{"id":37380,"date":"2025-07-31T17:40:29","date_gmt":"2025-07-31T17:40:29","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/37380\/"},"modified":"2025-07-31T17:40:29","modified_gmt":"2025-07-31T17:40:29","slug":"can-high-protein-diets-cause-side-effects","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/37380\/","title":{"rendered":"Can High-Protein Diets Cause Side Effects?"},"content":{"rendered":"

Protein gets a lot of hype for good reason: The macronutrient<\/a> can support muscle gains<\/a>, help with weight management, and more. But, some say you can have too much of a good thing, and that going overboard on protein<\/a> can come with potential side effects, like kidney issues and weight gain.<\/p>\n

Here\u2019s the thing: Definitive research confirming these links is lacking. And, there are other nuances to consider when it comes to striking the right protein balance, like whether someone has pre-existing health conditions and\/or how active they are. Plus, it’s important to consider what qualifies as a \u201chigh-protein\u201d diet. <\/p>\n

So, we talked to experts to separate fact from fiction when it comes to high-protein diets. <\/p>\n

Meet the experts: Mir Ali<\/a>, M.D., medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA; Stephani Johnson<\/a>, D.C.N., R.D.N., adjunct professor in the Department of Clinical and Preventive Nutrition Sciences at Rutgers University School of Health Professions<\/p>\n

How much protein do you need per day?<\/p>\n

The recommended daily allowance<\/a> (RDA) of protein is 0.8 grams per kilogram per day for people age 18 and up. That ends up translating to about 55 grams of protein per day for a 150-pound person, for example. <\/p>\n

But the RDA for protein hasn\u2019t changed in decades, and there is some debate on whether it should be higher, especially in people who are active. Some experts say<\/a> up to two grams of protein per kilogram of body weight per day is a better goal for certain groups. That would be as much as 136 grams of protein per day for that same 150-pound person.
<\/p>\n

Are high-protein diets dangerous?<\/p>\n

Some common\u2014but unproven or very dependent on context\u2014claims about high-protein diets or protein supplementation include that too much protein could cause fat gain, kidney problems, or even raise the risk of certain cancers. <\/p>\n

While these ideas are out there, a lot of the concerns around high-protein diets either haven\u2019t been directly proven or stem from people who have underlying health conditions, points out Mir Ali<\/a>, M.D., medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA.<\/p>\n

\u201cI haven\u2019t found any evidence that high-protein diets are harmful for most people,\u201d Dr. Ali says. \u201cPeople with certain medical conditions\u2014patients with kidney issues or problems metabolizing protein\u2014have to be more careful.\u201d<\/p>\n

Researchers<\/a> have suggested that high-protein diets may be hard on your kidneys, says Stephani Johnson<\/a>, D.C.N., R.D.N., adjunct professor in the Department of Clinical and Preventive Nutrition Sciences at Rutgers University School of Health Professions. But this is \u201csuggestive data<\/a>\u201d as one scientific analysis points out. Meaning, researchers haven\u2019t proven that a high-protein diet leads to kidney issues, and in fact, this specific analysis found the opposite\u2014higher protein diets (especially if they’re plant-based) were associated with a lower risk of chronic kidney disease. <\/p>\n

Also, Johnson says that not all high-protein diets are created equal. \u201cHigh-protein diets can vary significantly based on the sources of protein consumed,\u201d she says. People who eat high-protein diets rich in saturated fat have a greater risk<\/a> of developing cardiovascular disease than those who have a high-protein diet with less saturated fat, she says. <\/p>\n

And a red meat-rich high-protein diet also carries risks: \u201cAlthough not solely attributed to high protein intake, excessive consumption of red meat has been consistently associated with an increased risk of colorectal cancer,\u201d Johnson says. But, she says, people who eat a lot of red meat aren\u2019t necessarily on a high-protein diet\u2014and you can be on a high-protein diet without eating red meat.<\/p>\n

As for claims that too much protein will make you gain fat, Dr. Ali says it\u2019s possible, but unlikely. \u201cIf you\u2019re having so much protein that you\u2019re getting in more calories than your body needs, you can gain weight,\u201d he says. But given that protein is filling, Dr. Ali says it\u2019s \u201chard to overdo it\u201d with this macronutrient. \u201cIt\u2019s harder to have more than your body needs with protein than with carbohydrates,\u201d he says. <\/p>\n

How to calculate a safe upper limit for yourself<\/p>\n

Again, there\u2019s still a lot that scientists are figuring out in relation to high-protein diets, but there is some guidance. The RDA cited above is the minimum amount most generally healthy people need to hit to avoid having health issues, Johnson notes. So, you can probably have more than that with no issue, provided you don\u2019t have any underlying health conditions. But it\u2019s always a good idea to talk to your healthcare provider before making any diet changes. <\/p>\n

\u201cFor generally healthy individuals, protein intake of up to two grams per kilogram of body weight\u2014approximately one gram per pound\u2014is typically considered safe,\u201d Johnson says. \u201cAt this level, the kidneys are generally able to manage the nitrogen load associated with protein metabolism without strain.\u201d<\/p>\n

What else should you keep in mind about high-protein diets?<\/p>\n

While protein has a lot going for it, Johnson says it\u2019s still important to focus on getting the other macronutrients. <\/p>\n

\u201cWhen protein intake is significantly increased, intake of carbohydrates and fats decreases,\u201d she says. \u201cCarbohydrate-rich foods provide a wide variety of essential nutrients not commonly found in high-protein foods. As a result, individuals following a very high-protein, low-carbohydrate, and low-fat diet may be at risk of inadequate nutrient intake, which can lead to negative health outcomes.\u201d<\/p>\n

Having too little fiber is also a concern with high-protein diets, Johnson says. That can raise the risk of digestive issues, along with deficiencies in vitamins and minerals like B vitamins, vitamins C and E, and potassium. <\/p>\n

With that in mind, Dr. Ali says a high-protein diet is generally safe for most people. If you\u2019re interested in ramping up your protein intake, Johnson recommends checking in with your healthcare provider or a registered dietitian to make sure there are no potential issues, especially if you have any underlying health conditions. <\/p>\n

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