Effects of Too Much Protein in Your Diet

To understand how too much of protein in a diet is harmful, we have to first understand how it plays a key role in helping our systems function. Protein helps in building muscle, and aiding the immune system while regulating blood circulation. If the body doesn’t get its sufficient dose of good fats and carbohydrates, it leans on protein to fulfill the role instead, of supplying fuel. Therefore striking a balance between various nutrients is crucial.

Even hair and nails are made up of protein, where it sustains the bones, skin and cartilage as well. There’s only a limited amount of protein that the body requires. It does need a lot of this nutrient for certain functions, but going overboard by eating a lot of protein-rich foods, can have a negative impact on the body. That is why it is important to eat it in moderation.

There are three kinds of this problem that occur; transient (temporary case), persistent (a recurring ailment), and orthostatic (happens when one sits / stands / lies down). The first kind, transient and the last, orthostatic – doesn’t require treatment in most cases, with possibly no long-term side effects. Those who have persistent proteinuria on the other hand, may eventually suffer from kidney ailments that will need immediate treatment.. Here we discuss the effects of excess protein in a diet, and how to balance portion intake.

Effects of Excess Protein in One’s Diet

When there is too much protein in a person’s diet, side effects subsequently occur, altering your overall bodily system. When there is a presence of protein in the body that is way too much for it to handle, it shows up on tests after one has a checkup done, or is experienced through its effect on the body.

Once the damage starts due to excess protein, symptoms arise that one will notice over a period of time. Our bodies send us certain signals that we mustn’t ignore, especially if they are persistent. Medical experts say that the symptoms do not occur immediately in a person suffering from proteinuria, where if left unattended and overlooked, it can eventually be experienced. Thus going for regular checkups to keep an eye on one’s health, is wise.
If one has liver / kidney disease, high protein traces are likely to pose as a problem. The rise of acids in the urine’s pH level, is caused by the kidney’s inability to regulate acid-base levels.
Can increase the risk of colon cancer.
Increases one’s chances of having a cardiovascular disease.
Too much protein in the system eats away at calcium from the bones, since this mineral is required for digestion. So if you haven’t had enough calcium intake, the body takes it from the bones as a substitute. This in turn makes bones brittle.
Acts as an irritant towards allergies, making them worse.
Formation of kidney stones
Increases the risk of getting diabetes (high levels of ketones).
Can lead to gout.
Excessive perspiration takes place. This is because the more protein one eats, the more likely it is for he / she to lose a lot of water from the body. Due to this, it is advisable to drink a lot of water to make up for what the body has lost through urine and sweat.
Cataracts
Arteriosclerosis
Excessive urea in the kidneys will tend to cause a lot of lower back pain. This is because protein has amino acids in them, and when the body breaks it down, it converts it from ammonia to urea, causing one’s lower back to hurt.
Constipation
Headaches
Feelings of malaise
Hypertension
Nausea, since the body uses the excess protein for energy, due to a lack of either carbohydrates / fats.
Acid amounts in blood increase.
Extreme discomfort
Fatigue
Dizziness
Protein Rich Foods to Eat in Moderation

Balancing food portions is something one should always keep in mind about, like a constant mantra, while eating protein rich meals. Ask a dietician to chalk out a diet plan with the right amount of protein, that is safe for your body to consume:
Ham
Fish
Legumes
Turkey
Soya milk
Chicken
Pork
Tofu
Lamb
Beans
Eggs
Cheese
Beef
Dairy products (low or full)
Protein shakes
Veal
Nuts and Seeds (watermelon, almonds, peanuts, squash, and pumpkin) Fruits and vegetables
Whole grains
How Much Protein to Take

The ideal amount of protein that the body needs to absorb in a day is, 10 gm/day for babies, 52 gm/day for teen boys, 46 gm/day for teen girls, 56 gm/day for grown men, and 46 gm/day for grown women. Lactating women need to have 71 gm of protein a day, because of deficiency and baby-development requirements.

Accordingly spread out your protein intake over the course of a number of days, as opposed to eating it all at once within a single day. Too much of protein can prove to be quite harmful as you now know. A monitored diet combined with light to moderate exercise, will help you keep off the extra protein. Have a healthy tomorrow.

High Protein Diet Plan for Weight Loss

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Nowadays, a high protein diet plan is considered as the best option to lose weight. Proteins are generally recommended in diet plans for bodybuilding. This nutrient is however, also used for weight loss. The high protein foods described in the article would give us a better idea as to which foods one can include in the diet.

High Protein Diet for Weight Loss
The main advantage or benefit of consuming high protein diets is that energy is slowly burned and sugar levels in blood stabilized. Slow burning of energy helps reduce the probability of a person resorting to binge eating. The process of conversion of proteins into glucose is known as gluconeogenesis. The amount of calories burned in the process of gluconeogenesis too is high. Excess water stored in carbohydrates is lost when a person consumes a high amount of proteins. According to scientists, the intake of proteins and reduction in fat consumption can help in losing weight due to the brain activity. The explanation presented by scientists is that proteins cause reduction in the flow of appetite-stimulating hormones towards the brain. It is therefore, one of the important reasons why a protein based diet works for those who want to reduce their weight.

High Protein Diet Plan for Weight Loss
The diet plan for high protein intake should eliminate foods that contain high amounts of sugar. Also the high-carb foods shouldn’t be included in the regular diet. The pastas, different potato recipes, sugars (granulated white, powdered white, brown sugar, etc.) and different types of cereals should not be consumed. One can however, continue the intake of low-carb foods in moderate amounts. The weight loss foods that one can incorporate in his/her daily diet include dairy products, beans, nuts, etc. Milk is considered a complete food since it provides almost all the different types of nutrients. The different dairy products that one can include in the diet are yogurt, cottage cheese, hard cheese (Parmesan), medium cheese (Swiss, Cheddar), soft cheese (Brie, Mozzarella, Camembert), etc. There are a variety of beans which can be eaten as high protein foods. These include the split beans, soy beans and different kinds of beans like lentils, pinto and black beans, etc. One can also make use of ‘tofu’ as a high protein diet. Nuts and seeds with a high protein content include almonds, cashews, peanuts, pumpkin seeds, pecans, flax seeds and sunflower seeds. Thus, vegetarians too can include proteins in their diet without having to resort to a meat-based diet.

Fibrous foods must be included in the diet along with proteinaceous foods. Fibers act as fillers and the person on a high protein diet doesn’t feel hungry. There is a general misconception that intake of high protein diet increases the risk of renal failure. However, it has been observed that such problems crop up only if a person is already suffering from kidney diseases. Another concern regarding high protein intake is that it aggravates the problem of hepatic encephalopathy. The evidences pertaining to such problems are till date, unfounded.

High Protein Diet Plan Tips
A high protein diet though acts as an important factor in weight loss, it can be effective only if coupled with regular exercise. The body needs proteins for building muscles. Thus, a high protein diet can be put to good use, i.e. for losing weight and in building muscles simultaneously. It is true that kidney problems do not arise suddenly with increase in protein intake; however, one shouldn’t forget that excess protein consumption can overwork the kidneys. Therefore, bodybuilders are advised not to include proteins in excess of 20% in their diet plan. If a person doesn’t exercise regularly, the high protein intake won’t serve him/her properly. This is because unused proteins are converted into energy and subsequently stored in the form of fats. Thus, intake of proteins in high amounts would instead lead to weight gain as opposed to weight loss.

Foods with Anti inflammatory Properties

Do you know what Crohn’s disease, fibromyalgia, and rheumatoid arthritis have in common? Well, chronic inflammation is a characteristic symptom of each of these medical conditions. Basically, inflammation is the primary defense mechanism of the body against harmful invaders like microorganisms and allergens. It is a localized reaction by the immune system to infection, injury, or irritation. The major symptoms of inflammation are redness, swelling, and pain. Chronic inflammation can put one at an increased risk of developing serous medical conditions, and can adversely impact the quality of life of the affected individual. Generally, inflammation is treated with different anti-inflammatory medications like steroids or non-steroidal anti-inflammatory drugs (NSAIDs). However, there are certain foods that possess anti-inflammatory properties. The inclusion of such food items to one’s diet can certainly have a positive effect on one’s health.

Anti-inflammatory Diet

When starting with anti-inflammatory diet, always remember that there certain food items can promote inflammation. Therefore, such food items need to be excluded from one’s diet. On the other hand, your diet should be rich in foods that have anti-inflammatory properties. Fresh vegetables, fruits, nuts, and fish are known to reduce inflammation, which is why consuming them will have a beneficial effect.

Foods to Avoid

First of all, one should avoid junk food or cut down on the intake of processed food. Processed meats contain chemicals like nitrites, which increase the risk of inflammation. Foods that are rich in sugar should also be avoided. Vegetables belonging to the nightshade family of plants can worsen the pain from inflammation, which is why it’s advisable to cut down on their intake.

◆ Sausages
◆ Hotdogs
◆ Burgers
◆ Pork
◆ Red meat
◆ White bread
◆ Pasta
◆ Pastries
◆ Candies
◆ Soft drinks
◆ Pre-sweetened cereals
◆ Frozen and canned food
◆ Artificial sweeteners
◆ Eggplant
◆ Tomatoes
◆ Potatoes
◆ Peppers

Anti-inflammatory Foods

Your daily diet should include the right balance of proteins, carbohydrates, fats, fiber, and essential nutrients like vitamins, minerals, and amino acids. You can get all these nutrients through fresh vegetables, fruits, oils, grains, meats, fish, dairy products, seeds, and nuts. Always include healthy fats like monounsaturated fats in your diet. Anti-inflammatory diet recommends fats like coconut oil, flaxseed oil, extra-virgin olive oil, and omega-3 fish oil.

Certain types of fish are a riich source of omega-3 essential fatty acids, which are anti-inflammatory fats. So, include fish in your diet rather than red meat. Include the following types of fish in your diet:

◆ Salmon
◆ Cod
◆ Tuna
◆ Sardines
◆ Rainbow trout

Here’s a list of anti-inflammatory vegetables that you can include in your diet:

◆ Broccoli
◆ Cabbage
◆ Fennel bulb
◆ Brussels sprouts
◆ Green beans
◆ Garlic
◆ Spinach
◆ Kale
◆ Leek
◆ Sweet potatoes
◆ Asparagus
◆ Kelp
◆ Mushrooms

These vegetables and fruits are rich in antioxidant, as well as vitamins like vitamin A, vitamin C, and vitamin E. Here’s a list of anti-inflammatory herbs that you can include in your diet:

◆ Cinnamon
◆ Basil
◆ Cloves
◆ Parsley
◆ Rosemary
◆ Mint
◆ Turmeric
◆ Thyme

The following fruits are known to reduce inflammation:

◆ Apples
◆ Avocados
◆ Papaya
◆ Grapes
◆ Oranges
◆ Strawberries
◆ Blueberries

Certain nuts, seeds, and grains are also known to alleviate inflammation. These include:

◆ Almonds
◆ Walnuts
◆ Hazelnuts
◆ Flaxseed
◆ Sunflower seeds
◆ Buckwheat
◆ Oats
◆ Whole grains

Besides including the aforementioned food items, do consume at least 6-8 glasses of water everyday. You can also have fresh fruit/vegetable juices, low-fat milk, and herbal teas. An anti-inflammatory diet provides a number of benefits and improves general health and wellness. By switching to this diet, you will experience improved digestion, pain relief, decreased levels of cholesterol and triglycerides, and relief from the symptoms of bipolar disorder and depression. Also, make sure that you stay active by following an exercise regimen regularly. Maintaining a healthy body weight will lower the risk of a host of medical conditions.

Diets That Work Fast for Men

Compared to women, men face a bigger risk of health problems due to obesity and being overweight. Diabetes, high blood pressure, atherosclerosis, and insulin resistance are the major ones. The lifestyle that one leads, also affects the weight in many ways. After a certain age, we think it is not necessary to exercise, or we don’t find the time with our busy routines.

Some of us are addicted to smoking and drinking, which can also sometimes lead to obesity or belly fat. To control all these health problems and daily lifestyles, the diet has to be healthy as well as nutritious, with a good routine of exercise. However, if you want to try some weight loss diets that work fast for men, you can try them for a limited period of time.

Diets that Work

Unlike women, men are not so prone to weight gain, but when they do, it is mostly around the belly. Women, on the other hand, can gain weight in many parts of their body, hence there are many types of workout routines for weight loss in women. While women try crash diets and other techniques to lose weight deposited on their stomach, thighs, hips and arms, men can try these to lose belly fat. Though exercise is the best way to lose weight, there are some other diets that work for men. Listed below are a few of them.

» Balanced Diet

There are certain rules you need to follow in order to get rid of flab. Belly fat is one of the worst nightmares in men, after they cross their thirties. A proper meal plan which includes proteins, carbohydrates, fats, minerals, and vitamins is the perfect choice of a diet that a man can have. Even though a balanced diet is not advised for weight loss, these nutrients are basic requirements in men more than women. Other than referring to crash diets for men, which could also work, you can make alterations in this diet depending on your body requirement. This means you can eat lesser fats and more proteins, lesser carbohydrates, and more of minerals for energy gain. This diet works best with a regular exercise routine like walking, running, or cycling. Low calorie and low fat diets can also be an option but for a limited duration.

» Low Carbohydrate Diet

Carbohydrates, though essential for our body’s daily metabolism, sometimes leads to excessive weight gain. The whole point of a low carb diet is a process known as “ketosis”, wherein the extra fat in the body is used to produce energy when the carbohydrate pathways are not working for energy production. When ketosis is not active, the fat in the body is not used up for any purpose, and keeps accumulating, giving rise to health problems and obesity. Hence when following a low carb diet, foods which have very less amounts of carbohydrates, are consumed. This leads to the body using fat for energy production due to lesser carbohydrate content in the body . This doesn’t mean complete suppression of carbohydrates, but a consumption of 10 – 60 grams of carbs a day, and the ratio has to be increased.

» High Protein Diet

Since the best sources of energy are amino acids, which are also known as the building blocks of our cells, they are the ones involved in the most important pathways in metabolism as well. Amino acids make proteins and thus, they are very necessary for the functioning of our bodies. Men require more amounts of energy as their bodies are meant for a higher protein requirement. For this purpose, the energy diet can include foods like all types of meat, chicken, fish, eggs, dairy products, and green vegetables have to be incorporated in their daily diets. This high protein diet also builds muscle structures and tissues for physical strength, and with proper a workout, gives men weight loss perks.

Following these diets religiously, along with regular exercise will surely help you lose belly fat. But, make sure you don’t give up, since such diets need a lot of determination.