Protein is one of the important building blocks of nutrition, made up of amino acids that your body needs to maintain and repair cells and tissues. According to the USDA, adults should consume about 0.36 g of protein per pound of body weight per day, providing around 15 percent of your total caloric intake. However, following a low-carbohydrate diet can cause you to consume a much higher amount of protein than the recommended daily allowance, and this can lead to long term-health issues.
Nutritional Shortfalls
According to Dr. Rebecca K. Kirby, writing for the American Academy of Family Physicians, adopting a high-protein, low-carbohydrate diet can lead to insufficient levels of many important nutrients. Reducing carbohydrate totals below 60 g per day makes it difficult to reach recommended daily allowances of vitamins and fiber. If you choose this kind of dietary plan, you should choose your carbohydrates carefully to maximize nutritional opportunities, and take supplements to ensure you receive all the vitamins necessary to stay healthy.
Cardiovascular Concerns
The American Heart Association warns that a diet containing a high percentage of high-protein animal foods can put stress on the cardiovascular system. Protein from animal sources is often high in saturated fat, and over the long term a diet rich in these foods can increase your risk of heart disease, diabetes, stroke, and cancer. A lack of fiber in a high-protein diet removes one of the body's defenses against cholesterol, another factor that increases the risk of heart disease. Choosing plant proteins whenever possible can help mitigate these risks.
Calcium Loss
According to the American Academy of Family Physicians, a high-protein diet increases the excretion of calcium in the urine. Although no studies have yet shown a conclusive link between this calcium loss and osteoporosis or other bone disorders, the evidence suggests that the continued loss of calcium could cause a reduction in bone mass over the long term.
Kidney Problems
When you switch from a balanced diet to one emphasizing protein over carbohydrates, your body begins to metabolize fat to provide fuel. This process, called ketosis, produces substances in the blood called ketones, which must be disposed of through the urinary tract. If your kidneys are working at reduced capacity due to disease or other conditions, ketones can aggravate the situation and cause further damage. A study by Dr. Shalini Reddy at the University of Chicago found that after six weeks on a carbohydrate-restricted diet, patients' blood acid and calcium levels rose sharply, indicating an increased risk for kidney stones.
References
- USDA: Report of the DGAC on the Dietary Guidelines for Americans, 2010
- American Academy of Family Physicians: Atkins' Diet
- American Heart Association: High-Protein Diets
- British Medical Journal: High Protein Diet Brings Risk of Kidney Stones
- MayoClinic.com: Are High Protein Diets Safe for Weight Loss?
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