Is High Protein Intake Harmful? What You Need to Know Now.

We have spent years being told that eating a lot of protein is the quickest path to weight loss. But lately, it looks like the pendulum has swung hard the other way. And now, you cannot post a steak or a protein smoothie without someone in the comments warning you about bone leaching or how that protein might stress your kidneys. And this has created this weird health anxiety, with many people asking, “Is high protein intake harmful?”

Thanks to this debate, we are scared to eat too little protein but also terrified to eat too much. This article delves into whether a high protein intake could harm you or whether this fear is unfounded.

If you would like to jump straight to my video on this topic, you can use the link below:

Is High Protein Intake Harmful For You?

Every weight loss myth has an interesting story behind it. And with protein, there are two ways in which this thinking came about, as follows:

Down the Hospital Corridors.

Do you love medical drama? Well, I do! So, imagine my pleasant surprise when I learned that the fear around high protein diets actually started in a hospital ward. But how did this come about?

You see, for decades, doctors put patients with pre-existing chronic kidney disease on low-protein diets. And that is because damaged kidneys struggle to filter out nitrogen waste and these low protein diets thus helped these individuals enjoy better health.

But here is where this logic broke. Marketers and “wellness gurus” took a rule for sick people and they applied it to healthy people. It’s like saying, “People with broken legs shouldn’t run. And therefore running is dangerous for everyone.” See what I did there?

Well, did this rule apply to healthy people?

Not even a little.

Study after study, including meta-analyses of randomized controlled trials, show that in healthy adults, high protein intake does not negatively impact kidney function. Your kidneys are able to adapt to the load you give them.

However, you should note that the emphasis here is on healthy adults and not people with existing kidney problems or other health conditions.

So, when it comes to the question: is high protein intake harmful? Then, the answer largely depends on the person in question.

Acidic Bones?

When I stumbled upon this idea, I felt like I was wading the waters of science fiction. After all, how can bones turn acidic? More importantly, where did people come up with this idea?

Well, when boiled down to its basics, the idea here is that protein makes your blood acidic and your body “melts” your bones to release calcium to neutralize that acid. Of course, when you go down this rabbit hole, it is a bit more technical than that but that’s what people generally think!

Now, if this were true, then every athlete on and off social media would have a very weak skeleton. After all, these people eat really high protein diets.

Thankfully, in reality, the opposite is true. Protein actually increases calcium absorption and stimulates growth hormones that make your bones stronger. So, this hypothesis has been proven wrong by modern nutrition science but it still haunts the halls of TikTok.

So, is high protein intake harmful? Given that science has debunked this one, we can safely say that our bones are safe, at least as far as protein goes.

The Real Risks of Excess Protein.

For the most part, a high protein intake is safe. However, I am not going to tell you that eating 400 grams of protein a day is “fine.” But the risks are not what you think. It’s not about “organ failure” or leaching bones.

Instead, it’s about nutrient displacement.

So, while it is okay to eat a diet high in protein, it is very important to watch out for these gaps.

The “Better In 90” Verdict – Is High Protein Intake Harmful?

In my better in 90 program which is designed to help women lose weight and keep it off, we don’t treat protein like a villain nor do we see it as a magic pill. Instead, we treat it like a building block that is very effective at improving your satiety while also helping you build muscle.

Here is what you can do to include protein in your weight loss journey.

First, Stop the Fear.

Like I said, studies show that high protein intake is safe for most people, save for people with underlying health conditions that affect their ability to handle a lot of protein. Thus, if your kidneys are healthy, then that extra scoop of collagen or that extra chicken breast is not going to make you sick. If anything, it could help you inch closer to more satiety or bigger muscles.

Secondly, Use the “Plus One” Rule.

Nutrient displacement is a very real issue when it comes to high protein diets. Luckily, you can manage it quite easily. For every high-protein source you eat, match it with a high-fiber source such as greens, seeds, or legumes. In this way, you avoid the “constipation” and “dehydration” issues that people mistake for “protein damage.” And you still get to hit your desired protein goal.

Third, Check the “Package”.

Whilehigh protein intake is fine, high sodium and high nitrates, which are often found in processed deli meats, are not. Where possible, focus on minimally processed protein sources.

Join the Better in 90 Program.

The good news is that you don’t need to fear protein. But you shouldn’t rely on it alone either because your body thrives on variety and not just amino acids. In my Better in 90 Program, I work with you to help you find out what has been holding you back from your goals while addressing the fears that surround specific foods, including proteins. If you would be interested in learning more about this program, I welcome you to check out this page.