One needs to be extra careful and eat only as much is required
Undoubtedly, high protein diets have become popular over the past few years. It is not only delicious and easy to stick with but it also helps in losing weight effortlessly and building muscle mass. While some people consume protein directly via diets, others take it as a supplement (protein shakes) or just more than the usual portion of a balanced diet (such as The Zone, Atkins or Paleo Diets).
However, have you ever thought if too much protein might be a problem? So, how much protein do you need?
Well, protein is essential for life and it is actually the building block of every human cell. It carries out vital biochemical functions of the human body and is one of the three major "macronutrients" (other two being carbohydrates and fat). Hence, you need a set amount of it, as per age and weight, in order to stave off malnutrition and preserve muscle mass and strength. It, in fact, raises our metabolic rate which makes it easier to lose excess weight.
While how much protein you should consume each day is a bit uncertain, it is said that the ideal quantity is 56 grams/day for men, 46 grams/day for women. And guess what? You can easily get it in 1 serving of low-fat greek yogurt, or a bowl of cereal with skim milk.
According to weight-based recommended daily allowance (RDA), one should consume 0.8 grams of protein per kilogram of body weight. But, in the case of active people, they may need more. In such cases, 10% of calories should come from protein
There are also other studies that claim that one should actually take up to twice the standard recommendations.
Is too much protein harmful?
The answer is yes. If you eat too much protein, there might be some problems as well. For instance, people who have too much protein are at a higher risk of kidney stones. Because most sources have higher amounts of saturated fat, there is a higher risk of heart disease and colon cancer. However, plant-based proteins are still beneficial and do not carry similar risks.
How much is too much?
While you cannot put a number to it, one should not aim for no more than 2 gm/kg. If we think of all factors including safety, risks and benefits of high protein diets, this is a reasonable recommendation.
