From the Guidelines
Consuming too much protein while trying to lose weight can hinder progress and potentially lead to weight gain, kidney strain, and nutrient imbalances. If you consistently eat excess protein beyond what your body needs, the surplus calories can be converted to fat and stored, preventing weight loss or even causing weight gain 1. While protein has a higher thermic effect than carbs or fats, it still contributes to your overall caloric intake. For weight loss, most adults need about 0.8-1 gram of protein per pound of body weight daily.
Some key points to consider when evaluating protein intake for weight loss include:
- Excessive protein intake can strain your kidneys, especially if you have existing kidney issues, and may cause dehydration, constipation, or bad breath due to ketone production 1.
- Focusing too heavily on protein might lead to neglecting other essential nutrients from fruits, vegetables, and whole grains.
- The recommended protein intake is about 0.8 g/kg/day, and excessive protein intake (e.g., >1.3 g/kg/day) is associated with increased proteinuria, decreased renal function, increased cardiovascular, and mortality risk 1.
- A balanced diet with adequate protein, carbohydrate, and fat intake is essential for weight loss and overall health, with a recommended distribution of 15% to 20% of total calorie intake from protein, 50% to 65% from carbohydrate, and 20% to 30% from fat 1.
To optimize weight loss, it is essential to balance protein intake within total calorie goals and maintain a diverse diet of whole foods, ensuring adequate nutrients and minimizing the risk of chronic diseases 1.
From the Research
Effects of Overeating Protein on Weight Loss
- There is no direct evidence in the provided studies to suggest what happens if someone trying to lose weight overeats too much protein 2, 3, 4, 5, 6.
- The studies primarily focus on the effects of ACE inhibitors on patients with chronic kidney disease, diabetic nephropathy, and the role of various therapies in treating these conditions.
- None of the studies discuss the impact of excessive protein consumption on weight loss efforts.
- Therefore, there are no research papers to assist in answering this question based on the provided evidence.