The Dangers of Eating Too Much Protein

Photo by Ali Smith
Meat grilling on a barbecue pit. 

Protein is essential for our bodies. It helps build and repair tissues, makes enzymes and hormones, and supports immune function. But even something as beneficial as protein can become harmful when consumed in excess, especially on a keto diet.

When talking about the Healthy Keto Diet on Health Check Podcast, the National University Hospital’s chief dietitian Dr Lim Su Lin shares that the protein intake on a conventional keto diet can be very high. “People on the keto diet might eat a lot of meat, thinking that that’s okay,” she says. But, according to her, if you consume 3,000 calories a day and 25% of those come from protein, that's 200g to 250g of protein daily. This is much higher than what your body needs and can strain your kidneys.

Let's discuss why eating too much protein on a keto diet can be bad for you.

Effects of excessive protein

Kidney burden: Your kidneys remove wastes, including the by-products of protein metabolism, from your body. Eating too much protein makes your kidneys work harder, which can damage them over time.

Intestinal discomfort: High protein intake can cause bloating, gas and constipation. Protein takes longer to digest, which can slow down the digestive process.

Dehydration: Protein metabolism needs more water, which can lead to dehydration if you don’t drink enough fluids. This is why staying well-hydrated is crucial on any high-protein diet.

Nausea, fatigue and headaches: These symptoms are often due to your body struggling to handle the excess protein.

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Eating too much protein on the keto diet can lead to fatigue.

Chronic effects of too much protein

Higher risk of heart disease: Long-term high protein intake, especially from animal sources, can raise the risk of heart disease. This is due to the potential increase in saturated fats and cholesterol from high-protein foods.

Blood vessel problems: Excessive protein can cause harmful substances to build up in the blood, causing blockages in your blood vessels and raising your blood pressure.

Liver and kidney issues: Constantly processing high levels of protein can increase the risk of chronic liver and kidney diseases, affecting your overall health.

Achieving the right balance

While the keto diet can be an effective way to lose weight, it is crucial to follow a balanced approach to not compromise your overall health. The Healthy Keto Diet, developed by Dr Lim, avoids these issues by not focusing too much on protein. As the healthy keto diet recommends calorie restriction tailored to each individual, the consumption of protein is never too excessive. This way, you get the benefits of the healthy keto diet without overloading your liver and kidneys.

“If a person is on a healthy keto diet, it’s very unlikely that the person will have too much of protein,” says Dr Lim. The Healthy Keto Diet restricts calories according to a person’s weight-loss needs. So even if 23% of your calories come from protein, the protein intake will just be about 70g a day. This is enough protein for most people to maintain their muscles.

Including the right balance of macronutrients and micronutrients in a keto diet can be a challenge for most people. HealthFull meals takes away the complexity by packing all the important nutrients into every keto dish, so that you only need to heat it up before each meal to get the right dose of nutrients for your body.