The Problem with High Protein Diets and What to Eat Instead

The Problem with High Protein Diets and What to Eat Instead

High-protein diets like Paleo, Carnivore, and Keto have become increasingly popular—but are they really safe for your long-term health? While protein is essential, excessive intake—especially from animal sources—can put stress on your body, harm your gut, and trigger chronic health issues.

Let’s take a closer look at why high-protein diets may do more harm than good, and what a healthier alternative looks like.

The Hidden Risks of High Protein Intake

1. Liver Stress and Fatty Liver Disease
Excessive protein intake—especially when paired with high fat or low fiber—can burden the liver and contribute to non-alcoholic fatty liver disease (NAFLD). Animal protein, particularly red meat, has been linked to liver fat accumulation and impaired detoxification (Jou et al., 2008).

2. Kidney Strain
High protein increases nitrogenous waste in the body, which the kidneys must filter. Over time, this can lead to reduced kidney function in vulnerable individuals, especially those with preexisting conditions (Knight et al., 2003).

3. Gut Microbiome Imbalance
Diets heavy in animal protein and low in fiber starve beneficial gut bacteria. This imbalance increases inflammation and weakens immune function (David et al., 2014).

4. Elevated TMAO Levels
Red meat is rich in L-carnitine, which gut bacteria convert to trimethylamine-N-oxide (TMAO)—a compound strongly linked to heart disease and atherosclerosis (Koeth et al., 2013).

5. Hormonal and Digestive Disruption
Too much protein can disrupt hormonal balance and cause digestive issues, including bloating, constipation, and acid reflux—especially when fiber is lacking.

What to Eat Instead: The ASTR Diet Approach

The ASTR Diet, developed by Dr. Joseph Jacobs, emphasizes balanced nutrition that supports healing—not harm. Instead of focusing on high protein, the ASTR Diet provides:

• Moderate, clean protein from wild fish, pasture-raised poultry, and plant sources
• Plenty of organic vegetables and fiber to support digestion and detoxification
• Healthy fats like avocado, olive oil, and seeds to support hormones and brain health
• Gluten-free, anti-inflammatory whole grains like buckwheat and quinoa
• Herbs, teas, and supplements that support liver and kidney function

This approach restores gut health, protects vital organs, and helps reverse chronic symptoms without relying on extreme dietary trends.

Healing Starts with Balance

Protein is important—but more isn’t always better. If you’re struggling with inflammation, fatigue, or digestive problems, a high-protein diet may be part of the problem. The ASTR Diet provides a sustainable, healing alternative that supports every system in your body.

Learn more in Eat to Heal by Dr. Joseph Jacobs: Available on Amazon

Referenser:

• Jou J, et al. (2008). Mechanisms of disease: insights into the pathogenesis of nonalcoholic fatty liver disease. Nat Clin Pract Gastroenterol Hepatol.
• Knight EL, et al. (2003). High-protein diets and kidney health. Ann Intern Med.
• David LA, et al. (2014). Diet rapidly and reproducibly alters the human gut microbiome. Nature.
• Koeth RA, et al. (2013). Intestinal microbiota metabolism of l-carnitine and cardiovascular risk. N Engl J Med.