High-protein diets (1.6-2.2g/kg body weight) excel short-term for weight loss and muscle preservation but carry long-term risks like kidney strain and bone loss compared to balanced diets (0.8-1.2g/kg with carbs/fats/fiber).
High-Protein Advantages
Sustained 6-12 months yields 5-10% body weight drop, better body comp, and metabolic health via satiety and thermogenesis—fits your 100-120g protein goal.
Long-Term High-Protein Risks
Excess (>2g/kg) raises CKD progression risk via hyperfiltration, acid load, and inflammation; potential bone calcium leaching and gut dysbiosis worsening SIBO/bloating. Heart risks from leucine mTOR activation in animal models.
Balanced Diet Edge
Carb/fiber balance prevents nutrient gaps, sustains gut health, and lowers mortality vs. extreme protein—rotate sources for sustainability. Monitor kidneys if high-protein long-term.
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