Good Lifestyle

The protein is one of the threemacronutrients, next to fat and carbohydrates, that you need to eat daily to survive. While everyone is important,The protein is essential to maintain and increase muscle mass And also plays a role in the transport of oxygen throughout the body.

However, there is such a thing to eat too much protein and Liz Weinandy, RD with the medical center of the state of Ohio Wexner, breaks down exactly the amount of protein you should eat about everyday . It also details signs that may indicate that you get too much protein in your diet.

How many protein should you eat a day?

The quantity ofprotein Every day you need every day varies on several factors, mainly at the level of sex and activity.

"Most people need about 1 gram of protein for every kilogram of ideal body weight," says Weinandy.

Ideal body weight equations are used to help assess what healthy weight is for people based on their size. However, as is the case with the BMI, the two values ​​do not take into account the muscle mass and identify that there is a range of healthy body weight.

For women, the ideal body weight for a 5 feet high person would be 100 pounds and for every thumb after, you go to five pounds. For men, the ideal body weight for a person with 5 feet high is 106 pounds and for every inch after adding six books.

Thus, after Weinandy's equation, how much protein a 5'6 "woman would need, you have to take the ideal body weight, which would in this case of 130 pounds - then converts books into kilograms by dividing 130 by 2.2. This number will be 59 kilograms. Since Weinandy says that you need about 1 gram of protein by each kilogram of body weight, a woman of 5'6 "should eat between 59 and 60 grams of protein every day .

For those who try to build a muscle mass, you may want to try to aim for 1.5 grams of protein per kilogram of body weight. Athletes will probably require more protein than those who do not exert as regularly. It does not matter how much protein you specifically need a day, you should not consume more than30 grams of protein per meal.

What are some essential warning signs that you include too many protein in your diet?

Weinandy says that eating too much protein can be problematic for various reasons. Here are some items that could come to your body right now that might indicate that you eat more protein than you should be.

1. 1. You earn weight. "Even if higher protein diets have been shown to help some people lose weight, if you increase your global calories, where they come, these extra calories can be transformed into body fat," she says. "This is Especially true if you get your protein from sources of fat, such as cheese and fatty meats. "
   2. You are constipated. As Weinandy emphasizes, mostProtein sources Having little fiber, it can save your intestines if it is consumed in excess.
   3. You always have bad breath.Not only is it a common complaint in the people who follow theKeto dietBut it is also a side effect of eating too much protein. Bacteria that grow on the tonguebreaks the protein and can emit smelly gases.
   4. You have other gastrointestinal problems.Once again, if you have too much protein in your diet, it could indicate that you do not get enough carbohydrates in your diet, such as fruits and vegetables, which naturally contain fibers. This can cause abdominal discomfort.

What are long-term side effects of eating too much protein?

Eating too much protein can be prejudicial to your body, especially your kidneys. When you eat something with proteins in it, the body breaks in smaller pieces and then the kidneys will eliminate any excess protein in the blood.

"Although this is normal, if we eat very large amounts of protein, especially for a long time, it can insist on the kidneys," says Weinandy. "For people who may have years of arterial hypertension or diabetes or drugs that are difficult on the kidneys, adding large amounts of protein to one of these conditions can really emphasize the kidneys."

Not to mention, eating large amounts of protein can also increase the risk of certain types of kidney calculations. Weinandy also points out that most Americans consume many proteins in their diet and do not need to emphasize that trying to integrate more things into meal, with the exception being theirvegan or vegetarian.

It does not matter whether you eat animal meat and by-products, she says it's important to include againPlant-based proteins such as Tempeh, lenses and walnuts in your daily life.

"Plant proteins are also more sweet on the kidneys, which is already ideal for anyone already has a kidney disease," she adds.