Side effects of Eating too much protein

Some people want to lose weight and therefore eat less carbs and increase their protein replacement intake. But in fact, a large reduction of carbohydrates can lead to a change in the body’s resistance and metabolic system. 

By consuming more than 30 percent of the calories your body needs, it can cause toxic ketone to build up. Until the kidneys have to work hard to excrete these substances from the body. And also a large amount of water loss Risk of dehydration Especially when exercising hard.

Dehydration  may manifest as weight loss, dizziness, bad breath. And the kidneys work to drive more waste from the body Until resulting in damage to the kidneys and heart accordingly And there may also be a loss of muscle mass and bone calcium.

In addition, in the process of protein degradation, ammonia acid is produced. It is not yet known whether high levels of ammonia in the body due to digestion of large amounts of protein will have long-term adverse effects. For a healthy and normal body, it is best to eat a moderate amount of protein. Not too much or too little

Protein dietary advice for pregnant women

The amino acids in proteins are constituents of the body cells of the mother and fetus. Getting adequate protein nutrition during pregnancy is essential to keep both the mother and the baby healthy. Especially during the second and third trimesters, which is the period when the baby is growing rapidly.

A pregnant woman needs from 40 grams of protein per day to 70 grams per day, depending on their body weight. This may not necessarily be the recommended daily protein intake. But to eat this amount 2-3 per week or for about a week and if you do not eat meat can eat protein from other sources, such as dairy, eggs, nuts or foods made from soy. If you notice that they have lost weight Muscle weakness Frequent infections And with water retention That may be a sign that you are not eating enough protein.

However, not all meats are safe. Pregnant mothers should avoid eating certain predatory large fish, especially sharks, eagles or swordfish. These fish often contain mercury and are thought to be high in high amounts that can affect the brain growth of infants and young children. It is best to eat other types of fish during pregnancy during pregnancy.

contains essential amino acids for the body. It is responsible for strength building and aiding in the work of bones, muscles and skin. Even though the human body is able to make nine amino acids, it still needs to get 11 more amino acids from the diet. Meat Various animal products, nuts, including rice and grains. Which contains all essential amino acids that are sufficient for the body’s needs .

Are protein supplements necessary?

Another type of protein that is becoming more and more popular today is protein powders, protein bars, which are supplements made up of proteins such as whey protein, casein protein, or soy protein. 

These are all complete proteins. Some people who do not eat animals prefer soy protein over others. But some soy protein supplements have a very unpleasant taste and are poorly soluble in water.

For questions about whether or not these proteins should be eaten and what are the benefits. Indeed, extra protein may be helpful in some cases. Because it is a complete and high-quality protein. But most people, even athletes, are already getting their protein intake from common food sources. Such as beef, pork, chicken, fish, eggs and dairy products. So only a few cases are recommended. Extra proteins include.

Adolescents, which are a growing age and need more protein as energy for their normal activities because their bodies are growing.

People who are just starting to exercise and want to build muscle Is another group that needs more protein than normal

When you need to increase your physical activity level, for example, if you were exercising for 30 minutes a day, only 2-3 times a week but wanted to run for a half marathon, your body needed more protein.

Athletes recently recovering from an injury. who often need more protein to help heal their injuries.

People who decide whether to eat vegetarian or not to eat meat It is a risk group that is getting less protein and may not be enough. This is due to the lack of meat consumption such as chicken, pork, fish and sometimes eggs and dairy products

Beliefs about eating protein

Protein helps you lose weight.

 Because foods that are high in protein can help you feel full and quell hunger. It may eventually result in weight loss. But not any type of protein Because eating lean meats or processed proteins like ham, bacon, sausage may not help you lose weight.

The belief that good protein may aid weight loss is consistent with the results of monitoring the lifestyle and dietary habits of more than 120,000 men and women over a period of 20 years. And any meat that has been processed.

 The average weight increase of 0.45 kg every 4 years, while the group eating more nuts. The result is approximately 0.22 kg less weight every 4 years. In addition, one research indicates that Eating different types of beans, such as red beans, black beans, and green beans every day can help you feel full. Leading to better control and weight loss.

Protein strengthens muscles.

 Many people who want to build muscle often eat protein because they believe it can help build arm muscles. From the compilation and analysis of studies on the benefits of protein in muscle building, it was found that Regularly taking protein supplements, under medical supervision, may improve muscle mass and exercise performance. If there is regular exercise with And at enough levels and duration as well Which is certain or not, it cannot be confirmed for sure at present.

Supplementing protein alone without exercise is unlikely to promote increased muscle mass and strength. And if you want to take protein supplements, you should always consult your doctor first, as getting too much protein can have a negative effect on your body as well.

Protein and osteoporosis.

 This is because in the protein digestion process, acid is released into the bloodstream. In order to neutralize these acids, calcium and other substances are needed, so calcium may be extracted from the bones. It comes to the belief that prolonged intake of a high-protein diet can lead to a decrease in bone mineral density. Resulting in weak and fragile bones

In addition, people with this belief and limiting their protein intake to too little are known to be healthy. It can also cause insufficient protein intake and have a negative effect on the body. However, for those with low calcium intake (less than 600 mg / day) for safety. it is advisable to avoid eating excessively high protein foods. 

Protein and cancer.

 Some people choose to avoid protein intake because they are believed to be at risk of developing cancer. Which is enough research to find the answer to such relevance It is mostly found to be large meats such as pork, beef or lamb, and processed meats that may increase risk factors for certain cancers,  such as colon cancer. 

This is from the compilation and evaluation of past studies. In October 2015, the World Health Organization (WHO) issued a warning that consuming processed meat would expose the body to carcinogens. Pork or beef are also possible to contain human carcinogens.

Protein and diabetes Studies have shown that people who eat large meats such as pork, beef, especially those that have been processed. Are at a higher risk of developing diabetes than those who rarely eat it.

 Eating every 1 large portion of meat resulted in a 12 percent higher risk of diabetes, while those who ate processed meat had a 32 percent higher risk.

In addition, research indicates that people who start eating more red meat. There was a 50 percent increase in the likelihood of diabetes in the following four years and found that those who cut down on this type of meat had a 14 percent lower risk over the next ten years.

Protein and cardiovascular disease Eating small amounts of pork or beef may be linked to heart  disease and stroke.  But at the same time, eating healthy proteins such as duck, chicken and beans instead of these proteins seems to reduce the likelihood of these diseases. have

Protein sources to choose and avoid.

The type of protein eaten is extremely important for maintaining overall health. The good protein nutrients that nutrition experts recommend include protein sources from fish, duck, chicken, beans, and low-carb whole grains that provide both protein and fiber. Soy foods are also a good alternative. Because it provides the same amount of protein as meat And is a good source of healthy fats as well.

For those who are losing weight Eating good protein can also help you feel full longer. And has a beneficial effect on the muscles that will gradually lose as you get older In this regard, to eat less pork and beef Avoid fatty meats Including processed proteins such as sausage, bacon and ham, because in addition to making it difficult to lose or maintain the same weight if eaten frequently, it also negatively affects the body. It may be associated with the risk of developing diabetes. Cardiovascular disease As well as colon cancer

Choose protein wisely for good health.

Large meats, including beef, pork or lamb, are high-energy sources of protein. But sometimes there are fats and cholesterol that can cause clogged coronary disease. Eating these meats should therefore be lean. This is the thigh and back meat with as little saturated fat as the skinless chicken breast. More importantly, it should be eaten in moderation and less times than protein from chicken and fish. 85 grams of large meat provides approximately 22 grams of protein.

Duck and Chicken Meat Choose to eat lean breast meat to avoid saturated fat. And if it’s duck, turkey, or bird meat, it has less fat than chicken. 85 grams of chicken provides approximately 31 grams of protein, more than half the protein your body needs on a daily basis.

Fish is a good source of protein that is often low in fat. 

Even fish that are reputed to be more fatty than other fish like salmon and tuna are considered healthy. Because the inside of the fish not only provides protein But also contains omega-3 acids that are good for the heart Most people are not getting enough omega-3s compared to the recommended amount. Eating fish is considered to have two benefits. 85 grams of salmon provides approximately 17 grams of protein, while tuna or sardines are great choices. And should eat food from these fish twice a week, about 110 grams each time.

Eggs are valuable and inexpensive proteins. One egg provides about 6 grams of protein, and even the yolk is high in cholesterol. But a number of studies have shown that the cholesterol in eggs does not increase blood cholesterol levels. These are foods that contain saturated fats and trans fats that are more likely to raise cholesterol levels. For healthy people Eating one egg a day does not increase the risk of heart disease. However, if you are already suffering from diabetes, heart disease or high cholesterol, be careful and consult your doctor about eating any foods high in cholesterol. Including eggs

Milk and many dairy foods, such as cheese and yogurt, contain protein and calcium. It helps to keep your bones healthy, good for your heart and to avoid the calories you get. Choose low-fat dairy products. Skim milk And skimmed milk A glass of skimmed milk provides 8 grams of protein, but if you need more protein, you may choose Greek Yogurt, which has 18-20 grams of protein per portion, which is more than regular yogurt. 2 times

Soy is another food that provides high protein content. 

Whether it’s soy beans, tofu, tofu water, tofu or soy protein alternatives. One cup of cooked soy provides 29 grams more protein than eating 85 grams of steak, while a cup of tofu juice provides almost the same amount of protein as normal milk. Can help lower cholesterol levels But in the case of using soy supplements Always be careful and consult a doctor first. This may not benefit people who are currently receiving hormone therapy or are suffering from breast cancer.

Vegetables, nuts and seeds are great sources of protein. In particular, beans, such as red beans and black beans, contain 15 grams of protein per cup, while peas contain 9 grams of protein per cup, while medium-sized potatoes provide only 4 grams of protein.

An equally good option, with 8 grams of protein equivalent to 1 tablespoon of pumpkin or sunflower seeds, 12 almonds, 24 pistachios, 7 walnuts, or 2 tablespoons of peanut butter. Frequently every week may help reduce your risk of heart disease. But do not forget that nuts are foods that are high in calories. Therefore, you should not eat more than 14 grams per day.