Protein is a major component in daily diet. So it should be taken in appropriate quantity.Every cell in your body contains protein, so meeting your protein requirement is essential for your health.

-Building Tissues and Muscles. 

Protein is necessary in building and repairing body tissues. 

-Hormone Production

-Enzymes-Immune Function


Ideally a person should consume 1gm of protein per kg of ideal body weight. That means everyone has an ideal body weight according to his/ her height. For example a man is of 5'4" height so according to this height his ideal weight should be 59kg . So that person should eat 59 gm of protein.But the requirement of protein increases in some cases like athletes, sportsman or body builders. 

Because their body uses protein primarily to repair and rebuild muscle that is broken down during exercise So they should eat 1.2 to 2 grams of protein per kilogram of body weight which again will depend on the type of sports.

Now let's talk about the sources of protein for both vegetarians and non vegetarians.

So the veg sources of protein are -Tofu, soybeans,Lentils, Chickpeas and Most Varieties of Beans, Green Peas, Milk and milk products.

And the non-veg sources of protein are- Chicken, Turkey, Beef, Pork, Fish plus all the vegetarian sources mentioned above.

Now what happens to our body if we take protein in excess amount? Well it causes a number of problems in our body. Some of them are discussed below:

Weight gain

High-protein diets may promise weight loss, but it may only be short term. Excess protein is usually stored as fat while the surplus of amino acids is excreted. This can lead to weight gain over time, especially if you consume too many calories while trying to increase your protein intake.

Kidney damage

Following a high-protein diet for an extended period can increase your risk of kidney damage. Eating too much protein can also affect people who already have kidney disease. This is because of the excess nitrogen found in the amino acids that make up proteins.

Your kidneys have to work harder to get rid of the extra nitrogen and waste products of protein metabolism.

Heart disease

Eating lots of red meat and full-fat dairy foods as part of a high-protein diet may lead to heart disease. This could be related to higher intakes of saturated fat and cholesterol.

Increased cancer risk

High-protein diets have been linked to an increase in cancer, possibly due to higher levels of meat-based protein consumption. Eating more meat is associated with colon, breast, and prostate cancer.


Many people who take high protein diet reported constipation. This is because high-protein diets that restrict carbohydrates are typically low in fiber.

Bad breath

Eating large amounts of protein can lead to bad breath, especially if you restrict your carbohydrate. This could be in part because your body goes into a metabolic state called ketosis, which produces chemicals that give off an unpleasant fruity smell.

When to see your doctor?

It’s important that you take the risks into consideration before starting a high-protein diet. High-protein diets may be suitable for certain people. Always speak to your doctor before beginning any new diet, especially if you have any health conditions.

Your doctor and dietitian can guide you to weigh the pros and cons of a high-protein diet based on your individual needs.

Overall, it’s important that you eat a healthy, balanced diet and engage in an active lifestyle.