Dhaka: High-protein diets have surged in popularity, especially for those aiming for weight loss and muscle building. However, many individuals report experiencing bloating, fatigue, constipation, or discomfort after increasing their protein intake. Experts emphasize that the issue often lies not in the protein itself but in how it is incorporated into the diet.
According to United News of Bangladesh, nutritionist Leema Mahajan recently highlighted the most frequent mistakes people make when following a high-protein diet through a post on Instagram.
One significant mistake is not drinking enough water. High protein levels increase urea production, which the body flushes out through the kidneys, requiring adequate hydration. Without sufficient water intake, symptoms such as headaches, fatigue, dark urine, and constipation can arise. Mahajan explained, “Protein itself does not dehydrate you. Poor hydration does.”
Another common error is reducing fibre intake. Some individuals replace meals with protein shakes or eliminate carbohydrates entirely, which removes fibre from their diet. Since protein powders contain almost no fibre, reducing the intake of fruits, vegetables, whole grains, and legumes can slow digestion, leading to bloating and constipation. Mahajan pointed out that these digestive issues result from low fibre and inadequate water intake, rather than protein itself.
High-protein diets that are heavy in animal products can elevate the body’s acid load. Potassium, primarily found in fruits and vegetables, plays a crucial role in neutralizing this acidity. Removing these foods can lead to cramps, bloating, kidney stress, and blood pressure issues. Studies indicate that the risk emerges from high protein consumption combined with low potassium intake.
Mahajan advised gradually increasing protein while ensuring adequate water, fibre, and potassium intake from plant sources. She stated, “Protein works best when it is supported, not isolated.”