Protein is one of the most essential and important nutrients in the human body. It is the most versatile molecule in the human body and is involved in almost all biological processes. But despite the importance of protein to the body, but eating too much may harm the body and affect the body’s health. This is what you learn about it in our article today.
The Recommended Diet, or RDA, for protein depends on several different factors, such as:
- Pregnancy and breast-feeding
- Your daily activity levels.
However, adults are generally advised to eat 0.8 grams per kilogram of body weight per day.
The recommended intake for protein
According to the IOM Institute of Medicine, the daily RDA for protein is as follows:
|Infants up to 6 months of age||9.1|
|6-12 months old||11.0|
|From one to three years old||13.0|
|From 4 to 8 years old||19.0|
|From 9 to 13 years old||34.0|
|From the age of 14 to 18 years||52.0|
|From 19 to 70 years old and over||56.0|
|If pregnant or breastfeeding||71.0|
Physical activity can increase the RDA of the protein you should be eating. One study recommended eating:
- 1.0 grams of protein per kilogram of body weight with the lowest levels of activity.
- 1.3 grams of protein per kilogram of body weight at moderate activity levels.
- 1.6 grams of protein per kilogram of body weight with an increased amount of activity.
Some studies have also found that people may need to increase protein intake as they age to boost their health and prevent many diseases of aging. The researchers recommended that adults should ideally consume protein in the range of 1.2-1.6 grams per kilogram of body weight per day, to prevent age-related muscle loss or sarcopenia. This amount also helps to improve appetite control, increase feelings of satiety, and control weight.
Damage to protein for women and the side effects of too much protein
You can usually consume 2 grams of protein per kilogram of body weight per day for the long term without any major side effects. Where athletes are able to eat up to 3.5 grams per kilogram of body weight per day without any side effects.
But most research indicates that consuming more than 2 grams per kilogram of body weight per day of protein for an extended period of time can cause health problems.
The disadvantages of eating too much protein for women and men include the following:
- Intestinal discomfort and indigestion.
It includes serious risks associated with chronic excessive protein consumption, including:
- Cardiovascular disease.
- Vascular disorders.
- Injuries to the liver and kidneys.
Doctors pointed out the harms of consuming too much protein for women, especially if they have:
- Type 2 diabetes.
Are High-Protein Diets Safe?
Health organizations recommend getting between 10 and 35% of your daily energy intake from protein. As mentioned earlier, you can safely eat between 2 and 3.5 grams per kilogram of body weight every day, especially if you are exercising or strenuous exercise, pregnancy, and childbirth.
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However, researchers are still not sure whether high-protein diets are safe, especially when someone cuts off their carbohydrate intake.
What is the effect of protein-rich foods on weight loss?
Diets rich in protein may reduce hunger cravings and aid in weight loss, because these foods promote feelings of fullness, helping to reduce hunger cravings, overeating, and loss of fat mass. In addition, it helps control nerve stimuli related to food behaviors.
Healthy protein-rich foods
There are many plant and animal foods that are high in protein, including:
- Dairy products.
- Unrefined whole grains and wheat products.
But not all protein-rich foods are ideal to eat, especially if you want to lose weight or maintain a healthy diet.
Examples of high-protein and low-calorie foods include:
- 3 ounces of skinless chicken breast: Less than 26g protein and 113 calories.
- 1 scoop of whey protein: Less than 24-26 g and 130 calories.
- 6 ounces Greek yogurt: Less than 17 grams protein and 100 calories.
- Two large eggs: Less than 12 grams protein and 144 calories.
- A quarter cup of tofu: Less than 10 grams protein and 95 calories.
- 2 tablespoons peanut butter: Less than 8g protein and 190 calories.
- 1/4 cup beans: Less than 8 grams protein and 110 calories.
- 1-ounce almonds: Less than 6 grams protein and 165 calories.
- 1 cup cooked oatmeal: Less than 6 grams protein and 165 calories.
- 1/4 cup cooked quinoa: Less than 4 grams protein and 110 calories.
Who Should Avoid Eating Too Much Protein?
Risk factors associated with developing side effects from excessive protein consumption include:
- Kidney and liver diseases.
- Low carbohydrate intake.
- Deficiency of nutrients needed for protein metabolites, including glucose, arginine, glutamine, vitamins B6 and B12, and folate (folic acid).
Most people will likely be able to safely increase their protein intake, as long as they are also not cutting carbs or having liver or kidney disease.