An American fitness influencer has gone viral after sharing his experience of consuming only protein shakes for a week to lose weight.
According to international outlets, including the Daily Mail, Michael Alves took on a diet challenge in which he consumed nothing but protein shakes for seven days. He did not eat any other food or even drink water during the period, though he continued to exercise daily.
Alves reported consuming between 150 and 280 grams of protein shake each day. While the first two days were manageable, he said by the third day his body was severely weakened. He experienced constipation that kept him in the bathroom for two hours, followed by extreme abdominal pain and muscle cramps.
After seven days, Alves lost approximately 8 kilograms (17.6 pounds), but noted that he looked more pale and weak than before. He called it the worst diet he had ever tried and said he would give it a 1 out of 10. He strongly advised against attempting it under any circumstances.
What Happens If You Drink Only Protein Shakes for Seven Days
Protein shakes are typically made by mixing protein powder with milk, soy milk, or water. These high-protein and low-fat products are widely used for muscle maintenance and recovery and are especially popular among those trying to lose weight.
However, if consumed exclusively for seven days, rapid weight loss may occur, but much comes from water and muscle loss. With reduced carbohydrate intake, the body begins breaking down glycogen for energy, expelling large amounts of water. As protein is metabolized, the resulting ammonia is converted to urea in the liver and excreted via urine.
Excess protein intake leads to a greater production of urea, which results in increased urination. To compensate for this fluid loss, the body may draw water from the colon, hardening stools and leading to constipation.
Additionally, the liver and kidneys may become overburdened. Before urea is expelled in urine, the kidneys must first filter it. Higher protein intake means more urea to filter, placing the kidneys under strain. If kidney function rapidly declines, symptoms such as swelling in the eyes, hands, or feet, and cloudy or foamy urine may occur.
Furthermore, focusing solely on protein can lead to hypoglycemia, which results from a lack of carbohydrates. This can result in fatigue, dizziness, and, in severe cases, fainting.
Balanced Intake of Animal and Plant Proteins Is Key
Adults’ recommended daily protein intake is 1 to 1.2 grams per kilogram of body weight. For someone weighing 60 kg (132 lbs), that would be 60 to 72 grams of protein per day. It is recommended to consume a balanced mix of animal and plant-based proteins. Animal protein is rich in essential amino acids and minerals like iron, which help stimulate skeletal muscle synthesis. Plant-based protein, on the other hand, contains fewer cardiovascular risk factors commonly found in animal products and is high in dietary fiber and vitamins.
Balanced nutrition, consistent exercise, and stress management are essential for sustainable weight loss and overall health. Protein shakes should serve as supplements to a well-rounded diet, not as meal replacements.
