The CalorieKing Protein Guide

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High-protein diets - are they safe?

High-protein diets are not always healthy

Weight loss in the first few months of a high-protein diet is sometimes faster than with a calorie-controlled diet, primarily because of increased water loss. However, studies have shown that after a year weight-loss results are the same on a calorie-controlled diet.

But is a high-protein diet safe? Evidence suggests the answer to this question is no – especially if it’s followed for more than a few weeks. Expert studies show that the average Australian already eats double the amount of protein that is recommended. People on high-protein diets put away even more than that, consuming up to 34% of their total calories from protein and up to 53% from fat, much of which is saturated fat (the "bad" fat) from meat and dairy products.

The extra fat, alone, is enough to increase your risk for coronary heart disease, stroke and other illnesses. But excess protein has also been proven to have negative consequences for health and well-being. For example:

• When there is too much protein and not enough carbohydrate in the diet, the body is forced to burn fat because it is deprived of its essential natural carbohydrate energy. This process is called ketosis.  The energy from fat is “last resort” energy and does not provide the body and mind with the fuel they need, which is why people on high-protein diets feel easily tired and can suffer exhaustion.
  
  
• Ketosis also produces ketone bodies. When too much protein is consumed these ketones build up in the body causing damage to the liver and kidneys.
  
  
• When protein is broken down and metabolised it also raises the levels of uric acid in the blood. The more protein you consume, the more of this toxic by-product the body has to deal with. The body pumps a lot of water through the kidneys and urinary tract to try and flush it out. This water loss not only gives a false indication of weight loss, it is also detrimental to the body in many other ways.
  
  
• Digesting too much protein releases acids that the body usually neutralises with calcium. As calcium reserves are used for this instead of for building bones, the risk of bone deficiency and osteoporosis increases.
  
  
• Other common discomforts of a high protein diet can include bad breath, bad body odor, constipation, dehydration, dizziness, headache, mental fatigue, sleep problems and nausea.