Does Intermittent Fasting Work?

When it comes to health, most people know that what you eat plays a huge role. But did you know when you eat plays a huge role too? Your diet in general affects your quality of life in the short term and greatly influences your overall health and risk of developing disease as you age. The food you eat also impacts your body weight, and excess body weight is linked to a variety of health issues.

If you’ve never considered the benefits of a time-based diet, read on to learn the basics of intermittent fasting and its potential health effects.

Table of contents:

• What Is Intermittent Fasting?
• Benefits of Intermittent Fasting for Health
• Tips for Intermittent Fasting
• Does Intermittent Fasting Have Risks?
• The Bottom Line
• Support All Your Health Endeavors With Clean Juice

What Is Intermittent Fasting?

Intermittent fasting is an eating style that involves balancing planned periods of eating with planned periods of fasting. Essentially, someone on an intermittent fasting diet will decide on a time window during which they will eat a full day’s worth of calories (hungry right now? Check out the Clean Juice menu!). Then, they allow their body to enter a fasted state for the rest of the day.

There are multiple ways to do an intermittent fast. Many beginner fasters start with the 16:8 method — a pattern of 16 hours of fasting followed by 8 hours of food intake.

Generally, time spent asleep is included in the fasting time window. For example, someone who follows a 16:8 fasting schedule might decide not to eat anything after 6 p.m. In the mornings, they postpone breakfast (perhaps they plan to munch on an acai bowl) until at least 10 a.m. They eat all of their meals during the eight hours in the middle of the day.

Many people who follow intermittent fasting will move on to longer fasts and shorter eating windows, such as the 18:6 method. Some fasters will even choose to eat normally five days per week and fast completely through two non-consecutive days.

Unlike most other diet strategies, you do not restrict what types of food you eat during an intermittent fast—just when you eat. The foods you choose to include in your routine during your eating times are entirely up to you–whether you want a satisfying sandwich, a nutrient-packed salad, or even some avocado toast (the Clean Juice version includes pink himalayan sea salt.)

However, intermittent fasting doesn’t mean you have free rein to eat anything without the typical consequences. You should still pack your diet with whole, unprocessed fruits, vegetables, grains, and proteins and save the treat foods for special occasions.

When paired with a healthy, balanced diet like this, intermittent fasting has been linked to a variety of potential health benefits.

Benefits of Intermittent Fasting for Health

Why would someone choose to restrict their eating times? Though the research is still emerging, the benefits of intermittent fasting for short-term and long-term health are promising. Just make sure to consult your doctor before you try any new diet plan.

It Can Improve Brain Function

According to research conducted on mice, intermittent fasting might help increase new nerve cell growth. This growth is directly related to better brain function, including markers like clearer memory and sharper focus.

Similarly, fasting could also help the brain increase levels of brain-derived neurotrophic factor (BDNF), which could be effective in reducing symptoms of depression. Though more research is needed on intermittent fasting’s specific effects on the brain, a fasting routine could contribute to better focus and a healthier mind.

Not down with fasting but curious about other ways to increase brain function? Bananas, yes bananas, can also help as they contain the B6 vitamin. Lucky for you, Clean Juice has a ton of items that contain that delicious yellow fruit.

It Can Reduce Insulin Resistance

Insulin resistance is a condition in which your body has trouble breaking down and using insulin. Insulin is an essential hormone that your body relies on to control how much glucose is in your blood.

When you have insulin resistance, the glucose in your blood is not as easily absorbed by your cells, so it builds up in your bloodstream. This condition is bad for your health and can cause many secondary health effects, including type 2 diabetes and obesity.

Some of the most effective known treatments for insulin resistance are regular exercise and a healthier diet; part of improving your diet to treat insulin resistance could be intermittent fasting.

Early studies around fasting and diabetes show that intermittent fasting could directly protect against retinopathy, a complication of diabetes that causes blindness.

It Helps With Weight Loss

When you’re eating meals on a normal schedule, your body uses the food you consume for energy throughout the day. When your body is in a fasted state and doesn’t have a recent meal to rely on for fuel, it tends to use other sources for the energy it needs, such as stored fat on your body.

In this way, following an intermittent fasting schedule can help you to lose body fat. Because your body relies on your fat stores for fuel, you can burn fat simply by adjusting what time of day you eat.

It’s also important to note that intermittent fasting can help individuals eat fewer calories throughout the day to achieve what’s called a caloric deficit.

When you’ve designated a six or eight-hour window in which to enjoy all of your meals, you won’t be able to snack throughout the day. This can make achieving a slight caloric deficit easier, especially if you have had trouble trying to do so in the past.

It May Decrease Inflammation

Inflammation in the body can be extremely harmful. Not only can it cause discomfort, pain, or reduced mobility in the short term, but it can also lead to long-term issues like premature signs of aging and chronic disease when left untreated.

According to a study conducted in 2019, allowing your body to rest for extended periods between eating can help to reduce inflammation. Additionally, an intermittent fasting habit might even play a key role in increasing your body’s ability to resist inflammation and oxidative stress.

If by chance you aren’t on the intermittent fasting train, there are other ways to reduce inflammation like eating green, leafy vegetables. Our “The Tropical One” includes kale while our “The Longevity One” smoothie includes spinach. Take your pick–both are tasty.

It Can Support Heart Health

One of the most common causes of death in adults around the world is heart disease. This is why adopting behaviors that support a healthy heart is so crucial, no matter your age or other health markers.

Eating healthy foods is the first step to supporting heart health with your diet, but can your meal timing make a difference, too? Some early research has shown that intermittent fasting may actively improve multiple heart disease risk factors in patients, including cholesterol, inflammation, blood pressure, and blood sugar levels.

It Might Protect Against Alzheimer’s

Unfortunately, neurodegenerative diseases like Alzheimer’s are very common among older adults. At this time, Alzheimer’s has no cure, but certain lifestyle factors can help to prevent it from developing.

Animal studies point to a promising connection between intermittent fasting and reduced risk of Alzheimer’s. Since fasting has been found to have many benefits for brain health, these same benefits could have a lasting effect on how your brain functions as you age.

This could mean a reduced risk of not only Alzheimer’s but similar conditions as well, such as Huntington’s disease and Parkinson’s disease.

Antioxidants also work to decrease the risk of a lot of diseases. Blueberries, especially. So if you aren’t quite ready for the intermittent fasting game, something containing blueberries might provide a lot of the benefits you are aiming for. “The Youthful One” is packed with this tiny berry.

It’s Convenient for Some Lifestyles

There is a wide variety of possible health benefits associated with intermittent fasting. However, it’s important to also highlight the lifestyle benefits that many people who choose this eating pattern can take advantage of.

If you work a non-standard schedule, such as very early mornings, very late nights, or overnight shifts, you may find it difficult to fit in a normal eating routine. For people with lifestyles like this, intermittent fasting can be extremely convenient.

All you have to do is schedule your eating window (or order Clean Juice via delivery if short on time) around your time off work and schedule your fasting window during your shifts. Over time, your body will adjust, and you won’t have to worry about finding the time to eat at inconvenient hours. Just make sure you’re still getting all the calories you need to thrive during your eating window.

Tips for Intermittent Fasting

If you’re interested in trying intermittent fasting, it’s important to do it the right way to avoid unwanted health effects or negative experiences. Here are a few helpful tips for beginners to intermittent fasting.

Start Small

When you’re experimenting with an intermittent fasting schedule, the worst thing you can do is jump right from a typical eating pattern to extended periods of fasting.

If your body is used to receiving glucose and other nutrients on a regular basis and you suddenly deprive it for many hours, you could end up feeling faint, nauseous, or moody. This is especially true if you have any preexisting mental or physical health conditions.

Ease your way into intermittent fasting by choosing a modest fasting window that includes your sleeping time. Some brand-new fasters will choose a 12:12 split, which means eating within 12 hours and fasting for 12 hours.

A 12:12 arrangement shouldn’t be very different than your typical eating pattern. However, it could help you cut out unhealthy late-night snacks and allow your body to get used to longer periods without eating. You could also give juicing a go, instead of participating in total food-free hours. It’s a great way to lean into intermittent fasting. We have so many to choose from here at Clean Juice. “The Hardcore One” is one of our absolute faves.

Expect an Adjustment Period

Getting used to any change in your diet can take some adjustment. If you start with a shorter fast, your adjustment period will be much smoother than if you jump into a long fast right away.

However, you should still expect some side effects when you start intermittent fasting. Some of these include:

• Hunger
• Nausea
• Fatigue
• Insomnia
  
• Brain fog
• Irritability
• Constipation
• Headaches
  

These side effects should start to fade after several days of your new routine, especially if you are careful to take in enough calories during your eating window. If these symptoms persist, consult with your doctor and determine whether intermittent fasting is right for you.

Drink Water During Your Fast

Staying hydrated is important at all times, and that includes when you’re fasting. Since water has no calories, it won’t break your fast, and your body will still get all the benefits you’re looking for.

If you avoid eating for several hours a day, keeping your body hydrated through water is even more important since you won’t be absorbing any liquids from food during that time.

Break Your Fast With a Light Meal

After not eating for multiple hours at a time, your stomach will likely be sensitive and may become easily overwhelmed by too much food at once. This could lead to unwanted side effects like nausea, constipation, or diarrhea. Make sure you break your fast with something light and easy on the stomach, such as soup or a smoothie.

Does Intermittent Fasting Have Risks?

You understand the potential benefits of intermittent fasting, but what about the risks? Intermittent fasting is not essential for health and well-being, and it may not be a good idea for everyone.

Not Recommended for Some Groups

Intermittent fasting can cause shifts in your hormones, which means that it is not recommended for pregnant women or those who are breastfeeding.

This eating style is also not recommended for children under 18 or individuals who have experienced eating disorders in the past, as rigid boundaries around eating or significant routine changes can be triggering.

The Bottom Line

Still not sure if intermittent fasting is right for you and your goals? Take the time to do some research on the topic and talk to your primary care physician about it. They will give you the most accurate assessment of whether this routine is right for you.

This style of eating does not suit everyone; some schedules make it impractical, and some people simply don’t feel good when they try it out. If you find that it’s not right for you, there’s no problem with transitioning back to eating normally.

However, if you do enjoy the routine of fasting, you may have found your next healthy habit that will keep you feeling your best for many years to come.

Support All Your Health Endeavors With Clean Juice

Clean Juice is here to help with all of your health goals, and that includes intermittent fasting. A fresh, tasty juice or smoothie is the perfect way to break your fast and transition into your eating window. Find your nearest Clean Juice today to place your order!

Sources:

• CDC
• EatingWell
• Wiley
• BMC
• American Diabetes Association
• Harvard Health Publishing
• Cell
• Springer Link
• Mayo Clinic

Disclaimer: The information presented here is for educational purposes only and is in no way intended as a substitute for medical counseling. Consult your doctor before using any health treatment, including natural remedies, and tell your doctor if you have a serious medical condition or are taking any medications.

The Proven Way to Reset Your Body Post-Holiday

The holiday season is finally here, which means it’s time to enjoy some of those tasty foods you’ve been waiting all year for. Holiday favorites like pumpkin pie, Christmas cookies, and boozy eggnog just feel right at this time of year.

However, they may not leave your body feeling right, especially after multiple Thanksgiving celebrations and holiday parties throughout November and December. Though holiday food is tasty and a great way to bond with friends and family, these dishes are typically packed with salt, sugar, and fat.

Keep in mind that there’s nothing wrong with enjoying a less-than-healthy treat every once in a while. If you want to savor a slice of pecan pie at a family gathering or have a few too many glasses of wine when you’re celebrating with friends, have at it! We, at Clean Juice, are definitely not stopping you.

Issues only arise when you’re partaking in unhealthy foods and drinks on a regular basis, which is often what happens during the holiday season. Womp wah!

If you relate to this statement, don’t worry—you’re not alone. It’s normal to go a little off the rails during the holiday season with your healthy habits.

Not only are unhealthy foods around constantly, but you might also be traveling or hosting family, which can throw you off your routine in a totally different way. This is why figuring out how to reset your body and get back to healthy living after the holiday season is so important and highly encouraged.

Table of contents:

• Why a Reset Cleanse Is Important
• How to Reset Your Body After the Holiday Season
• Boost Your Health Deliciously With Clean Juice
  

Why a Reset Cleanse Is Important

You may be wondering, what’s the point of learning how to reset your body after the holiday season? Won’t things go back to normal on their own? The fact is, you won’t automatically return to your pre-holiday routine without some guidance and effort.

You may notice that your habits don’t usually change all at once as you enter the holiday season. You slowly start to slack on exercising regularly, getting enough sleep, and eating the natural foods your body craves.

The same goes for returning to your healthy routine after some time away from it. Without paying close attention, you may never get back to some of the health-boosting habits you had in place before the holidays.

With all this in mind, you can see how big of a difference it can make when you know how to reset your body after the holidays. You’ll get back to feeling like your normal self much faster, and you might even create the momentum you need to improve your routine into the new year.

How to Reset Your Body After the Holiday Season

You might know that a revamp of your wellness routine is needed after the holidays, but making it happen is a whole different story. If you’re feeling lost when it comes to your post-holiday reset, take some ideas from this list to get yourself started. The more effort you put in, the better you’ll feel, and the momentum will only build from there!

Hydrate, Hydrate, Hydrate

When you’re figuring out how to reset your body after a holiday, the importance of hydration cannot be understated. Drinking enough water regularly is essential for a variety of bodily functions, including:

• Blood circulation
• Brain function
• Exercise performance
• Energy levels

Staying hydrated is important, no matter the time of year or what your wellness routine looks like. However, the holiday season can be non-stop busy, which might make you forget to drink your water throughout the day. Additionally, many of the holiday season’s most beloved foods are high in sodium, which can dry out your body. Standard Thanksgiving Day foods that are highest in sodium include gravy, stuffing mixes, and we hate to even say it, but pumpkin pie. Most anything processed will be high in sodium but surprisingly, turkey can be also. It’s naturally low in sodium but by the time it reaches your nearest grocery and then your dinner table, it can be infused with more salt than you could have imagined.

Wondering how to make drinking more water easier? Buy a cute, fun water bottle that will make you want to reach for it throughout your day. We are loving gallon water bottles like these with encouraging or motivating quotes. You could also add some lemon slices, berries, or other natural flavorings to make it tastier and more refreshing.

Create rules around water consumption, such as downing a glass before each meal or right after you brush your teeth each morning. These rules will slowly turn back into habits.

Additionally, it’s important to remember that some foods can be hydrating too. Healthy, tasty snacks like watermelon, strawberries, celery, and cucumber are great for your body for all the nutrients they contain, but they’re also high in water content and can leave you feeling more hydrated after eating. Consider adding these to your holiday charcuterie board!

Get Back Into Your Exercise Routine

If you haven’t been able to keep up your typical workout habits during the holidays, don’t be hard on yourself. The holiday season is meant to be enjoyed, and that might mean choosing to spend extra time with your loved ones rather than getting up early to go to the gym or go for a run down the block.

To hold yourself accountable, set a date when you will return to organized exercise once the holidays are over. Don’t feel guilty or pressured for not exercising before that date, but make sure you keep your promise to yourself and hit the gym or the track that day.

Grab a friend or family member to join you and make it feel more enjoyable. This could even be the perfect opportunity to try out a new form of exercise that you’ve been considering. If you’re motivated by the idea of New Year’s resolutions, make an updated exercise routine one of the resolutions on your list!

What if you have a plan for returning to working out, but you want to get some physical activity in the meantime? There are so many ways to move your body without going for an exhausting run or sacrificing family time to go to the gym. Try starting your day with a leisurely walk around your neighborhood or a hike at a local trail.

Simple, low-impact exercise options like this can also be a great way to spend time with your loved ones while enjoying the great outdoors and getting your body moving.

Additionally, even everyday household chores like cooking and cleaning can be an easy way to increase your physical activity throughout the day while also preparing for holiday parties and dinners.

We know gyms normally increase in membership around New Year’s, so keep that in mind when considering when and where to bring exercise back into your life.

Increase Your Vegetable and Fruit Intake

You may realize once the new year comes that your intake of veggies and fruits has been much lower than usual. Take a trip to the grocery store and stock up on all your favorite vitamin-packed foods to support healthy organ function, good energy, smooth digestion, and a clear mind.

Nutrient-rich foods like fruits and vegetables are good for more than just your organs and energy levels, however. Many veggies and fruits are high in fiber, which can help improve your gut health.

During the holidays, heavy, rich foods are everywhere, and they can make your gut feel less than optimal with bloating, constipation, and discomfort. Adding lots of fiber-rich foods back into your diet can help significantly with your gut health and digestion. Apples, berries, and leafy greens are good examples of fiber-rich foods.

Don’t Over-Restrict

After overindulging at a few too many holiday celebrations, you may have the urge to restrict your eating to “make up” for the extra calories. Going down this path is not only uncomfortable, as you may be excessively hungry, but it could also cause you to bounce back in the other direction and overindulge again.

When you’re figuring out how to reset your body after the holidays, the best way to do so is to simply return to the healthy routine you had before. Don’t try to intentionally eat less or switch up your habits too significantly. This approach is much more sustainable for your body as well as your mind.

Reclaim Your Morning Routine

Your eating and exercise habits likely aren’t the only aspects of your routine that are thrown out of whack by the holiday season. If you have a morning routine that helps you to feel grounded, calm, and ready for the day, get back to that as soon as you can after the holidays are over.

Having consistent routines in place that help us feel centered can make keeping up other health-boosting routines even easier.

It’s no wonder that when family members are visiting and you’re planning all kinds of celebrations and dinner parties, you’re thrown out of your typical morning routine and feel more frazzled throughout the day.

Consider a Meditation Practice

Learning how to reset your body after a busy season of holidays is important, but your mental health matters just as much.

If you took the time to meditate daily or weekly before life got hectic, make sure you get back to your practice as soon as you can. This will help you get back on track in mind and body much faster.

If you’ve never meditated on a consistent basis and you’re interested in starting, a brand-new year after the holidays is the perfect time to start!

Begin by sitting quietly and practicing mindfulness for just a few minutes at a time. Eventually, you can work your way up to longer meditations and notice the significant calming effect they can have on your mood and mental space.

Prioritize Your Sleep Schedule

Keeping a consistent sleep schedule is usually not a priority around the holidays. Maybe you’re sleeping in later than you usually do since work and school are off, but you’re likely going to bed later too and throwing off your circadian rhythm.

Keeping your usual sleep schedule during the holidays may simply be impossible, especially if you’re traveling a lot and transitioning to new time zones. However, staying close to your typical sleep habits can make a huge difference in how you feel physically and mentally.

If you’re wondering how to reset your body effectively post-holidays, sleep should be one of the first habits you focus on. If you’re getting consistent sleep each night and prioritizing your bedtime routine to allow your body to wind down, you’re sure to feel more relaxed and like yourself in no time. Curious as to how many hours of sleep you may need now that the holidays are over? Check out this past blog.

Take Time to Mentally Recover

Whether you add meditation to your regular routine or not, it’s important to take some time for yourself after the holidays. Ideally, you should plan some time between the bulk of holiday celebrations and when you have to return to work or school.

The holidays can be draining for many reasons, even if they’re enjoyable overall. Boundaries being pushed by family, being confined in our childhood homes, constant chatter–they can all push you further than you normally go. Find ways to clear your mind and allow your mental and emotional health some time to recover after so much social stimulation. Try going for more walks, spending time in nature, reading books, or journaling to connect with your mind and allow it to relax. Be gentle with yourself and don’t feel like it is necessary to always wear a “busy badge.”

Take a Break From Alcohol and Sweets

In general, cutting foods out of your diet isn’t the healthiest course of action unless you have an allergy. All foods can fit into a healthy diet, though some should only be enjoyed in moderation.

During the holiday season, moderation is often thrown out the window. This is why you may want to take a slightly stricter approach surrounding unhealthy foods for a few days or weeks after the holidays. Give your body a true reset cleanse from sweets, alcohol, and any other foods that taste good but have no nutritional value.

You can always return to these things in moderation after a while, but your body will thank you for the break. Trust us!

Try a Juice Cleanse

Healthy foods are an important part of learning how to reset your body following the holidays, but you can take your nutritious diet a step further with a juice cleanse from Clean Juice.

Juice cleanses are designed to deeply detox your body from the inside out and provide a variety of noticeable benefits, including smoother digestion, reduced bloating, better energy, a stronger immune system, and more.

Additionally, when you do your reset cleanse with Clean Juice, you can trust that every juice will be fresh, delicious, and made with clean ingredients.

Boost Your Health Deliciously With Clean Juice

Your perfect post-holiday reset cleanse is waiting for you at Clean Juice. Find your nearest location today to place your order for delivery right to your door.

Sources:

• Anytime Fitness
• National Kidney Foundation
• New York Times

Disclaimer: The information presented here is for educational purposes only and is in no way intended as a substitute for medical counseling. Consult your doctor before using any health treatment, including natural remedies, and tell your doctor if you have a serious medical condition or are taking any medications.

If you’re unsure whether a cleanse would be a healthy choice for you, ask your doctor.

High Protein Foods: How They Help You Achieve Peak Health

One of the biggest aspects of your health is your diet. The foods you eat can affect so many things, from your mood and productivity day-to-day to your long-term health for many years to come.

Figuring out what foods to include in your diet can be tricky, especially with so much conflicting information out there. The truth is, eating healthy shouldn’t be complicated. All you need to do is prioritize your macronutrients: complex carbohydrates, healthy fats, and protein.

Table of contents:

• What Is Protein?
• Why Eating High Protein Foods Is Important
• Protein and Weight Loss
• How Much Protein Do You Need Per Day?
• Should I Track My Protein Intake?
  
• What Happens If You Eat Too Much Protein?
• Benefits of High Protein Foods
• 6 Tasty (and Healthy) High Protein Foods
• Nutritious Meals Packed With Protein at Clean Juice
  

What Is Protein?

Protein is one of the three key macronutrients that every person needs to include in their daily intake. While your protein intake is necessary to keep your body nourished and your energy levels high, it does so much more than that.

Protein is made up of organic molecules called amino acids, which are found in a wide variety of foods. These acids play a starring role in many of the body’s production processes, including the formation of skin, blood, enzymes, hair, and much more.

Additionally, protein is directly related to your muscle tissue and is a deciding factor in how much lean muscle your body carries.

Why Eating High Protein Foods Is Important

For most people, prioritizing high protein foods in their daily intake is even more important than prioritizing carbohydrates and fats. One reason for this is that high protein foods are not usually as hyperpalatable as high carb or high fat foods, which means you may not naturally reach for them without some planning and effort.

Another reason to prioritize protein is the way that your body interacts with it. Unlike the other two macronutrients, extra protein consumed throughout the day is not stored as protein when unused. Therefore, even though you might wake up with extra carbs and fats stored from the day before, your protein intake will start from zero.

Protein and Weight Loss

A common misconception about high protein foods is that eating too much of them will cause bulky muscle development, which has deterred many people from prioritizing protein consumption the way they should. This idea can be traced back to the athletic community, whose members have used protein supplements since the 1930s to support their endeavors in sports and maintain or increase muscle mass.

Though protein is directly related to creating or keeping muscle tissue, the belief that eating protein with every meal will drastically change the size and shape of your body is simply false.

Just like carbs and fats, protein is simply an essential nutrient that happens to be a key component of the muscle-building process. However, that doesn’t mean that protein is only associated with increasing mass.

Why Is Protein Important for Losing Weight?

Did you know that protein plays a key role in the weight loss process, too? If you’re on a weight loss journey, keeping your protein intake high can make a huge difference in your success when combined with a regular exercise routine.

For the majority of people trying to lose weight, their goal is specifically to decrease their body fat percentage. Most individuals want to keep or even increase their muscle mass, which can help to create a toned, strong, and lean look throughout the body. When you reduce fat and maintain muscle, it shows the results of your hard work in the gym even more clearly.

Even if you haven’t thought about fat loss vs. overall weight loss in your journey, keep in mind that muscle burns more calories just by existing than fat. Who wouldn’t want more of that on their body if possible?

The more high protein foods present in your daily intake while you’re reducing your calories, the better your body will hold on to your muscle mass while dropping fat.

Additionally, protein-rich foods tend to be more satiating than carb-heavy or fatty foods, which means you’re less likely to be hungry on your weight loss plan and more likely to stick to it when your protein intake is high.

How Much Protein Do You Need Per Day?

Every person’s body is different, which means your specific protein needs will be unique to you. As a general guideline, the National Academy of Medicine recommends roughly 7 grams of protein for every 20 pounds of your body weight.

This recommendation can help you to find a protein target based on your current weight. However, if you are currently on a weight loss protocol or actively trying to build muscle mass, your specific intake of high protein foods might need to be reevaluated.

Talk to your doctor about the recommended protein intake for your weight, sex, health status, and health goals.

Should I Track My Protein Intake?

Is it necessary to track how many high protein foods you’re eating on a daily basis? It all depends on what your goals are. If you have a specific weight loss or muscle-building goal that you want to reach within a certain time frame, tracking your protein intake to make sure you’re getting enough will increase your chances of success.

If you’re just trying to eat healthier and support your long-term health, tracking how many grams of protein you eat per day is probably not necessary.

However, if you’ve never paid close attention to your protein intake before, tracking for one to two weeks could help you to better understand how much you’re eating now and how you can adjust to support your health.

What Happens if You Eat Too Much Protein?

Even though protein is an essential nutrient, consuming too much can cause problems. If you significantly surpass your protein target in a given day or over the long term, you may notice these unwanted symptoms.

Gut Health Issues

Gastrointestinal issues are some of the most common negative side effects of eating too much protein.

Though high protein foods are good for your body in many different ways, they typically aren’t great sources of fiber, which is essential for smooth digestion. This is why high protein diets can result in gas, bloating, constipation, and other digestive issues.

Lack of Other Nutrients

The key to a well-rounded diet is including foods that are rich in all three macronutrients. Additionally, you shouldn’t forget your micronutrients, such as vitamins, minerals, and antioxidants, which are found naturally in foods like fruits and vegetables.

Even though prioritizing high protein foods is important, make sure you don’t accidentally undereat other nutrients. You could end up with a nutrient deficiency, which can cause a variety of short-term and long-term health effects.

The best way to prevent this is to make sure each meal and snack you eat contains a combination of macronutrients and micronutrients, not just one.

Benefits of High Protein Foods

Why is it so important to include more high protein foods in your diet? Let’s take a closer look at a few of the most significant benefits that are associated with a proper protein intake.

Supports Muscle Growth and Maintenance

As we mentioned before, protein is one of the primary building blocks that your body uses to increase muscle and maintain the mass it has when dieting.

As long as you keep your protein intake on the higher side, you’ll have a much easier time increasing your muscle and maintaining a strong, athletic look, whether you’re in a growing phase or a weight loss phase.

Helps People With Type 2 Diabetes

Early research suggests that a diet packed with high protein foods could have a positive effect on people with type 2 diabetes. This is because protein can reduce the number of triglycerides found in your blood, which often leads to cardiovascular disease in those with diabetes.

If you have type 2 diabetes or a similar condition, make sure to talk to your doctor about the potential benefits or drawbacks before increasing your intake of high protein foods.

Heals Injuries Faster

Protein is an important part of the healing process when you get injured. Whether it’s a surface wound or an internal injury, the amino acids that make up protein play a key role in how fast and efficiently your body heals after getting hurt.

Including more high protein foods in your diet could improve your body’s ability to naturally recover from injury. This means that if you are currently healing from an injury, increasing your protein intake could even speed up your current recovery process while also making you less susceptible to injury in the future.

Keeps You Fuller Longer

Of all three macronutrients, high protein foods tend to be the most satisfying when it comes to curbing hunger.

Protein-rich meals will keep you feeling full for longer, which can be a convenient benefit during a busy work day or in the middle of a weight loss journey. Combine your high protein foods with fibrous carbs and vegetables, and you’ll be good to go for hours with natural energy.

6 Tasty (and Healthy) High Protein Foods

Increasing your protein intake is easier said than done. What are the best foods to include in your diet in order to get the amount of protein you need? Luckily, we’ve made it easy with this list of six high protein foods you should incorporate into your routine.

1. Lean Meats

When it comes to protein density per gram, you can’t do much better than lean meats. This category contains many different types of meat, including:

• Chicken breast
• Ground turkey or chicken
• Lean ground beef
• Lean pork
  

Purchasing meat with “lean” on the package simply means that that product has a lower fat content than the standard version. This helps to keep your protein intake high without accidentally adding too much fat. You can enjoy these foods within sandwiches, stir-fried with veggies, inside tacos and burritos, or any style you prefer.

2. Fish

Much like other types of animal protein, fish is packed with protein and is very good for your health. Salmon, tuna, halibut, and cod are a few of the most common fish options that individuals will eat to increase their protein intake.

In addition to the protein content, most types of fish also contain other micronutrients that you need to be your healthiest. For example, salmon is considered to be a prime source of omega-3 fatty acids, which support a variety of internal functions in the body.

3. Tofu

For those who avoid animal proteins for health or personal reasons, tofu is an excellent plant-based source of protein. Tofu is a soy product that can be prepared in many different ways depending on your preferences. Additionally, it can be paired with other meatless, high protein foods, such as quinoa, beans, and leafy greens.

4. Eggs

Eggs are a vegetarian-safe animal protein that can be easily added to any diet. Whether you prefer your eggs fried, scrambled, or sunny-side up, even a single egg can add six grams of natural protein to your daily intake. Pair it with some sausage for added protein or some cheese and leafy greens to round out your nutrition profile. 

5. Greek Yogurt

If you’re looking for a sweet protein fix, Greek yogurt is the perfect option. You can enjoy the tart taste of unsweetened Greek yogurt or add a variety of toppings like honey, berries, and crushed nuts to create a decadent treat.

6. Protein Smoothies

One of the most convenient ways to get your high protein foods in for the day is with a smoothie made with protein powder. Protein powders come in all kinds of flavors and can be mixed with whatever ingredients you’re craving, making it simple to craft your experience to your tastes.

Nutritious Meals Packed With Protein at Clean Juice

Protein is an essential nutrient that can be found in a wide variety of foods. Wondering how to include high protein foods in your routine? At Clean Juice, boosting your wellness through whole foods has never been easier.

Make your protein intake an experience to savor with our protein-packed smoothies, sandwiches, bowls, and more. To order your next protein fix directly to your door, find your nearest Clean Juice today.

Sources:

• VeryWell Fit
• VeryWell Fit
• WebMD
• National Library of Medicine
• National Library of Medicine
• Harvard School of Public Health

Disclaimer: The information presented here is for educational purposes only and is in no way intended as a substitute for medical counseling. Consult your doctor before using any health treatment, including natural remedies, and tell your doctor if you have a serious medical condition or are taking any medications.

If you’re unsure whether high protein foods would be a healthy choice for you, ask your doctor.