Ever wondered why you feel bloated even though you have shifted to a healthy, protein-friendly diet? You should not worry because you are not alone in this. Feeling bloated is common when you start the journey of protein intake. But the problem arises when you take too much of it.
Let’s understand what happens when you initially start taking protein. And how much protein intake one should have?
What happens when you start taking protein?
There are some changes that you may observe in your health when you start taking protein-rich food. These include:
- Feeling bloated even though you eat less
- Feeling too heavy or full
- Changes in bowel movements
Why Are You Facing These Side Effects?
The changes in the body are normal when you start taking protein. The changes are because:
- Enzymes take extra time to digest extra protein, which leads to bloating.
- As per the National Library of Medicine, protein boosts hormones like GLP-1 and PYY for prolonged fullness, which results in a decrease in hunger and calorie intake. But at the same time, you may also notice less fatigue and better sleep.
Note that all the changes that your body goes through are completely normal. Your body just takes time to adapt to a new lifestyle and diet.
Eating protein: How Much Is Enough?
Protein is essential. It helps build and repair muscles, supports immune function, and is involved in hormone production.
The Harvard Health and other medical institutions suggest 0.8 grams of protein per kilogram of body weight per day, although athletes and highly active individuals may need moderately more.
For example, if your weight is 40 kg, then the protein intake should be:
40 × 0.8 = 32 grams per day.
Important note: Do not take protein supplements before consulting a doctor/ dietician.
How Much Protein Is Enough?
If the protein limit exceeds the prescribed standard, then health problems start to occur. As per medical research, you should not take above 2 g/kg body weight per day. If taken in excess, it may:
- Strain on Kidney and Liver Function: This strain may lead to chronic stress on organs, dehydration, and even liver injury in extreme cases.
- Health Risks and Related Medical Issues : Consuming meat and high-protein diets beyond limits is linked with artery disease. Besides, there could be a bone and calcium imbalance.
Other Side Effects
When protein intake is excessive, even short-term effects may appear, such as:
- Digestive discomfort like bloating, nausea and diarrhoea
- Dehydration due to increased nitrogen removal
- Frequent acne or skin issues
- Headaches, fatigue, and metabolic stress
If the symptoms persist for too long, it is highly advised to track your protein intake and control it on priority.
What Can You Do?
- Aim for a balanced protein intake based on your weight, goals, and activity level, roughly 0.8 – 1.5 g/kg/day for most adults.
- Choose varied protein sources, including meats, fish, legumes, dairy, and plant proteins.
- Don’t ignore carbohydrates and healthy fats because they are essential for energy, metabolic balance, and overall health. Include nuts and seeds, oats, and fruits in your diet.
- In case of kidney, liver, or metabolic conditions, consult a doctor before high-protein dieting.
Let us sum up
Protein is vital, but excessive intake without balance can be harmful, especially when pursued without professional guidance. Young adults chasing quick gains should be cautious: what starts as a fitness trend could spiral into long-term health consequences if moderation and science are ignored.
- Share this blog with everyone and tell them not to worry.
