However, doctors warn that excessive protein intake can pose a risk to the kidneys, skin, and metabolism. According to nutritionist Dr. Anna Gordeyeva, the main mistake consumers make is not defining their goal for consuming protein. Protein is essential for beauty and health, not a "magic pill" for weight loss.
The average daily protein requirement ranges from 0.8 to 1 gram per kilogram of body weight, but many people consume twice that amount. Protein is beneficial when consumed with carbohydrates and fats, not on its own. Active women need about 60-80 grams daily, and athletes about 100 grams.
Bad breath : due to the state of ketosis resulting from low carbohydrates and ketone production.
Digestive problems : Lack of fiber leads to constipation and bloating.
Dry skin and pimples : Excess protein increases fluid loss and reduces skin elasticity.
Increased fatigue : The kidneys work to get rid of the byproducts of amino acid breakdown, which consumes the body's energy.
Dr. Irina Orlova warned that excessive protein intake can cause metabolic disorders, kidney strain, and hormonal imbalances. She added that increased cortisol and nitrogen compounds affect nutrient absorption and increase the risk of inflammation.
She continued: "We are seeing an increase in cases of young women who are showing signs of protein poisoning. It is not serious, but it needs to be corrected by drinking water, eating leafy green vegetables, and reducing protein supplements."
Regulating the ratio of protein with other nutrients : complex carbohydrates, vegetables, vegetable fats, and water.
Engaging in regular physical activity .
Add fiber-rich sources such as legumes and whole grains when relying long-term on eggs and chicken breasts.
Remember that protein is not stored in the body , and excess protein is excreted with urine, which puts a strain on the kidneys.
It is recommended to rely on plant-based protein sources (beans, quinoa, nuts) to reduce the risk of inflammation compared to animal sources.