Hyperproteic Diet: Effects of Protein Excess and Recommended Menu

They are also known as a high protein diet.

A diet to lose weight highlights the ingestion of high-protein foods. There are many different types of hyper protein diets.

Many can compromise health since they recommend the consumption of meats and other foods rich in proteins containing fat and limit the intake of carbohydrates and dairy products.

The primary protein sources are eggs, fish, poultry, meat, beans, soybeans, lentils, nuts, seeds, rice, and grains.

Protein, fats, and carbohydrates are the three main macronutrients that constitute our food.

The protein is made up of amino acids; these are the building blocks for all the organism’s metabolic processes.

These can be disassembled and reassembled in different ways.


The body uses, recycles, and seldom excretes proteins.

All the enzymes, the cells, the hair, the nails, the muscles, the bones, the organs, and the hormones are essentially made of proteins.

So, proteins allow most of the functions of our body.

Effects of excess protein or a protein diet

Kidney damage

Consuming large amounts of protein increases the ability of the kidneys to perform kidney functions.

Diets rich in proteins induce a more significant metabolic expenditure that is excreted through the urine, so it is essential to consume much water to prevent dehydration.

Hepatic injury

The liver and kidneys are elementary organs of processing.

Therefore, in case of liver damage, as in the case of cirrhosis, it is advisable to use less protein.

However, if the liver is healthy, there is no possibility of liver damage with the adoption of a hyper protein diet.


By consuming more protein without increasing in the same way, the intake of fruits and vegetables increases the amount of calcium lost in the urine.

This finding associated that consuming more proteins causes osteoporosis by losing calcium at the bone level.

However, consuming more protein combined with resistance exercises improves bone density in individuals with a high risk of suffering from osteoporosis.


It can cause headaches and irritability since, in the absence of carbohydrates, there is the production of ketones.

Nutrient deficits: occur because there is no diversity; there are low levels of vitamins, minerals, and antioxidants.

Body odor is more potent than usual. Lack of energy at the beginning of the diet is more frequent in athletes.



Breakfast in a typical high protein diet is low in fat and high in protein. You can choose between:

  • A scramble of eggs with ham and cheese, 1/2 cup of fresh fruit, and 8 ounces of milk.
  • A smoothie with toasted bread is made with 1 cup of fresh fruit, 1 cup of milk, and 1/3 cup of soy tofu. You can choose between skim milk or low-fat cheese.

The consumption of eggs should be limited to four weekly.

The ham should be low in sodium and can be substituted for ground turkey or tofu.


  • A sandwich with 3 ounces of turkey breast, 1 ounce of cheese, a slice of bread, 1 1/2 cups of bean soup with pasta, and 2 cups of vegetable salad seasoned with low-fat condiments.
  • One cup of white beans with 1 cup of pasta, 1 cup of sautéed vegetables, and a fruit.

White bread and other products made with processed grains should not be consumed.

Consuming whole wheat pasta, bread, and brown rice is recommended.

Beans should be low in fat and free of cholesterol.


  • Five ounces of lean beef, a small baked potato, 1/2 cup of cooked vegetables and 1 cup of raw and purple cabbage salad, a fresh apple, and 1/2 ounce of raisins.
  • Five ounces of roasted salmon or tofu, 2/3 cup brown rice, 1 cup of sautéed vegetables, and 1 cup of fruit.

It is recommended to consume poultry without skin, seafood, and protein of vegetable origin as much as possible and meat lean cuts.


Avoid sweets, high-fat cakes, and packaged products with high sodium content, such as potato chips, cookies, or popcorn.

Consuming 1 cup of skim milk and 3 Graham crackers, apple or celery slices spread with peanut butter, low-fat cheese, and plain yogurt is recommended.