Health and fitness tends to inspire extremes in people. If a little of something is good for you, huge amounts of it must be great for you – right?

Unfortunately not. Too much of anything tends to have negative effects – here are a few of the ones we find most commonly overdone:

 

Protein

Protein is great, promoting protein synthesis (muscle growth) and having a thermogenic effect (increases metabolism) on the body.

Too much protein has been linked (tenuously in a lot of cases) with illnesses and diseases, including premature aging. Although the most common claim – that high protein diet puts excess strain on the kidneys – has long since been disproved (http://www.ncbi.nlm.nih.gov/pubmed/10722779). Animal protein has an acidic effect on the blood (blood is naturally slightly alkali) and when consumed in high amount can aggravate pre-existing conditions such as gout.

 

Natural sugars

Fruit is a great source of natural sugar, vitamin, minerals and convenient energy.

Too much (and wrongly timed) natural sugar will lead to inhibited fat burning and additional fat storage – especially when eaten with large amounts of fat.

 

Good fats

Good fats have many great health qualities – reducing risk factors associated with heart disease, stroke and help keep your cells, skin and hormone production healthy.

But eating excess fat (exceeding your daily calorific need) translates to storage as body fat. Eating a large percentage of your calories from healthy fats, it is likely you are omega-3 dominant, with not enough omega-6 in your diet. Although omega-6’s are found in ‘bad’ fats, they are needed for growth and hormone production. This high percentage of calories from fat will also means you are often not getting enough kcal from carbohydrates, which will lead to a loss in muscle mass.

Fibre

Fibre is important for maintaining a healthy digestive tract and both steady blood sugar levels and feelings of fullness.

But too much fibre can lead to physical irritation of the gut – this will lead to improper absorption of nutrients and diarrhoea or constipation (dependant on the time period for which fibre is over consumed). It also leads to malabsorption, since fibre binds to other foods and stops them from being properly digested.

 

Our best advice to avoid any of these problems would be to eat within the ‘normal’ amount for active individuals and keep your diet varied.

Remember – all our LDNM Guides have detailed diet plans, detailing precise macro breakdowns, what to eat, when and how much, ensuring you avoid any of these problems while maximising your results, be it gaining muscle of dropping body fat.