Protein is a vital component of a nutritious diet, playing a crucial role in tissue repair, muscle development, and immune system maintenance. However, as with any nutrient, there is a limit to how much is beneficial. While experts emphasize the importance of protein for health, excessive consumption can lead to unforeseen and potentially serious health complications.

Individual protein requirements vary based on factors such as age, gender, physical activity, and overall health. Trista Best, RD, a registered dietitian with Balance One Supplements, shared with EatingWell that "sedentary individuals typically require approximately 0.8 grams of protein per kilogram of body weight per day, whereas active individuals might need between 1.0 to 1.2 grams per kilogram.

Athletes or those seeking to increase muscle mass should target an intake of 1.2 to 2.0 grams per kilogram." A study published in Food & Function suggests that consistently consuming over 2 grams of protein per kilogram of body weight could be excessive, leading to "digestive, renal, and vascular issues." Below are some subtle yet significant indicators that you might be ingesting an excessive amount of protein.

1. Persistent Thirst or Dehydration: One of the initial signs of overconsumption of protein is a constant feeling of thirst. "An elevated protein intake boosts the body's demand for water to eliminate surplus nitrogen, a byproduct of protein metabolism," Best explains. If you find yourself perpetually thirsty or suffering from a dry mouth, it could indicate that your body is exerting extra effort to metabolize the additional protein. Chronic dehydration can result in kidney problems, reduced energy, and impaired bodily functions. Therefore, maintaining hydration is crucial when following a high-protein diet.

2. Digestive Disturbances: If you are experiencing bloating, constipation, or gas, your high-protein diet could be contributing to these issues. "Digestive problems often occur when individuals prioritize protein over fiber-rich foods such as fruits, vegetables, and whole grains," Best notes. "A lack of fiber slows down digestion, leading to gastrointestinal discomfort and even long-term gut imbalances." To prevent these issues, ensure your diet includes ample fiber-rich foods like oats, leeks, berries, legumes, and bananas to support healthy digestion and gut health.

3. Poor Breath Odor: Research indicates that a low-carbohydrate, high-protein diet can result in a distinctive, unpleasant breath odor. "When the body is deficient in carbohydrates, it enters a state of ketosis, burning fat for energy and producing ketones, which can lead to bad breath," Best explains. Although bad breath from ketosis is not harmful, it signals that your diet might be imbalanced. Incorporating more healthy carbohydrate-rich foods such as whole grains, fruits, vegetables, and dairy can help address this issue while providing your body with a more sustainable energy source.

4. Kidney Health Concerns: Your kidneys filter waste products from protein metabolism, including nitrogen. "Excessive protein can increase the risk of kidney stones and, in severe cases, kidney damage," Best cautions. "If you notice kidney pain or changes in urination, it might be time to reassess your protein intake." Consult your doctor if you have concerns about your kidney health.

5. Unintentional Weight Gain: While protein is often linked to weight loss, consuming too much can have the opposite effect. "Ingesting more protein than your body requires can lead to surplus calorie intake, which can be stored as fat. This is especially true if your additional protein comes from high-calorie sources like fatty meats or full-fat dairy. Over time, this caloric surplus can lead to weight gain and potentially contribute to metabolic issues," Best states.

6. Diminished Energy Levels: If you've noticed a decrease in energy, an unbalanced diet might be the culprit. Protein-rich diets that are low in carbohydrates can leave your body with insufficient glucose (its preferred energy source) and feeling depleted. Best says, "Excessive protein without adequate carbohydrates can lead to low energy and mood swings. Carbohydrates are essential for maintaining stable blood sugar levels and fueling your brain. Without them, you may experience fatigue, brain fog, and irritability."

The Bottom Line: Protein is crucial for a balanced diet, but excessive intake can lead to dehydration, digestive issues, kidney strain, bad breath, weight gain, and low energy. To avoid the risks associated with overconsumption of protein, consider pairing protein-rich foods with fiber-rich fruits, vegetables, and whole grains, and ensure you stay hydrated. As always, consult with a healthcare provider or registered dietitian to determine the appropriate amount of protein for your specific needs.