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3 Signs You Could Be Eating Too

Much Protein
The Huffington Post | By Sarah Klein (/sarah-klein)
Posted: 06/12/2014 9:52 am EDT

Updated: 06/12/2014 9:59 am EDT

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With recent launches of Lunchables Protein Packs

(http://www.huffingtonpost.com/2014/03/04/oscar-mayer-portable-proteinpacks_n_4899339.html) and Cheerios Protein

3 Signs You Could Be Eating Too Much

Protein
(http://www.huffingtonpost.com/2014/06/12/eatingtoo-much-protein_n_5481307.html?
utm_hp_ref=mostpopular)

(http://www.huffingtonpost.com/2014/05/28/cheerios-protein_n_5405551.html), it
seems food companies are trying to sell us on more protein in just about every aisle of
the grocery store.
The average adult needs about 0.8 grams of protein per kilogram of bodyweight a
day, which comes out to roughly 56 grams of protein a day for men and 46 for
women
(http://www.huffingtonpost.com/2014/06/12/eatingtoo-much-protein_n_5481307.html?
(http://www.iom.edu/Activities/Nutrition/SummaryDRIs/~/media/Files/Activity%20Files/Nutrition/DRIs/5_Summary%20Table%20Tables%201utm_hp_ref=mostpopular)
4.pdf), according to the Institutes of Medicine.

The Most Stressed-Out State In

But despite protein showing up on more and more food labels
America May Surprise You
(http://www.huffingtonpost.com/2014/06/03/vegetarian-breakfast-protein-yum(http://www.huffingtonpost.com/2014/06/09/mostfilling-_n_5418578.html), were already getting way more than our 46 or 56 grams.
stressed-out-state_n_5474137.html?
In fact, men ages 20 and over get an average of 98.9 grams of protein a day, and
utm_hp_ref=mostpopular)
women ages 20 and over get 68 grams, according to the U.S. Department of
Agriculture's latest What We Eat In America report
(http://seprl.ars.usda.gov/SP2UserFiles/Place/12355000/pdf/0910/Table_1_NIN_GEN_09.pdf).
Getting protein is, of course, an important part of a balanced diet. For starters, our
bodies simply wouldn't be able to build and repair its cells
(http://www.nlm.nih.gov/medlineplus/ency/article/002467.htm) without the stuff.
We know that high-protein breakfasts
(http://www.huffingtonpost.com/2013/03/28/protein-breakfast-preventsnacking_n_2971476.html) can help us keep unhealthy snack urges in check. And
according to a new analysis, a diet higher in protein, especially from fish, seems to
lower stroke risk (http://www.eurekalert.org/emb_releases/2014-06/aaondhi060514.php).
However, more isnt necessarily better. "[B]ecause Americans consume so much
protein, and there is plenty in foods from both plant and animal sources, and there is
no evidence of protein deficiency in the U.S. population, protein is a non-issue,"
Marion Nestle, Ph.D, MPH, Paulette Goddard Professor of Nutrition, Food Studies,
and Public Health at New Y ork University, tells The Huffington Post in an email.
"Why make it into one? The only reason for doing so is marketing. Protein used as a
marketing tool is about marketing, not health. The advantage for marketing purposes
of protein over fat or carbohydrates is that it's a positive message, not negative.
Marketers don't have to do anything other than mention protein to make people think
it's a health food." (Case in point: A serving of those new protein-packed Cheerios also
contains 16 or 17 grams of sugar (http://www.shape.com/blogs/weight-losscoach/new-cheerios-has-more-protein-and-more-sugar), depending on the flavor.)
In some cases, more protein can even be problematic. Nestle points out that much of
the research is conflicted and uncertain, but there are a few things we know so far.
Here are three signs your diet might be too heavy-handed on the protein.
You're gaining weight.

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If you've bulked up on the protein in your diet without cutting calories in other areas,
you may find yourself gaining weight. In a 2012 study, researchers found that people
assigned a high-protein diet gained the same amount of fat as people assigned to a
low-protein, high-fat diet (http://healthland.time.com/2012/01/04/low-proteindiets-lower-weight-but-dont-cut-fat/), when both groups overate. The high-protein
eaters gained more lean body mass, like muscle, as well, TIME reported.
You have kidney problems.
The kidneys take care of some filtering of waste products made when our bodies
digest protein (http://www.diabetes.org/living-with-diabetes/complications/kidney-

(http://www.refinery29.com/superfoods?
utm_source=huffposthealthyliving&utm_medium=syndication&utm_hp_ref=most

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Found In Squid
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disease-nephropathy.html), and there's some evidence to suggest that diets higher in

protein put a greater strain on the kidneys (http://www.mayoclinic.org/healthyliving/nutrition-and-healthy-eating/expert-answers/high-protein-diets/faq20058207) to do this crucial job. A 2003 study found that the damage was only
noticeable among people with early stages of kidney disease
(http://www.webmd.com/diet/news/20030317/high-protein-diets-can-hurtkidneys), particularly harmful because these people often are not aware their kidneys
are affected, WebMD reported.
You're dehydrated.

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One of the waste products created by the kidneys during the filtering process is blood
urea nitrogen. Researchers and physicians use blood urea nitrogen levels to evaluate
kidney function (http://www.webmd.com/diet/news/20020422/high-protein-dietscause-dehydration), and it's also a measure of how hydrated a person is, WebMD
reported. In a 2002 study, as protein intake went up, hydration went down
(http://advance.uconn.edu/2002/020429/02042904.htm), likely because the body
has to use more water to flush out that additional nitrogen, Monica Reinagel, MS,
LDN, CNS, told HuffPost in 2013. Dehydration isn't necessarily a reason to avoid
extra protein as long as water intake is increased simultaneously, she said.
MORE: Protein, Eating Too Much Protein, Diet and Nutrition, Eating Protein, Enough Protein, How Much
Protein, Too Much Protein

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7 Things You Should Absolutely Know

Before Going To The Hospital

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Facebook Conversations
116 comments

Add a com m ent

William Smith

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56g of protein for the average male? So using your own formula of .8g per 1 kg of body
weight, 56 (suggested grams of protein) divide that by .8 (the grams per kilogram of
body weight) = 70kg Multiply that by 2.21 ( the lbs per kg) = 154lbs So what you are
saying is that the average male weighs 154lbs? I don't think so. Go back to the
drawing board with your numbers and print an accurate article.
Reply Like

75 Yesterday at 8:26am

Robert Zilli Personal Trainer at LA Fitness

And, if you workout, your protein needs are greater than those of a non
exerciser.
Reply Like
Anette Bregi

60 Yesterday at 8:45am
Top Commenter Newport News, Virginia

No, they're not.

Reply Like
Anette Bregi

1 23 hours ago
Top Commenter Newport News, Virginia

(http://www.huffingtonpost.com/2014/06/10/bloating_n_5439816.html?
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Marriage
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I weigh 50 kilos. So I'd need about 40 grams of protein a day. That's very
easily gotten from a decently balanced diet.
Reply Like 23 hours ago
View 23 more
Jake Hall
Oh, really? This study http://www.jissn.com/content/11/1/19/abstract seems to suggest
otherwise. Also, one of the side effects listed is an increase in lean body mass. How
is that a bad thing? Seems like some jumping to conclusions is going on here.
Overall, adding more protein is beneficial up to a point.
Reply Like

25 Yesterday at 8:03am

Kevin Bain

Top Commenter

Bingo. I'm reminded of an old saying, "Dosage makes the poison."

Reply Like

9 Yesterday at 8:13am

Jake Hall
Absolutely. And in light of the proliferation of carb-heavy foods that we've
seen these days, I feel a person of average size would have to work pretty
hard to consume "too much" protein.
Reply Like

12 Yesterday at 8:16am

Rose Richardson Top Commenter Indiana University Purdue

University Indianapolis
More LEAN muscle to burn fat=bad? Really?

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More LEAN muscle to burn fat=bad? Really?

Reply Like
Andrzej Jeziorski

11 Yesterday at 9:25am

Top Commenter Opera Singer at Landestheater Coburg

Grrrr .... If you're gaining weight, it does NOT mean you're eating too much protein. It
could mean you're building muscle (if that's what you're working out for), or it could
mean you're simply eating TOO MANY CALORIES and/or not getting enough exercise.
This article is yet another piece of scaremongering garbage masquerading as
nutritional advice, from the web site that told you that there is 'no such thing as a
healthy sugar' (too bad about all that fructose in the fruit you really should be eating,
right?).

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It's pretty simple - too much of anything is bad. Balance your diet, watch your calorie
intake (there has never before been so much information readily available to help with
that, thanks to the internet), and you're good.
Reply Like

17 Yesterday at 8:46am

Rose Richardson Top Commenter Indiana University Purdue

University Indianapolis
RIGHT! Balance is key, preaching to the choir my dear! ;-)
Looking at your intake over the whole week is great. Some times I have an
all fruit day, for some reason that is what my body really needs. But that is
just ONE day of the week. Next day some nice juicy beef or turkey burger
grilled with a toasted bun. Just really THINK about eating and ENJOY it.
Don't just autopilot food into your mouth, it was meant to taste good and do
good for you.
Reply Like

2 23 hours ago

Cindy Ludwig

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cheerios with protein have way too much in carbs too, and most of that is from, yep,
you guessed it, sugar
Reply Like

17 Yesterday at 7:49am

Robert Zilli Personal Trainer at LA Fitness

and the protein in processed cereals is denatured by the extremely high
temps used in the cooking process...they are toxic..,,and then add sugar
...and you get a total disaster for breakfast.
Reply Like

20 Yesterday at 8:50am

Bill Roberson

Top Commenter SUNY Binghamton

Robert Zilli Agreed. As are added vitamins, which are the cheapest
manufactured, often in China with dubious quality control. Get nutrients
from quality, unprocessed foods. If supplementing, do your homework.
E.g., common folic acid is poorly absorbed by many -- some studies say
may even be harmful, whereas quatrefolic (methylfolate) acid is the
preferred form. You get what you pay for.
Reply Like

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5 18 hours ago

Kayla Andrews

Top Commenter Bernardston, Massachusetts

They're saying now that low carb diets are actually bad for you.
Reply Like

2 18 hours ago

View 3 more
Kevin Bain

Top Commenter

You'll know if you're eating too much protein because you'll be constipated. I'd call that
as good a symptom as any of the above.
Reply Like

14 Yesterday at 7:43am

Greg Peschin

Top Commenter Works at National Institutes of Health (NIH)

Reseach to to more sugar and starch and less protein coming from Nestle? Did Kraft
foods weigh in too?
Reply Like

14 Yesterday at 9:29am

Mike Tousignant

This Is What Sleep Apnea Really Looks

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Top Commenter Network Design Engineer at Sincera

Thank god I get about 70% of my calories from protein and animal fats a day since
owe about 90% of the really good biochemical research papers on human digestion
show that we should get most of our calories from these sources and not carbs. I
know most nutritionist don't agree with this and vegans and vegetarians don't want to
accept this but the human species is mainly a predator species and not a herbivore
species. Our digestive track and digestive enzymes are primarily best suited to break
down protein and animal fat. Of course we do need other sources like fruits and
vegetables but those should only be about 20 to 30% of your daily diet. This helps
keep your blood sugar down allowing your body to process all the nutrients you intake
properly.
Reply Like

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13 23 hours ago

Yevgeniya Slozka Top Commenter National ukrainian university named

after Taras Shevchenko
are you a doctor or a biologist at least?
Reply Like 4 hours ago
Mike Tousignant

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Top Commenter Network Design Engineer at Sincera

Yevgeniya Slozka to answer your question I am a biologist.

Reply Like about an hour ago
Alyssa Aron Director of Operations at IDP
This whole article is ridiculous. The three macro nutrients we have to choose from are
carbs, protein, and fat. It's been made clear that Americans are taking in WAY too many
carbs (which give us diabetes and make us fat), so the other sources of nutrition are
protein or fats - both necessary and good for us. If we're wanting to be lean or put on
muscle, we must take in .5 - 1 grams of protein per pound of bodyweight. This means
that we're not taking in nearly enough protein and we're consuming way too many
carbs.

(http://www.huffingtonpost.com/2014/06/11/tryon-shoes-foot-fungus-wartsvirus_n_5412800.html?utm_hp_ref=mostpopular)

carbs.
Reply Like

We're In Serious Denial About Our

Weight

12 23 hours ago

Yevgeniya Slozka Top Commenter National ukrainian university named

after Taras Shevchenko
you simply should eat proper carbs like vegetables and cerils

(http://www.huffingtonpost.com/2014/06/11/overweightdenial-obesity-weight-americans_n_5484154.html?
utm_hp_ref=mostpopular)

Reply Like 4 hours ago

Russ Crawford
Gaining weight is a sign of eating too much food in general. Some evidence suggests
too much protein causes kidney problems, but what does the rest of the evidence
suggest causes kidney problems. Dehydration is caused by not drinking enough
water ... period. This is a clear case of hyping their own hype at the expense of
someone else's hype. Are you physically fit? Can you run a mile in 12 minutes? Can
you even walk a mile? If you answered no to any of these questions, then your problem
isn't your diet.
Reply Like

12 Yesterday at 8:04am

Rose Richardson Top Commenter Indiana University Purdue

University Indianapolis
Fat is the most calorie dense food at 9 per gram. Protein and carbs are 4
per gram each. So if you are eating lean protein then you should be less
likely of gaining fat. I have always heard it said it was not the baked potato
you ate it was the stuff you piled on it made it "bad" for you.
Reply Like

3 Yesterday at 9:28am

James Adams

(http://www.huffingtonpost.com/2014/06/11/overweightdenial-obesity-weightamericans_n_5484154.html?
utm_hp_ref=mostpopular)

You're Putting On Your Bug Spray All

Wrong
(http://www.huffingtonpost.com/2014/06/07/bugspray-mistakes_n_5447447.html?
utm_hp_ref=mostpopular)

Top Commenter Urbana, Illinois

Actually, the evidence does NOT suggest that protein causes kidney
problems. It is only those with kidney problems who should be worrying.
Reply Like

4 17 hours ago

Sterling Walsh III

Top Commenter York, Pennsylvania

and Rose, thats precisely why you shouldnt look at merely at volume of
food but calories
Reply Like

1 14 hours ago

(http://www.huffingtonpost.com/2014/06/07/bugspray-mistakes_n_5447447.html?
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Jamal Mtshali

FOLLOW HUFFPOST

Top Commenter Northwood High School

The thing about a high protein diet is that your body has to have a need for it. If you're in
the gym 5 days a week doing resistance workweightsthat justifies a high protein
diet and you aren't going to have the above symptoms. Your body is going to
synthesize all that protein to rebuild muscle. If you're not shredding your muscles then
you don't need to be eating a lot of protein.
Reply Like

10 Yesterday at 8:05am

HuffPost Daily Brief

No Justice ForAll
if you eat more protein and a lot less carbs, you don't have to exercise bc
your body will burn the protein/fat before it burns the carbs. Carbs will
become sugar in your body and if you don't burn it, it will be stored as fat..
that's why pasta/ bread lovers cant lose the weight.. carbs are processed
junk that our body cant handle
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5 Yesterday at 9:16am

Kandee Riggio

Top Commenter Greeter at The Gates of Hell

You still need to exercise

Reply Like

3 23 hours ago

James L. Felder

Top Commenter

No Justice ForAll Do you know what your body does with extra protein? It
can't store it directly as muscle or other proteins in your body. If it could you
could build muscles by just eating steak. Instead it breaks it down into
amino acids and then breaks the amino acids down into sugar and a
bunch of toxic stuff like ammonia and other nitrogen compounds.
So when eaten for energy, protein = sugar (plus toxins). In fact your body
releases insulin in response to excess protein to the same degree it does
for carbohydrates. Funny how all the low-carbers out there avoid all those
evil carbs because they break down to sugar when all the extra protein they
are eating breaks down to exactly the same thing.
Reply Like

12 21 hours ago

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