace other fiber-rich foods.
Increased Risk of Heart Disease: Some high-protein diets, especially those high in red meat and full-fat dairy products, can lead to an increased intake of saturated fats and cholesterol, potentially raising the risk of heart disease.
Weight Gain: Eating too much protein can lead to an excess caloric intake, resulting in weight gain. Protein is still a source of calories, and consuming more calories than you burn results in weight gain.
Nutritional Deficiencies: High-protein diets that severely restrict other food groups can lead to deficiencies in the nutrients typically found in those foods, such as fiber, vitamins, and minerals from fruits, vegetables, and whole grains.
Bone Health Issues: There is some debate and mixed evidence about this, but some studies suggest that very high protein intake, particularly from animal sources, may leach calcium from the bones, potentially leading to osteoporosis. However, other studies show protein can support bone health, so the impact may vary based on overall diet and specific sources of protein.
Increased Cancer Risk: Some research has linked high consumption of red and processed meats with an increased risk of certain types of cancer, such as colorectal cancer.