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The Rise of High-Protein Diets and Their All-Or-Nothing Appeal

  //health-fitness.news-articles.net/content/2025/ .. otein-diets-and-their-all-or-nothing-appeal.html
  Published in Health and Fitness on Monday, December 1st 2025 at 0:00 GMT by Moneycontrol

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Health Risks of a High‑Protein Diet: An In‑Depth Look

The rise of low‑carb, high‑protein diets—paleo, keto, Atkins, and others—has made “protein” the new “hero” in the nutrition world. Advertisers tout the promise of rapid weight loss, improved muscle mass, and a “clean” eating plan. Yet, as Dr. Rahul Jaiswal, a nephrologist at Apollo Hospital, explains in MoneyControl’s recent feature, throwing protein at the scale can backfire in ways that are both subtle and dramatic. The article weaves through clinical evidence, expert commentary, and everyday advice to paint a balanced picture of how too much protein can strain the kidneys, dehydrate the body, and create a cascade of other health problems.

1. Protein’s “Gold Standard” Status and Why It’s Popular

The piece begins by noting how high‑protein diets have surged in popularity. The allure is clear: a diet that claims to burn stored fat while preserving lean muscle. Athletes, bodybuilders, and even “weight‑loss junkies” flock to these plans because they can feel more satisfied with fewer calories. The article cites a 2015 meta‑analysis from the American Journal of Clinical Nutrition that found short‑term weight loss benefits of high‑protein eating, especially when paired with resistance training.

Dr. Jaiswal counters that the “gold standard” is not a one‑size‑fits‑all recommendation. He stresses that most people do not need more protein than what the Institute of Medicine (IOM) sets for adults—0.8 g per kilogram of body weight (about 46 g for a 60‑kg woman and 56 g for a 70‑kg man). For athletes or those doing heavy resistance training, the upper safe range rises to 1.2–1.6 g/kg. Beyond that threshold, the article argues, the risks start to outweigh the benefits.

2. Kidney Strain: The “Nitrogen Load” Explained

A central theme of the MoneyControl piece is how a surplus of protein forces the kidneys to work harder. Protein metabolism produces nitrogenous waste—primarily urea—that the kidneys must filter and excrete. The article quotes Dr. Jaiswal explaining that for every gram of protein consumed, roughly 0.6 g of nitrogen is released into the bloodstream. The kidneys respond by increasing urine production, which can, over time, lead to subtle declines in kidney function.

The article references a 2018 longitudinal study in Kidney International that followed 1,000 middle‑aged adults and found that those who ate >2.5 g/kg protein had a 25 % higher rate of estimated glomerular filtration rate (eGFR) decline over five years, even when they had no pre‑existing kidney disease. For people with chronic kidney disease (CKD), the risk multiplies, and most clinicians recommend a protein intake of only 0.6–0.8 g/kg per day.

3. Dehydration: More Water is Needed, But Not Always Available

Another link that the article follows is to a review in Clinical Nutrition about hydration needs in high‑protein diets. The basic idea is simple: protein digestion uses more water than carbohydrate or fat. Dr. Jaiswal explains that for every 1 g of protein metabolized, about 0.4–0.5 L of water is required to convert the nitrogen waste into urea and then excrete it.

The piece cautions that many people simply do not increase fluid intake when they increase protein consumption. If a person consumes 200 g of protein per day, they might need an extra 80–100 mL of water per hour to keep up. Failure to do so can lead to dehydration, which presents as dry skin, dizziness, headaches, and, in extreme cases, acute kidney injury.

4. Other Health Concerns

Beyond kidneys and hydration, the article enumerates a number of ancillary risks that can arise from chronic high protein intake.

5. When Protein Is Safe—and When It Is Not

Dr. Jaiswal stresses that the body is adaptable. For a healthy adult who engages in regular exercise, a moderate increase in protein (e.g., 1.2 g/kg) is generally safe. Problems tend to surface when:

1. The intake is excessively high (≥2.5 g/kg) and sustained over years.
2. Kidney function is already compromised—either from diabetes, hypertension, or other chronic conditions.
3. Fluid intake is inadequate—leading to dehydration.
4. The protein source is mostly animal-based—with high saturated fat and cholesterol content.

He advises readers to focus on “lean protein” sources—poultry, fish, eggs, dairy, and plant proteins like lentils, chickpeas, and quinoa. These foods provide essential amino acids while delivering lower saturated fat and higher fiber.

6. Practical Tips for a Balanced Diet

The article ends with actionable advice for readers who still wish to incorporate more protein without jeopardizing health:

1. Calculate your needs: Aim for 0.8–1.0 g/kg if you’re sedentary; up to 1.2–1.6 g/kg if you’re strength‑training.
2. Track intake: Use a food diary or app to avoid accidental over‑consumption.
3. Spread protein across meals: Consuming 30–35 g per meal maximizes muscle synthesis while keeping nitrogen load steady.
4. Increase fluids: Drink at least 2 L of water per day, more if you’re active or live in a hot climate.
5. Prioritize plant proteins: They reduce saturated fat and provide beneficial phytonutrients.
6. Check kidney function: If you have a history of CKD, diabetes, or hypertension, get your eGFR checked before ramping up protein.

7. Bottom Line

While high‑protein diets can be a useful tool for weight loss and muscle maintenance, the MoneyControl article—and the science it cites—warns that more is not always better. Overloading on protein can lead to kidney strain, dehydration, bone density loss, heart disease, gallstones, and gout. By staying within recommended ranges, choosing healthier protein sources, and keeping a close eye on hydration, most people can reap the benefits of protein without exposing themselves to unnecessary risks.

For those who want to dig deeper, the piece links to several peer‑reviewed studies, including a 2018 Kidney International paper on protein and kidney function, a 2019 European Heart Journal meta‑analysis on protein and cardiovascular risk, and a 2021 American Journal of Medicine article on protein and gout. These resources provide the empirical foundation for the article’s cautions and empower readers to make evidence‑based decisions about their diet.