Spanish scientists have found that excessive protein intake contributes to the formation of kidney stones. Why? Because it reduces the amount of citrate in the urine. Citrates are substances that prevent calcium in the urine from forming crystals. If citrate is insufficient, stones can develop, causing severe pain.

Studies have shown that a high-protein diet lowers the pH value of urine, making it more acidic. This further contributes to a higher amount of calcium in urine, increasing the risk of stone formation. Scientists have found that people who adhere to such diets for a long period have up to a 25% higher risk of developing kidney stones compared to those who follow a more balanced diet.

Besides the kidneys, the liver is also burdened. If the body receives too much protein, it must break it down and eliminate its metabolic waste, putting extra strain on the kidneys and liver. The National Institutes of Health (NIH) warns that prolonged high-protein diets can lead to dehydration, as the body requires more water to excrete excess nitrogen compounds.

There are even more dangers...

Some experts say that these diets are also problematic for bones. A high-protein diet is said to increase the excretion of calcium from bones, which can lead to osteoporosis in the long run. A study from Harvard University showed that people who consume high-protein diets have 10% lower bone density compared to those who eat a more varied diet.

However, not everything is so black and white. Proteins are essential for the body as they build muscles, hormones, and enzymes. The issue arises when there is an excess that the body cannot efficiently utilize. The World Health Organization (WHO) recommends that adults consume about 0.8 grams of protein per kilogram of body weight per day. This means that a person weighing 70 kg needs about 56 grams of protein per day. Those following high-protein diets may consume double or triple the recommended intake daily, which can already affect health.

One of the myths surrounding high-protein diets is that they are beneficial for weight loss. While it is true that proteins provide a longer feeling of fullness, the body also needs other nutrients long-term, such as fiber and healthy fats. A study from the University of Sydney showed that people following such diets often regain lost weight within two years after the diet ends.

If you want a safe and healthy diet, balance is key. Consume an adequate amount of protein, but not at the expense of other nutrients. For a healthy diet, experts recommend a combination of plant- and animal-based proteins along with sufficient fiber and vitamins.

If you are considering a high-protein diet, consult a nutritionist who can help you balance your diet and avoid potential risks.