FOOD SPECIAL..TOO MUCH IS TOO BAD (2)

2. PROTEIN

The body needs protein to repair and build muscle, but eating excessive amounts won't do the job better. In fact, in a diet where the protein intake goes beyond 30 per cent of the daily caloric intake, a build up of toxic ketones in the body may occur, causing the kidneys to go into overdrive in an attempt to flush them out. This may lead to a significant loss of water and calcium from the body, causing dehydration and bone loss. Symptoms include a feeling of weakness and dizziness, dry skin, loss of hair, low appetite, nausea and bad breath. In the long term, this may strain the kidneys, stretch out the liver and put stress on your heart too.

“Weightloss efforts go bust too, as excess protein is converted into fat,“ says Dr Tickoo. “Another problem is that while making protein into carbs or fat, the body converts the protein's nitrogen into urea or uric acid. In large amounts, this can mess up your kidneys, lead to gout (a condition that causes your joints to become inflamed, tender and painful to move) and cause gallstones and kidney stones.“

Be super careful with protein shakes and bars. The body can process only about four to five grams of protein per hour, so the 50 grams you got from that protein bar or shake will take about 10 hours to digest and absorb. Also, when you replace your meals with protein shakes, you run the risk of missing the vitamins and nutrients you get from real food. Red meat is hard on the digestive system because it can take up to 16 hours to digest, a situation that can create a breeding ground for viruses and bacteria too. In the long run, too much protein may increase the risk of getting haemorrhoids polyps and colon cancer.

WHO'S AT RISK?

Strict `only non vegetarians', those who follow highprotein weightloss fad diets repeatedly, and those who try to build muscles in a hurry by resorting to unregulated use of protein shakes, meals and bars.
HEALTHY LIMIT:

Most people need about 50 to 70g of protein a day. Here are some measures: approximately 200g of chicken or fish or 150g of mutton provides 40g of protein, 1 egg provides 5g of protein and 250­-500ml of milk provides 9 to 18g of protein. More than this means you're in excess for the day.

(KAVITA DEVGAN HTB 5FEB12)