Pros and Cons of High Protein Diet

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Written By Samarjit Sinha

Working out for 10 years | Has a home gym | CPD (UK) Certificate holder in Fitness

Pros and Cons of High Protein Diet

A high protein diet has pros like muscle growth and fat loss. But over a long time, high protein diet might cause you some kidney and other health issues as well. Choose your protein sources carefully to avoid any health issues. Otherwise, there is no threat to a high protein diet.

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How Do High-Protein Diets Work?

High-protein diets are popular among people who want to lose weight, increase their muscle mass and boost their metabolism. These diets are often called high-protein, low-carb or high-protein, low-carb diets.

Pros and Cons of High Protein Diet

A high protein diet is a diet that is high in protein and low in carbohydrates. The idea behind this type of diet is that you will lose weight in the short-term because you are eating fewer calories, and you will lose more weight in the long-term because you are eating fewer carbohydrates, which are stored as glycogen and cause weight gain.

Pros and Cons of High Protein Diet

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Additionally, research has shown that a high protein diet can help you build lean muscle mass, which can speed up your metabolic rate and help you burn more calories throughout the day. However, the long-term effects of high protein diets on weight loss are still being studied.

How Much Protein?

The recommended protein intake for the average person is around 0.36 grams per pound, or about 8 grams per kilogram.

However, this number can vary depending on a person’s weight, activity level, and other dietary factors.

People who are more active or weigh more than the average person need more protein, while those who eat a varied and balanced diet may not need as much.

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In order to make sure you’re getting all the essential amino acids your body needs, it’s important to have a varied diet.

If you are not competing in bodybuilding on the highest level or doing some sports then you should not count protein intake at all. Keep eating whey protein shakes, protein-rich foods and that should be it.

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That way, you’ll get all the benefits of high-protein diets while avoiding any potential cons.

Not all proteins are created equal. Some proteins contain all of the essential amino acids needed to form a complete protein, while others do not.

This is why it’s important to eat a variety of foods in order to get all of the essential amino acids your body needs.

If you don’t eat enough different protein sources, you may be eating enough total protein but not enough of a specific essential amino acid.

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What are the benefits of high-protein diet?

The benefits of a high-protein diet include:

– Improved health and well-being

– Increased testosterone levels

– Increased muscle mass

– Increased strength

– Reduced body fat

– Increased metabolism

– Increased energy levels

– Increased focus

– Increased mental performance

– Increased mental clarity

– Increased attention span

– Increased concentration

– Increased motivation

– Increased self-esteem

– Increased confidence

A high-protein diet is beneficial for the body because protein is essential for the growth and maintenance of strong muscles.

Protein also helps regulate certain hormones and enzymes in the body, and it can boost your metabolism to help you lose weight.

However, a high-protein diet can be unhealthy if you don’t eat enough fruits and vegetables or if you consume too much saturated fat.

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A high-protein diet has been shown to have a number of benefits, among them weight loss and reduced inflammation are main.

Protein kills the hunger thus it might help you with controlling your eating habits. Inflammation is thought to be a major contributor to weight gain, so reducing inflammation may help with weight loss.

Additionally, a high-protein diet can help preserve muscle mass as you lose weight, which can lead to a more favorable body composition.

Protein is essential for the body to grow and repair tissues.

It can also help you feel fuller longer so that you eat fewer calories and lose weight or maintain a healthy weight.

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Is too much protein bad?

A high protein diet can have a number of risks associated with it. But only with high amount of overdose.

These can include, but are not limited to, protein poisoning, ketosis, malnutrition, bad breath, indigestion and death.

Be aware of these risks before starting a high protein diet and to consult with a doctor if you have any concerns.

Though a high protein diet may seem like a good way to lose weight or maintain muscle mass, it is not advisable to take more than 0.8 grams of protein foods daily.

Excessive protein intake can result in health risks such as liver disease, kidney stones, and even cancer.

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On the whole, eating too much protein can have harmful consequences.

For one, the protein found in animal meat is accompanied by unhealthy saturated fat, which can lead to heart problems.

Secondly, consuming excessive protein can overload the kidneys and liver, leading to health complications over time. It’s therefore important to opt for plant-based proteins when going on a high protein diet.

Though high protein diets are often seen as a healthy way to lose weight, they do come with some risks.

Eating too much protein can lead to dehydration, bad breath, constipation, diarrhea and loss of calcium.

In people who already have kidney disease, eating too much protein can damage their kidneys.

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Weight gain

While many people choose high-protein diets in order to lose weight, research has shown that this type of diet may only lead to short-term weight loss. In the long run, it is likely that you will regain any weight you have lost.

Though it might be tempting to up your protein intake in order to see results quickly, you should be wary of the risks.

Once with a high protein diet I gained around 10 kgs of muscle within 6-8 months. Along with strength training.

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When you consume too much protein, the surplus is usually stored as fat. In addition, the surplus of amino acids can lead to weight gain over time if you’re not careful about your calorie intake.

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So make sure you’re eating a balanced diet and not just loading up on protein!

A recent study published in 2016 found that weight gain was significantly associated with diets where protein replaced carbohydrates, but not when it replaced fat.

Thus, if you are trying to maintain or lose weight, you should avoid eating too much protein and instead focus on reducing your intake of carbs and fats.

Simply put, if you are eating more calories than you use, you will gain weight. While protein is a great way to increase satiety and feel full, overeating any nutrient will cause weight gain.

So be mindful of the amount of protein you’re eating and make sure it’s in line with your daily calorie needs.

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Restricting carbs and processed foods results in dramatic weight loss during the first weeks of dieting, as the body starts to break down stored glucose.

However, eating more calories from protein can help preserve lean muscle mass. This is important for people who want to lose weight, as preserving lean muscle helps burn more calories throughout the day.

Bad breath

Bad breath, or halitosis, can be a result of different things, one of which is eating large amounts of protein. Brushing and flossing your teeth regularly will not get rid of the smell, but doubling your water intake, brushing your teeth more often, and chewing gum can help to reduce it.


Constipation is a common side-effect of high protein diets. This is because when you eat a lot of protein, your body takes water from other parts of your digestive system to help break down the protein. To prevent constipation, increase your water and fiber intake.

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Diarrhea is a common digestive issue that can be caused by a variety of things, such as eating dairy or processed foods. However, there are ways to avoid it, including drinking plenty of water, limiting fried foods and excess fat consumption, and increasing your fiber intake. Eating heart-healthy proteins instead of processed food can also help.

If you have lactose allergy then you should skip whey concentrates and consider buying whey isolate for your gym journey.


Dehydration can occur when the body flushes out excess nitrogen as a result of protein consumption. Regardless of protein consumption, it is always important to drink plenty of water throughout the day to stay hydrated and healthy.

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Consider drinking at least 2-3 liters of water a day if you are also eating creatine.

Kidney damage

Kidney damage is a very real possibility for those who have preexisting kidney disease and consume large amounts of protein. However, for those without preexisting kidney issues, a high-protein diet has not been shown to cause any noticeable harm. In fact, consuming moderate levels of protein has actually been linked with improved renal function and overall health.

Increased cancer risk

There is an increased risk of cancer associated with eating a high level of animal protein. This study found that for people over 50, eating more than 20% of total calories from protein was linked to a higher risk of cancer death. However, this association reversed for people over 65 years old. It is important to note that this study does not show that high-protein diets cause cancer, only that they are associated with an increased risk.

Heart disease

If your main protein source is not lean meat like chicken, if you are relying on red meat for protein than you may be prone to heart diseases. You should stop that.

 A 2010 study showed that eating large amounts of red meat and high-fat dairy increased the risk of coronary heart disease in women.

A 2018 study showed that long-term consumption of red meat can increase trimethylamine N-oxide (TMAO), a gut-generated chemical that is linked to heart disease. TMAO is generated when bacteria in the gut digest choline and carnitine, nutrients that are abundant in animal based proteins. 

While animal-based proteins are much useful than plant-based protein.

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Calcium loss

There is some concern that a high-protein diet may lead to calcium loss, as protein increases the excretion of calcium in urine. However, more research is needed to determine the long-term effects of protein on bone health. Additionally, while protein does promote weight loss by increasing satiety and causing the body to burn more calories digesting it than other foods, this effect is not as significant as many people think.

Does Too Much Protein Turn to Fat?

A high protein diet can be a healthy way to lose weight and maintain muscle mass, but only when it is done in moderation. And protein does not turn into fat. Excess protein turns into sugar.

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Do you really need more protein?

A high protein diet is one in which you consume more protein than the recommended daily amount. While there are many benefits to eating a high protein diet, there are also some potential drawbacks.

Some of the benefits include, but are not limited to: weight loss; improved blood pressure; better glucose regulation; improved blood cholesterol levels; and other indicators of cardiometabolic health.

However, it is important to note that a high protein diet is not for everyone and can have some drawbacks, such as constipation and dehydration.

Pros and Cons of High Protein Diet 1

Any animal protein will have all the BCAAs!

There are many reasons why you might want to eat more protein. The most common reason is to calculate the minimum amount of protein you need per day.

To do this, divide your current weight in pounds by 2.2 to get your weight in kilograms. Then multiply that number by 0.8 to find out the minimum amount of protein you need each day in grams.

Another reason people might want to eat more protein is because there is a lot of variability in recommended intake levels.

Depending on your diet and what you like to eat, you might have a lot of flexibility in your protein intake.

Protein for athletes

Protein is an important nutrient for athletes and body builders because it helps promote the growth and maintenance of muscle mass.

Protein can be especially beneficial when combined with weight lifting or strength training, as it can help increase muscle size and mass.

If you are on a low calorie diet and trying to lose weight, a high protein diet can help prevent the loss of muscle mass.

In order for athletes to build and repair tissue, they need to consume protein.

Pros and Cons of High Protein Diet 2

Protein can come from a variety of sources, but athletes need to be especially careful with their diets as high protein levels can lead to weight gain if not monitored carefully.

Additionally, meat-based proteins are the most problematic for athletes when it comes to health risks.

There are many reasons athletes might want to eat more protein. However, meat sources of protein can be problematic for athletes in terms of their health.

There is a risk of heart disease with high protein intake, especially from red meats and full-fat dairy products.

In fact, a high protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations.

Pros and Cons of High Protein Diet 3

This means that athletes who eat too much meat-based protein may end up reducing their overall calorie intake and losing weight unintentionally.

However, chronic dietary red meat, white meat, or non-meat protein can have positive impacts on thermogenesis, satiety and weight loss in healthy individuals.

Athletes need to consume protein in order to maintain muscle mass and strength.

Protein helps the body break down food for energy, which is necessary for athletes who are constantly active and putting strain on their muscles.

There are many types of protein, but whey is one of the most common and effective for athletes.

Whey protein contains all the essential amino acids that the body needs and it’s quickly absorbed, so athletes should aim to consume around 30 grams per day, split into three meals and two snacks throughout the day.

Protein for aging

New research has shown that, contrary to popular belief, most older people-particularly women over 65-need more protein than the current recommendations in order to slow down muscle loss. Experts are now recommending over 2.0 g/kg of body weight for people older than 65. While eating more protein than needed is not harmful for most healthy people, it can increase health risks for some people

Protein for building muscle

Protein is essential for building muscles. Research says to have 0.8 – 1 gram of protein per kg of your body weight.

Pro athletes might consume even more.

Protein is what builds your muscles and helps you with recovery.

Protein for losing fat

Protein is an important macronutrient that helps reduce hunger and encourages less calorie intake. When in a significant energy deficit, the body will try to rid itself of all fat cells, including muscle mass.

While it is still inconclusive, some research suggests that eating a lot of protein can help you lose fat in difficult and demanding conditions.

The thermic effect of protein means that the body burns more calories when digesting it, so consuming a high-protein diet might make it easier to lose weight.

However, this study was only 4 weeks long and on a specific population group under close supervision; more research is needed before any definitive conclusions can be drawn.

What is considered high protein per day?

A high protein diet is a diet that is made up of mostly high-quality protein foods. These foods typically include eggs, lean beef cuts, skinless poultry, beans, fish and seafood.

A low carb diet refers to a diet in which less than 26% of the daily caloric intake comes from carbohydrates.

The Australian Dietary Guidelines recommend between 45-65% of daily caloric intake come from carbohydrates, which would be considered a moderate to higher carbohydrate diet.

Pros and Cons of High Protein Diet 4

Nowadays, whey isolates are considered high protein per day as they contain the highest percentage of pure protein.

In addition, the taste is designed for people who wouldn’t normally supplement with protein, which means the filtration process means whey isolate is lactose, carbohydrate, fat, and cholesterol free. This makes it a great choice for those with dietary restrictions.

What is high-protein diet for weight loss?

A high-protein diet is a diet that includes a higher than normal amount of protein. This type of diet has been studied for its weight loss benefits for many years.

There are both pros and cons to high-protein diets.

On the one hand, they can restrict healthy carbohydrates and be difficult to follow over a long period of time. On the other hand, protein is an important building block of bones, muscles, cartilage, skin, and blood.

Pros and Cons of High Protein Diet 5

Can high protein diet cause problems?

There are a number of pros and cons to consider when it comes to high protein diets. On the one hand, eating a lot of protein can help you lose weight and build muscle.

But on the other hand, extremely high-protein diets can cause problems, such as stomach cramping, excessive urination, and constipation.

If you have any chronic health condition, talk to your doctor before upping your protein intake. Good choices for protein include lean beef, pork and low-fat dairy products.

In short term, there should not be any issues.

Can high protein diet be harmful?

A high protein diet can have a number of benefits, including weight loss and conservation of muscle mass.

However, eating more than 1.2g of protein per kg of body weight can be harmful to the body in the long run.

This is because consuming too much protein can put stress on the kidneys and liver, and may also lead to other health problems over time.

Pros and Cons of High Protein Diet 6

About The Skinny Author


Working Out for 10 years | Owns a home gym |Certificate course done on Improving Aerobic Fitness, Diet | CPD (UK) Accredited Certification on Fitness

Yo Friends, this is Samarjit! A skinny guy who is building his tiny home gym.

I have successfully gained 10 kgs in 10 months going to commercial gyms. And I have been working out on and off for about 10+ years now.

I have gone swimming, done martial arts, Olympic lifts and body-building-type workouts!

I canceled the gym subscription as I was more into making my home gym for workouts. And getting ready, then getting my cycle and ride to the commercial gym seemed a drag after 10 hours in the office.

Thus, I needed a home that I could access at any moment!
And I started building my home gym!

I had to research a lot to build my home gym and decided to share effective, budget-friendly home gym machines, and nutrition to buy as per your goals here in

If you have question then contact me here

Ps: The author is highly experienced with making small workout routines, understanding and guiding people to get gym equipment, and setting up the home gym as per their Fitness goals.

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