World Health Day Special: How Much

Protein

Is Too Much, And Seven Ways To Avoid Overconsumption

What Happens When You Eat Too Much Protein

Understanding the consequences of protein overconsumption is an important context for changing behaviour, this World Health Day. These are the main documented effects:

1. Kidney Strain The kidneys are responsible for filtering the metabolic waste products of protein breakdown, like urea, creatinine, and uric acid, from the blood and excreting them through urine. Higher protein intake places greater strain on the kidneys². There is ample research supporting this.

2. Cardiovascular Risk Researchers found that specific amino acids, particularly leucine, an amino acid found in animal-protein foods like beef, eggs, and milk, can compromise heart health. High-protein diets relying on red and processed meat also carry elevated saturated fat loads, which raise bad cholesterol and the risk of heart disease over time.

3. Weight Gain The body cannot store protein, so once its needs are met, any extra protein is used for energy or stored as fat, according to some research. 

4. Digestive Discomfort Constipation, bloating, gas, and diarrhoea are among the most common complaints of people eating very high-protein diets. This is particularly true when animal protein drowns out plant-based foods, and with them, fibre.

5. Dehydration The kidneys need water to filter protein waste from the blood. When they are under stress from excess protein, dehydration can follow⁶, according to some research. This often manifests as persistent thirst, reduced urine output, or dark urine

Seven Ways To Avoid Protein Overconsumption

Indians have a track record of being protein-deficient for the longest time, only pulling up their socks when it became a major concern. According to a 2021 study by IMRB International, 73% of Indians are protein-deficient, and only 10% get adequate protein from their daily diet. So, this World Health Day, if you are feeling sluggish, craving junk food or facing bloating, check what you are putting into your meals. 

1. Calculate the Actual Number First

The Indian Council of Medical Research has guidelines on the amount of protein you need per day as an Indian. The recommended protein intake for healthy Indian adults is about 0.83 g/kg/day. For example, a 60 kg adult should consume roughly 50 g of protein daily, which can be met through a balanced diet like dal, rice, milk, eggs, or pulses.

2. Spread Your Protein Throughout The Day

General recommendations are to consume 15-30 grams of protein at each meal. Studies show that higher intakes at once (more than 40 grams) have the same effect as the body needs at once. Distributing intake across three meals is more efficient for muscle health support and digestion.

3. Track, But Not Forever

It’s all about building habits. You start counting the numbers and slowly build up your protein additions to your meals. A single week is not enough for this. However, you may build a routine for it and can use a food app, make a note on paper, or use the notes app on your phone. A lot of people discover they are comfortably hitting their target without supplements; others find they are significantly over.

4. Shift Some Protein Sources To Plants

A 2020 study published in the journal BMJ found that plant protein is associated with a lower risk of ailments than animal protein⁷, but may pose a higher risk of health issues, such as heart disease and weight gain. Plant proteins come packaged with fibre, antioxidants, and phytochemicals that animal proteins do not. Swapping some meat meals for lentils, chickpeas, black beans, tofu, tempeh, or edamame reduces overall protein load while also adding fibre.

5. Check Your Protein Supplements

Protein powders, protein bars, protein-enriched cereals, protein yoghurts, and protein snacks have quietly stacked on top of what people already eat from whole foods. The average person eating a reasonably balanced diet might not need supplemental protein. 

6. Watch The Sources, Not Just The Numbers

The impact of high protein intake on heart health often depends on the source of the protein. As per a study published in the journal American Journal of Clinical Nutrition, a high-protein diet that relies heavily on animal proteins, such as certain red or processed meats, which are also high in saturated fat and cholesterol, could raise concerns about heart disease over time⁸. Choosing lean animal proteins (chicken breast, fish, eggs, dairy) and prioritising plant-based sources are key.

7. Let Hunger And Fullness Guide Portions At Meals

High-protein foods are satiating, so if you are struggling with cravings, check your protein intake. A meta-analysis published in the journal Physiology & Behaviour in 2022 found that acute protein consumption decreases hunger, reduces the desire to eat, and increases fullness by regulating hormones such as GLP-1 and CCK⁹. Modern foods and noise, like the combination of processed, high-protein products and strict macro targets, can disconnect people from what their bodies are saying. Listen to your body’s hunger signals. Check how you feel after meals and throughout the day. Check if you feel comfortably full, with steady energy levels and no digestive issues. Cross-check with what you are eating and how much.

How Much Protein is Right for You

Given the global numbers, every individual needs a certain amount of protein every day to support their health. A 2024 study by the Mayo Clinic shows how much protein the average adult needs, depending on their lifestyle. It varies with age as well. Based on that, here is an example. You can also calculate your protein intake with this protein intake calculator. 

Regulate Your Protein Intake

Excessive protein intake is generally defined as more than 2 grams per kilogram of body weight per day, a threshold that exceeds the upper range recommended by the International Society of Sports Nutrition for most individuals¹⁰. Beyond that point, the body has no efficient way to store it. Protein cannot be banked the way fat can. Instead, the body breaks it down and either burns it for energy or converts the excess to fat, which is the opposite of what most people chasing protein are trying to achieve. So, track what you eat and eat well and in adequate amounts.

[Content reviewed and verified for accuracy by Dr Reedhika Puliani, Certified Dietitian]

References:

1. Levine ME et al. (2014). Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality. Cell Metabolism.

2. Brenner BM et al. (1982). Dietary protein intake and kidney function. NEJM.

3. Melnik BC (2012). Leucine signalling in metabolic pathways. Journal of Nutritional Biochemistry.

4. Al-Shaar L et al. (2020). Red meat intake and risk of coronary heart disease. BMJ.

5. Institute of Medicine (2005). Dietary Reference Intakes for Macronutrients.

6. Martin WF et al. (2005). Dietary protein intake and renal function. Nutrition & Metabolism.

7. Song M et al. (2016). Association of animal and plant protein intake with mortality. JAMA Internal Medicine.

8. Bernstein AM et al. (2010). Major dietary protein sources and risk of coronary heart disease. AJCN.

9. Dhillon J et al. (2022). Effects of protein on appetite regulation. Physiology & Behaviour.

Jäger R et al. (2017). ISSN Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition.