🥩 5 Common Causes of Digestive Issues on High Protein Diets

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5 Common Causes of Digestive Issues on High Protein Diets

Starting a fitness program can sometimes bring unexpected side effects like constipation or bloating. When you increase your protein intake, it is only normal to feel bloated for a week or ten days after.

However, if the bloating or constipation continues past 2 weeks, consider the following most common causes:

1. Insufficient Fiber Intake: High-protein foods often lack fiber. Incorporate fiber-rich fruits, vegetables, whole grains, and legumes to aid digestion and prevent constipation.

2. Inadequate Fluid Intake: Protein processing requires more water. Increase your water intake to help soften stools and ease their passage.

3. Lack of Magnesium: Magnesium helps relax intestinal muscles, aiding bowel movements. Boost your diet with magnesium-rich foods like leafy greens, nuts, and seeds.

4. Over-reliance on Processed Protein Sources: Processed proteins lack essential nutrients that aid digestion. Balance your diet with whole-food protein sources.

5. Ignoring Probiotics: Probiotics support gut health. Include probiotic-rich foods like yogurt, kefir, and sauerkraut to enhance digestive function.

Why is Alcohol Bad for Fat Loss?

Firstly, alcohol is quite calorie-dense, providing about 7 calories per gram, nearly as much as fat. When mixed with sugary sodas or juices, the calorie count of alcoholic beverages can skyrocket, potentially leading to a calorie surplus that hampers weight loss.

But even if you limit the calories that come from alcohol to a minimum, alcohol consumption affects how your body burns fat. Research from the American Journal of Clinical Nutrition shows that alcohol can significantly reduce fat oxidation, meaning your body prioritizes breaking down alcohol over burning fat. This can slow down the reduction of stored body fat.

Alcohol also plays tricks on your appetite and decision-making. It increases your hunger and makes high-calorie foods more appealing, often leading to overeating. Moreover, even though alcohol might seem to help you sleep, it actually disrupts REM sleep, the most restorative sleep phase. Poor sleep is linked to weight gain, as it can alter appetite hormones and slow down your metabolism.

3 Ideas to Revitalize Your Weightlifting

Looking to spice up your workout and keep your body guessing, but don't want to change your exercises or don't have access to more equipment?

You can significantly enhance your fitness results by tweaking how you perform your existing routine. Here are three simple yet effective ideas to revamp your weightlifting sessions:

High Reps for Endurance: Increase the number of repetitions with a lighter weight to focus on muscular endurance. This approach is excellent for toning and defining muscles, and it can also help improve your cardiovascular health. Aim for sets of 15-20 reps to really push your endurance limits without increasing the load.

Low Reps for Strength: Contrarily, to build strength and muscle mass, reduce the number of repetitions while increasing the weight. Targeting 4-6 reps per set with heavier weights challenges your muscles significantly, leading to greater strength gains. Ensure you maintain proper form to avoid any injuries.’

Active Rest Between Sets: Transform your rest periods into active rest. Instead of sitting still between sets, keep moving with light activities like jumping jacks, stretching, or walking in place. This tweak keeps your heart rate up, increases overall calorie burn, and can reduce your workout time by integrating cardio with strength training.

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Publisher: Ryan Engel

Editor: John K.

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