With all the recent boost in protein talk especially for those increasing protein consumption to build muscle mass or for increasing physical activity (think about those new years resolutions!) its probably also a great time to bring up the dangers of protein overconsumption.

While adequate protein intake is incredibly important for your overall health, too much protein can be just as upsetting to the flow of your body.

Alright, but, what exactly does protein overconsumption look like? How do you know if youre getting too much, too little, or the right amount? What can you look out for just in case you think youmay be overdoing your consumption just a bit?

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To understand protein, its probably a good idea to start with macronutrients. There are three macronutrients including fat, protein, and carbohydrates. Basically, the big three that many nutritionists focus on when it comes to a balanced diet. All macronutrients can be found inalmostall food items and each has their own specific roles and functions in the body and supply us with calories or energy.

Protein is one of the three macronutrients and happens to be essential for building muscle mass. These building blocks are composed of amino acids, which are organic compounds made of carbon, hydrogen, nitrogen, oxygen or sulfur. When you consume protein found in ample amounts in the foods we eat its broken down to help fuel muscle mass, which helps metabolism. Per Jessica Crandall, a spokesperson for the Academy of Nutrition and Dietetics, protein also helps the immune system stay strong and it helps you stay full.

NOW Sports Nutrition Pea Protein/Amazon.com

While proper protein consumption based on your individual body design is a hugely important part of a well-balanced diet, overconsumption of protein can lead to dangerous side effects.

In these nutrition-crazed times, there is a slew of popular diets that advocate for a higher protein intake including Atkins, the Zone, the Paleo diet, and even the Keto diet which is known as a high-fat diet but also emphasizes increased consumption of protein, while reducing carbohydrates dramatically.

Why are all these diets telling you to eat, eat, and eat more of that good old protein?

As we learned above, protein is an essential part of a healthy diet [and] it helps to build and repair muscle, organs, and bones, while also proving to be helpful with reducing fat, losing weight, increasing satiety, and retaining muscle. All really, really good things!

So, with so many professionals telling you to eat more protein, is there actually too much protein?The short answer is yes.

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Too much ofanythingis generally not a great thing. This is why I regularly mention well-balanced in my articles. When it comes to protein overconsumption, its actually somewhat difficult to eat toomuch if youre getting most of it from plant-based proteins such as legumes, nuts, and seeds.The problem arises if youre sourcing protein from animal-based products such as red meat, poultry, eggs, and dairy or if youre consuming extra protein supplements and powders on top of a well-balanced diet.

A 2013 study published in HINDAWI entitled Adverse Effects Associated with Protein Intake above the Recommended Dietary Allowance for Adultsconcluded that extra protein is not used efficiently by the body and may impose a metabolic burden on the bones, kidneys, and liver. On top of that, as referenced to earlier, high-protein/high-meat diets may also be associated with increased risk for coronary heart disease due to intakes of saturated fat and cholesterol or even cancer.

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Wheres a good place to start when determining if youre consuming too much protein? Even though every human body is different from age, to weight, to physical activity, to diet, to physiologic design the government has outlined Dietary Reference Intake guidelines 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.

Alright, but most of us dont generally weigh our food before consuming, in fact, most of us dont even have a food scale at home, even if we wanted to.So, lets break this down a bit further. In reference to sedentary or non-active adults, you should focus on 56 grams per day for men and 46 grams per day for women. If youre more active, then youll need to adjust accordingly.

If youre looking to really get the perfect ratio for your body and your lifestyle, try using this incredibly detailed protein calculator by Very Well Fit!

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It may be easy to identifywhattoo much protein looks like in a diet, but how in the world can you tell if yourebodyis getting too much of it? For those of us that dont have access to nutritionists or dietitians, learning the ins and outs of what protein overconsumption looks and feels like is a great way to keep tabs on that protein intake.

There are actually a handful of symptoms including intestinal discomfort, indigestion, exhaustion, nausea, irritability, and headaches. With that said, these are oftentimes things we experience on a weekly basis due to something bad we ate, stress, or other environmental factors. Therefore, here are some less obvious symptoms that may be telltale signs of protein overconsumption.

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A little known fact about protein is thatexcessprotein is usually stored as fat, while the surplus of amino acids is excreted. In the beginning, a high-protein diet may lead to a bit of weight loss, but unfortunately, over time, especially if you consume too many calories while trying to increase your protein intake, that weight will return.

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When it comes to constipation, it generally means youre not getting enough fiber in your diet. Diets that are rich in protein, generally also restrict carbohydrates as a balance, and therefore, restrict your fiber intake. Certain studies on high-protein diets have shown that more participants reported constipation. Luckily, theres a simple fix for this! First and foremost increase your fiber and water intake, track your bowel movements, and maybe back off the protein a bit until you smooth things out.

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This one is an important symptom to look out for when practicing a high-protein diet. Overconsumption of protein may lead to dehydration, but dehydration will absolutely lead to more unpleasant side effects such as nausea, dizziness, rapid breathing and heartbeat, fatigue, and even fainting.

How does it work?

In an athlete-based study conducted in 2002, it was found that as protein intake increased, hydration levels decreased. This may have something to do with the fact that your body flushes out excess nitrogen with fluids and water [which] can leave you dehydrated even though you may not feel more thirsty than usual.

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Alright, this may be a weird one, but its definitely a true one! In fact, the whole bad breath myth has been linked to the keto diet as well and scientists have found the connection may have to do with increased protein consumption in conjunction with reduced carbohydrate intake.Researchers believe this may be part of the metabolic state called ketosis, which produces chemicals that give off an unpleasant fruity smell.

Unfortunately, theres not a whole lot you can do to counteract this effect, as its a natural side-effect of ketosis. With that said, its recommended to double your water intake, brush your teeth more often, and chew gum to counter some of this effect.

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When it comes to the relationship between cancer and a high protein diet, its all about thetypeof protein youre consuming.

For those practicing a high-protein diet thats sourced from red meat, youll find not only a higher risk of cancer, but also an increased risk of [other] various health issues. For instance, eating more red and/or processed meat is associated with colorectal, breast, and prostate cancer.

Therefore, whileoverconsumptionof protein doesnt necessarily lead to cancer, choosing the righttypesof protein can help decrease these risks.

Maple Glazed Brussels Sprouts with Quinoa Risotto/One Green Planet

Alright, so weve talked about everything under the moon when it comes to protein overconsumption. What about getting appropriate amounts of protein from the plant-based foods we eat? If you take supplements and protein powders out of the equation, what foods should we be eating to get those daily doses without overdoing it? Here are a few high-protein, plant-based sources of protein that are great to integrate into you daily menu!

Savory Mushroom Oats/One Green Planet

These lovelymostlygluten-free grains are a staple for many plant-based eaters. They are not only incredibly filling, but super versatile and wonderfully delicious! Make a super easy overnight oat recipe for work such as these Blue Raspberry Overnight Oats or enjoy these grains for dinner with a savory recipe such as these Savory Mushroom Oats. Plus, oats are not only rich in protein a half cup of raw oats has 13 grams but theyre also loaded with healthy fibers, magnesium, manganese, thiamin (vitamin B1) and several other nutrients.

Oats can also be used in many other facets in the plant-based world such as in this Savory Italian Granola, this Warming Turmeric Baked Oats, these Apricot, Almond and Dark Chocolate Cookie Bars, or these Yogi Date Balls.

Dark Chocolate Quinoa Crispies/One Green Planet

This ancient seed really is a superfood. When it comes to protein, it kicks many other options out of the water as its one of the only sources of complete proteins, which means its got all of those amino acids that youre body needs, but can only get from food sources! Its not only rich in protein a cup of cooked quinoa has 8 grams but its also rich in a variety of other vitamins, minerals, dietary fiber, and antioxidants.

Start your day with these Blueberry and Quinoa Cinnamon Toast Bars, enjoy a quinoa snack like these Dark Chocolate Quinoa Crispies, get your lunch on with this Quinoa Pear Salad (also loaded with fiber), or end the day with this Maple Glazed Brussels Sprouts with Quinoa Risotto.

Mediterranean Lentil Salad/One Green Planet

Last, but definitely not least, lentils offer a whopping 18 grams of protein per one boiled cup! These little legumes are also high in fiber, magnesium, potassium, iron, folate, copper, manganese, and various other nutrients. Plus, theyre one of the most versatile ingredients for plant-based eaters! Lentils can be used to create meatless recipes such as Lentil Loaf with Smoked Paprika Glaze or this Black Lentil Charred Broccoli Shepherds Pie, stews and soups such as this Hearty Mung Bean and Lentil Stew or this One-Pot Potato, Spinach and Lentil Dal, or even hearty and protein-rich salads such as this Beluga Lentil Broccoli Salad or this Mediterranean Lentil Salad.

We also highly recommend downloading ourFood Monster App, which is available foriPhone, and can also be found onInstagramandFacebook. The app has more than 15,000 plant-based, allergy-friendly recipes, and subscribers gain access to new recipes every day. Check it out!

For more Vegan Food, Health, Recipe, Animal, and Life content published daily, dont forget to subscribe to theOne Green Planet Newsletter!

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The Dangers of Protein Overconsumption - One Green Planet

Mindful Eating was a relief to read. I came across this book early in my meditation practice, which was also about one or two years into my sobriety. It was the first truly humane approach to eating and having a body that I was exposed to. It opened my eyes to the spiritual implications of my relationship with food and my body.

Before reading this book it had not occurred to me that the ways in which I related to food and my body were reflective of the ways in which I relate generally to my life, my work, my relationships, my thoughtsthe grasping onto pleasurable experiences and recoiling from discomfort. I had understood cognitively that there was a difference between physical and emotional hunger, but this book deepened my embodied experience of the subtleties here. The tenderness of heart hungerour universal desire for comfort, joy, soothing, compassion, inclusion, visibility, and companionship. The ways in which eye, ear, nose, and mouth hunger can overlap with stomach and heart hunger. The truly transformative power of cultivating a curious, nonjudgmental observer while still staying very connected to the body and the present-moment experience.

Reading this book, I felt hope and deep compassion for our experience as humans. It married my background in nutrition with my new experience in working with my body, mind, and heart. It not only changed my personal relationship with food, but it set me on a path to bring these concepts and practices to the clients I work with. I wanted to share these messages with everyone! Jenna Hollenstein, M.S., R.D.N., certified dietitian nutritionist, nutrition therapist, and author of Eat to Love

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9 Books That Will Change Your Relationship With Food - Self

New five-day Prolon diet mimics fasting Image Credit: Supplied

Dubai: A new diet that mimics fasting for a limited period of five days, promises to boost metabolism, help people detox and knock off kilos of fat, even reverse diabetes and other lifestyle diseases was launched at the Arab Health exhibition on Monday.

Introducing Prolon to the UAE market, Dr Joseph Antoun, CEO of L-Nutra, told Gulf News: Usually diets are low calorie where people are asked to eat small, limited calorie foods to lose weight. Prolonged eating of low calorie food can make people suffer from low blood sugar among other things.

Prolon, he claimed, is the worlds shortest diet that lasts only for five days and mimics fasting which triggers autophagy or cellular clean up. In other words, dead cells are cleared and detoxification triggered, while a lot of energy is released and insulin resistance reversed.

Dr Antoun said: At the cellular level, we are programmed to grow old and age. Prolon is the result of research at the Longevity Institute at the University of Southern California where work was carried out to ascertain how gluten free, plant-based nutrition could protect and rejuvenate the body and decelerate the process of aging. The diet provides enough to replenish macro and micronutrients but not enough for the body to detect food at a cellular level. This tricks the body into believing its fasting thereby triggering autophagy and weight loss.

The Prolon kit contains chemical free gluten free, plant-based macro nutrients such as healthy fats from nuts, complex fibre rich proteins and carbohydrates and micronutrient such as vitamins, mineral and enzymes, all plant based carbs. The diet is not for those who might have nut allergy, are too frail and old or women who might be pregnant and lactating. The diet has currently three studies on the impact it has on reversing diabetes and at least 24 clinical trials ongoing on the impact it has on other lifestyle diseases.

We are very excited about the research. In clinical trial on mice, the kit eliminated insulin resistance and reversed diabetes. We are still awaiting results of human trials but thousands of people who have used Prolon since 2017 when it was launched in the US have reported weight loss, added Antoun.

Prolon diet

The diet kit which is priced at Dh1,100 can be bought online and through the recommendation of a GP. It can be done once a month by those who are obese, once in three months by those who are slightly overweight and once in six months by healthy and active individuals for best results.

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New five-day diet that mimics fasting launched in Dubai - Gulf News

At the peak of our latest diet boom, new data published in the American Journal of Clinical Nutrition has officially backed a horse.

After an in-depth analysis of 250 participants, the researchers determined that overweight adults who adhere to the Mediterranean diet, intermittent fasting or the Paleo diet will lose weight fairly quickly and reap profound health benefitsparticularly ones pertaining to cellular vascular health. Of the three diets explored in the report The Mediterranean diet proved to be the most sustainable.

Like the Mediterranean diet, intermittent fasting and paleo diets can also be valid healthy eating approaches the best diet is the one that includes healthy foods and suits the individual,said the studys co-lead author Melyssa Roy, Research Fellow at the University of Otago in New Zealand.

Over the course of the study period (12 months), 54% of the 250 participants chose intermittent fasting, 27% chose the Mediterranean diet and 18% chose the Paleo diet.

Participants who fasted lost a little more than eight and a half pounds on average, participants who followed the Mediterranean diet lost a little more than six and half pounds on average, and the median amount that participants who adhered to the Paleo diet lost was just under four pounds.

In addition to losing weight relatively quickly all of the diets studied except the Paleo diet produced sizable reductions in blood pressure and blood sugar levels.

Although the difference in time-lapsed wasnt all that dramatic for subjects who chose to fast over the ones who opted for the Mediterranean diet, more individuals who adhered to the latter stuck with it after the initial study period ended. The results showed people found the Mediterranean diet to be the easiest to adhere to, explained co-lead author Michelle Jospe, a Postdoctoral Fellow at the University of Otago.

Fifty-seven percent of participants kept on with the Mediterranean diet after 12 months, 54% continued to fast and 35% remained on the Paleo diet.

All of the diets examined can be followed in a number of different ways. In this particular study, interment fasting required female followers to consume no more than 500 calories on two selected days per week, while men were permitted to limit their calorie intake to 600 alongside the same time rubric.

Participants who took up the Mediterranean regimen formulated meals that incorporated fruits, vegetables, wholegrain bread and cereals, legumes, nuts, seeds, and olive oil with limited amounts of fish, chicken, eggs and dairy and red meat once a week or less.

Typically the Paleo diet excludes dairy, grains, and legumes however, the version of the diet employed in the study permitted one daily serving of legumes and one daily serving of grain-based foods. Other than those two modifications participants were advised to consume plenty of fruits and vegetables, animal proteins, nuts, coconut products and extra-virgin olive oil.

The authors implemented these changes in order to determine how effective each regimen was in a real-world setting when adopted by average low-income to middle-class individuals.

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Study reveals the best diet for actually losing weight and keeping it off - Ladders

GRAND BLANC (WJRT) (1/27/2020) - After months of debate, Perry Road in Grand Blanc will be seeing some big changes.

A mile-long stretch between Genesee Road and Saginaw Street will undergo a road diet, which could have more people seeking other travel options during the summer months.

The city of Grand Blanc is hoping to shave the roadway down from four lanes down to three lanes. The two eastbound and westbound travel lanes would be converted to a single lane in each direction with a center turn lane and bike lanes on each side.

The project isn't just about safety. It's about making the area a more walkable and bikable city

The project will only cost a few thousand dollars and be covered by a Michigan Department of Natural Resources grant to extend the Iron Belle Trail, which runs of Belle Isle in Detroit to the western Upper Peninsula.

The bike lanes being created along the sides of Perry Road will luckily be a minor project in comparison to some of the other options the city considered.

"We don't have to do anything to the road. We just have to grind down a little bit of the asphalt and remark it and restripe it," said Grand Blanc City Manager Wendy Jean-Buhrer.

In addition to the bike lanes, the city also worked with the Genesee County Road Commission on a lane reduction to make the intersection of Perry and Genesee roads safer.

Genesee Road reduces from two lanes to one at the intersection, which leads to many accidents when cars are rushing to get into the lane on time.

"Someone could turn here and this car could go, but a lot of times they're just competing and doing a dragster," Jean-Buhrer said.

She said the project will only take a few weeks to complete and Perry Road will not be closed completely. But some businesses along the stretch still are concerned about the effects.

Owners at Great Harvest Bread Company say they nearly shut down during the last time there was construction along Perry Road. Co-owner Scott Sassack said that project was more extensive, but he still fears this change could put him and his employees at risk once again.

"I hope people don't get scared and try to fight us and leave us in the dust, because we're in our slowest time right now," he said. "Our busiest time is really from Easter to September and that could really hurt us for a week's worth of loss.

Sassack said he's happy to see the bike lanes coming to Perry Road, but he believes the money could have been better spent on other roads in the city of Grand Blanc.

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Perry Road going on a diet in Grand Blanc - ABC 12 News

When you think of carbohydrates, you probably think of bread, pasta and potatoes. But carbs are also in grains, legumes, starchy vegetables, milk, yogurt and fruit. Theyre one of the three main energy sources in our food and they provide the bodys preferred fuel source for the brain, nervous system, and exercising muscle: glucose.

Unfortunately, patients with diabetes have difficulty converting that glucose into energy.

The body needs the hormone insulin to convert glucose into energy, but for patients with diabetes, they either dont make enough insulin or the insulin they make doesnt work properly, says nutritionist Joyce Patterson, M.P.H., R.D.N., B.C.-A.D.M.

When glucose cant be used, it stays in the blood and results in high blood sugar.The worst offenders for these spikes are added sugars and refined grains, like white rice, and sugary beverages such assodaand juice. Patients with diabetes take medications to help increase their insulin levels or make insulin function properly so their bodies can get the energy it needs.

So if fat and protein are energy sources for the body too, why not just eliminate carbs from your diet? Well, theres a lot of reasons, actually.

Theres a common misconception that carbs are bad or should be cut out, Patterson says. However, cutting carbs out can initially lead to uncomfortable side effects, like low energy and headaches.

In addition to glucose, carbs also contain other important nutrients. Fruit and starchy vegetables are rich in vitamins and minerals. Beans and lentils are an excellent plant source of protein, in addition to cholesterol lowering fiber, B vitamins, iron and calcium. Dairy provides protein, calcium and potassium. And finally, whole grains are a great source of fiber and B vitamins. Cutting out all of these foods puts us at risk of nutrient deficiencies, Patterson says.

For those who take insulin or other medications that increase the risk of hypoglycemia, eliminating carbs, or even following a low carb diet, can lead to dangerously low blood sugar. So, having carbs in your diet is a good thing. Choosing high-quality carbs that are high in fiber and/or protein will provide the body energy without a large spike in blood sugar levels.

The Mediterranean, DASH or plant based diets have all shown benefits in people with diabetes beyond diabetes management, like lower cholesterol, better blood pressure and overall heart health, according to Patterson, also a diabetes educator in the Adult Diabetes Education Program.

She adds that the Mediterranean and DASH diet offer a great variety of foods with very little restriction the emphasis being on portion control, balance and healthy food choices.

Similarly, plant-based diets offer many different plant sources of protein to replace animal products.

Very low carb diets, like the keto diet, have also shown benefits for blood sugar. However, many find the lack of flexibility difficult to stick with, leading to frustration and yo-yo dieting, which can be harmful to health in the long run, Patterson says.

SEE ALSO: Keto Diets and Heart Health: Whats the Risk?

To learn more about diabetes education and management, or gather a general understanding of how food affects medical conditions and overall health, seeing a registered dietitian can help explain how food choices, portions, balance and timing of meals can all affect blood sugar.

To apply some of that information to meal planning, try this budget and blood sugar friendly lentil stuffed peppers recipe.

Lentils are a plant-based protein, rich in both fiber and protein which help keep blood sugar from rising too high or too fast after a meal, Patterson says. Together with the sweet peppers and lean chicken, its a well-balanced meal.

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What to Know About Low Carb Diets and Managing Your Diabetes | University of Michigan - Michigan Medicine

The findings of a study published in JAMA Internal Medicine show that low-carb and low-fat diets are not problematic in and of themselves instead, the unhealthy food choices people make on those diets is linked with a higher rate of mortality.

In this prospective cohort study, researchers assessed 37,233 adults from the US National Health and Nutrition Examination Survey, which took place between 1999 and 2014. The population of interest were all 20 years of age and older. The researchers looked at unhealthy, and healthy low-carb-diet and low-fat diet scores based on both percentage of energy as a total as well as subtypes of carbs, fat, and protein. The primary outcome was defined as all-cause mortality, from baseline through December 2015. The researchers analyzed the data from July 5 to August 27, 2019.

According to the study results, low-carb-diet and low-fat-diet scores were not associated with total mortality. They researchers observed in multivariable-adjusted hazard ratios for total mortality per 20-percentile increase in dietary scores were 1.07 (95% CI, 1.02 to 1.11) for unhealthy low-carbohydrate-diet score, 0.91 (95% CI, 0.87 to 0.95) for healthy low-carbohydrate-diet score, 1.06 (95% CI, 1.01 to 1.12) for unhealthy low-fat-diet score, and 0.89 (95% CI, 0.85 to 0.93) for healthy low-fat-diet score. They found that these associations remained similar in the stratification and sensitivity analyses.

The research authors wrote in the conclusion that: In this study, overall low-carb-diet and low-fat-diet scores were not associated with total mortality. Unhealthy low-carb-diet and low-fat-diet scores were associated with higher total mortality, whereas healthy low-carb-diet and low-fat-diet scores were associated with lower total mortality.

They added that: These findings suggest that the associations of low-carb and low-fat diets with mortality may depend on the quality and food sources of macronutrients.

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Study: Low-Carb and Low-Fat Diets Are Not Associated with Increased Death; Unhealthy Food Choices Within These Diets Are - DocWire News