High-protein diets have become more common in recent times. From people trying to eat more protein to lose weight to those consuming a protein-rich diet to bulk up, protein has become a star of the meal. About 60% of Americans are ‘actively trying’ to increase their protein intake according to the Hartman Group, a consumer research firm. From protein shakes and bars to high-protein pizzas and the rise of carnivore diets, Americans are hooked on the trend. But is too much protein making you fat? Also, how much is too much, when it comes to protein?
Protein’s role
Protein is essential for us. It is a building block of every human cell and is involved in the vital biochemical functions of the human body. Protein plays a crucial role in growth, development, and tissue repair. It is also one of the three major macronutrients (along with carbohydrates and fat).
How much protein should you consume in a day?
Consuming adequate protein is essential to preserve muscle mass and strength especially as we age. Though the ideal amount of protein you should consume every day varies, in men, the commonly recommended is 56 gms for men and 46 grams for women.
The recommended daily allowance (RDA) for protein is 0.8 grams per kilogram of body weight. However, this will vary depending on your age, sex, health status, and activity levels. Older adults may benefit from a slightly increased intake.
Can excess protein intake lead to weight gain?
Though protein is essential for our health, overdoing it comes with a cost. There are many benefits of consuming adequate macronutrients, however, protein too in excess can lead to undesirable results.
For instance, people who eat high-protein diets have a higher risk of kidney stones. This is because a high-protein diet contains a lot of red meat and higher amounts of saturated fat, both can increase the risk of heart disease and colon cancer. A plant-based high-protein diet may not carry similar risks.
Excess protein intake can lead to weight gain, especially when you are consuming more calories than what the body needs. Though protein is essential for muscle growth, repair, and overall health, any extra protein that is not used for energy or muscle synthesis will be converted into glucose. This will be ultimately stored as fat.
The best way to not have any undesired effects is simple – Moderation. Remember, moderation is the key. Be it macronutrients or micronutrients, to reap the maximum benefits, do not overdo it.
(Pic courtesy: iStock)
