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reynoldslevi10-blog · 5 years

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Is Celery Juice Actually Healthy? Here's What a Nutritionist Thinks

New year, new juice? Everywhere you scroll there's another health-and-wellness-minded Instagrammer touting the benefits of their new celery juice habit. The green juice has won over so many, grocery stores are selling out of the often-neglected veggie.

DJ and fitness enthusiast Hannah Bronfman swears by it for digestion and skin perks, and Goop is all over it.

Even Busy Philipps is on board. “Apparently it's supposed to do all of these wonderful things for you and something with Gwyneth Paltrow and I don't know but I'm on board,” she said on Instagram last year. “So now I'm drinking celery juice. It's really good.”

Philipps is all of us when it comes to trying self-improvement tips from social media. She wants to be her best self, but, like us, has questions.

So to find out more details on the potential perks of this buzzy juice, we went to Health contributing nutrition editor, Cynthia Sass, MPH, RD. “Many people think of celery as a throw-away veggie with no nutritional value,” Sass says. “But it actually packs some key health-protective nutrients. In addition to being low in calories and a source of fiber, celery provides some folate, vitamin K, potassium, and antioxidants.”

RELATED: 10 Keto-Friendly Vegetables You Should Eat More Of

Sass also says eating celery pre-workout has been shown to boost endurance, and enhance strength-training performance. Not to mention, each stick is packed with several potent anti-inflammatory substances.

Philipps also mentioned you're supposed to drink the juice within 10 minutes of it being prepared, and she might be onto something there: “Consuming celery shortly after it's been chopped or blended preserves more of its nutrients,” Sass says.

But don't feel pressured to stuff a bunch of stalks in your juicer and prepare a 12-oz. glass of the stuff. “I think it's fine to do, but I don't think it's essential,” Sass says. “You'll get similar benefits from eating celery and plenty of other fresh veggies in a variety of ways throughout day.”

Want to add more of the crunchy veggie to your diet? Sass has a few suggestions.

“Instead of just drinking straight celery juice, you can blend raw celery into smoothies along with other veggies and fruit, incorporate it into omelets, or finely chop to add to oatmeal or Greek yogurt,” she says. “Or eat it raw to help satisfy a crunch tooth. Many of my clients like to eat celery at the end of breakfast as a palate cleanser. I find it can help shut off a sweet tooth, so you're less tempted by office goodies.”

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reynoldslevi10-blog · 5 years

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2 Effective Approaches to Launching Your Career as a Health and Exercise Professional

If you are a newly certified health and exercise professional, it can be a challenge to figure out how or where to begin your career. First, although ...

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reynoldslevi10-blog · 5 years

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Is Celery Juice Actually Healthy? Here's What a Nutritionist Thinks

New year, new juice? Everywhere you scroll there's another health-and-wellness-minded Instagrammer touting the benefits of their new celery juice habit. The green juice has won over so many, grocery stores are selling out of the often-neglected veggie.

DJ and fitness enthusiast Hannah Bronfman swears by it for digestion and skin perks, and Goop is all over it.

Even Busy Philipps is on board. “Apparently it's supposed to do all of these wonderful things for you and something with Gwyneth Paltrow and I don't know but I'm on board,” she said on Instagram last year. “So now I'm drinking celery juice. It's really good.”

Philipps is all of us when it comes to trying self-improvement tips from social media. She wants to be her best self, but, like us, has questions.

So to find out more details on the potential perks of this buzzy juice, we went to Health contributing nutrition editor, Cynthia Sass, MPH, RD. “Many people think of celery as a throw-away veggie with no nutritional value,” Sass says. “But it actually packs some key health-protective nutrients. In addition to being low in calories and a source of fiber, celery provides some folate, vitamin K, potassium, and antioxidants.”

RELATED: 10 Keto-Friendly Vegetables You Should Eat More Of

Sass also says eating celery pre-workout has been shown to boost endurance, and enhance strength-training performance. Not to mention, each stick is packed with several potent anti-inflammatory substances.

Philipps also mentioned you're supposed to drink the juice within 10 minutes of it being prepared, and she might be onto something there: “Consuming celery shortly after it's been chopped or blended preserves more of its nutrients,” Sass says.

But don't feel pressured to stuff a bunch of stalks in your juicer and prepare a 12-oz. glass of the stuff. “I think it's fine to do, but I don't think it's essential,” Sass says. “You'll get similar benefits from eating celery and plenty of other fresh veggies in a variety of ways throughout day.”

Want to add more of the crunchy veggie to your diet? Sass has a few suggestions.

“Instead of just drinking straight celery juice, you can blend raw celery into smoothies along with other veggies and fruit, incorporate it into omelets, or finely chop to add to oatmeal or Greek yogurt,” she says. “Or eat it raw to help satisfy a crunch tooth. Many of my clients like to eat celery at the end of breakfast as a palate cleanser. I find it can help shut off a sweet tooth, so you're less tempted by office goodies.”

To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter

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reynoldslevi10-blog · 5 years

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Exactly How Much Fiber You Should Be Eating Every Day, According to Science

Diet trends come and go, but fiber is forever. Unlike paleo and raw food meal plans, high-fiber diets don't stir up much debate among health experts, and new research published in The Lancet confirms why.

According to the review, which was commissioned by the World Health Organization (WHO) and assessed findings from nearly 250 prospective studies and clinical trials conducted over 40 years, eating at least 25 to 29 grams of dietary fiber per day is ideal for optimal health outcomes. Why? Studies found that people who ate the most fiber experienced a 15 to 30% decrease in all-cause mortality as well as cardiovascular-related deaths in comparison to those who ate the least fiber. So there's that.

RELATED: What's the Difference Between Soluble and Insoluble Fiber?

Research also showed that a high fiber intake was associated with less chronic disease among participants. That is, eating plenty of fiber-rich foods has been linked to a reduced risk of coronary heart disease, stroke, type 2 diabetes, and breast and colorectal cancers. Fiber-rich foods are also known to help lower blood cholesterol levels and keep body weight in check, in part because they take longer to move through our systems and therefore keep us feeling full for longer.

Of course, not all carbohydrates (which is where we get much of our fiber from) are created equal. Above all, the study authors recommend replacing refined grains (think: cookies and cakes, white bread) with whole grains like oats, barley, and brown rice. Other fiber-packed foods include fruits, vegetables, beans, nuts, and seeds.

RELATED: 6 Delicious Vegetable Recipes for Any Meal

Unless you're scrupulously studying nutrition labels or Googling the fiber content of chickpeas at the salad bar, chances are the recommendation to eat 25 to 29 grams of fiber per day doesn't mean a ton to you. To help you get a sense of how easy it is to meet that goal, the simple meal plan below provides a whopping 45 grams of fiber. Sound like overkill? According to a press release from the study's authors, “Consuming 25 grams to 29 grams each day was adequate but the data suggest that higher intakes of dietary fibre [sic] could provide even greater protection.” In other words, feel free to be an overachiever when it comes to feeding your body fiber.

Just remember: Every body is different and some can experience discomfort (think: bloating, gas) when loading up on fiber-rich foods. People who have low iron levels may also want to keep their fiber consumption in check, as phytates-compounds found in plant foods like whole grains and beans-can interfere with iron absorption in the blood.

If you fall into either of the above categories, talk to a registered dietitian or physician about the best way to get adequate fiber while managing your symptoms. For the rest of you, eat all the fiber you want. Your heart (and digestive system and cholesterol levels and the scale) will thank you for it.

Breakfast: Oatmeal made with 1/2 cup of rolled oats topped with 1/4 cup of raspberries and 1/8 cup raw almonds (8 grams)

Snack: 1 cup baby carrots and 2 tablespoons hummus (4 grams)

Lunch: Kale salad with cabbage, broccoli, tomatoes, chickpeas, avocado, and walnuts (18 grams)

Snack: Apple with plain Greek yogurt (4.5 grams)

Dinner: 1 cup brown rice, 1/2 cup black beans, roast chicken (10.5 grams)

To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter

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reynoldslevi10-blog · 5 years

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Exactly How Much Fiber You Should Be Eating Every Day, According to Science

Diet trends come and go, but fiber is forever. Unlike paleo and raw food meal plans, high-fiber diets don't stir up much debate among health experts, and new research published in The Lancet confirms why.

According to the review, which was commissioned by the World Health Organization (WHO) and assessed findings from nearly 250 prospective studies and clinical trials conducted over 40 years, eating at least 25 to 29 grams of dietary fiber per day is ideal for optimal health outcomes. Why? Studies found that people who ate the most fiber experienced a 15 to 30% decrease in all-cause mortality as well as cardiovascular-related deaths in comparison to those who ate the least fiber. So there's that.

RELATED: What's the Difference Between Soluble and Insoluble Fiber?

Research also showed that a high fiber intake was associated with less chronic disease among participants. That is, eating plenty of fiber-rich foods has been linked to a reduced risk of coronary heart disease, stroke, type 2 diabetes, and breast and colorectal cancers. Fiber-rich foods are also known to help lower blood cholesterol levels and keep body weight in check, in part because they take longer to move through our systems and therefore keep us feeling full for longer.

Of course, not all carbohydrates (which is where we get much of our fiber from) are created equal. Above all, the study authors recommend replacing refined grains (think: cookies and cakes, white bread) with whole grains like oats, barley, and brown rice. Other fiber-packed foods include fruits, vegetables, beans, nuts, and seeds.

RELATED: 6 Delicious Vegetable Recipes for Any Meal

Unless you're scrupulously studying nutrition labels or Googling the fiber content of chickpeas at the salad bar, chances are the recommendation to eat 25 to 29 grams of fiber per day doesn't mean a ton to you. To help you get a sense of how easy it is to meet that goal, the simple meal plan below provides a whopping 45 grams of fiber. Sound like overkill? According to a press release from the study's authors, “Consuming 25 grams to 29 grams each day was adequate but the data suggest that higher intakes of dietary fibre [sic] could provide even greater protection.” In other words, feel free to be an overachiever when it comes to feeding your body fiber.

Just remember: Every body is different and some can experience discomfort (think: bloating, gas) when loading up on fiber-rich foods. People who have low iron levels may also want to keep their fiber consumption in check, as phytates-compounds found in plant foods like whole grains and beans-can interfere with iron absorption in the blood.

If you fall into either of the above categories, talk to a registered dietitian or physician about the best way to get adequate fiber while managing your symptoms. For the rest of you, eat all the fiber you want. Your heart (and digestive system and cholesterol levels and the scale) will thank you for it.

Breakfast: Oatmeal made with 1/2 cup of rolled oats topped with 1/4 cup of raspberries and 1/8 cup raw almonds (8 grams)

Snack: 1 cup baby carrots and 2 tablespoons hummus (4 grams)

Lunch: Kale salad with cabbage, broccoli, tomatoes, chickpeas, avocado, and walnuts (18 grams)

Snack: Apple with plain Greek yogurt (4.5 grams)

Dinner: 1 cup brown rice, 1/2 cup black beans, roast chicken (10.5 grams)

To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter

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reynoldslevi10-blog · 5 years

Text

Exactly How Much Fiber You Should Be Eating Every Day, According to Science

Diet trends come and go, but fiber is forever. Unlike paleo and raw food meal plans, high-fiber diets don't stir up much debate among health experts, and new research published in The Lancet confirms why.

According to the review, which was commissioned by the World Health Organization (WHO) and assessed findings from nearly 250 prospective studies and clinical trials conducted over 40 years, eating at least 25 to 29 grams of dietary fiber per day is ideal for optimal health outcomes. Why? Studies found that people who ate the most fiber experienced a 15 to 30% decrease in all-cause mortality as well as cardiovascular-related deaths in comparison to those who ate the least fiber. So there's that.

RELATED: What's the Difference Between Soluble and Insoluble Fiber?

Research also showed that a high fiber intake was associated with less chronic disease among participants. That is, eating plenty of fiber-rich foods has been linked to a reduced risk of coronary heart disease, stroke, type 2 diabetes, and breast and colorectal cancers. Fiber-rich foods are also known to help lower blood cholesterol levels and keep body weight in check, in part because they take longer to move through our systems and therefore keep us feeling full for longer.

Of course, not all carbohydrates (which is where we get much of our fiber from) are created equal. Above all, the study authors recommend replacing refined grains (think: cookies and cakes, white bread) with whole grains like oats, barley, and brown rice. Other fiber-packed foods include fruits, vegetables, beans, nuts, and seeds.

RELATED: 6 Delicious Vegetable Recipes for Any Meal

Unless you're scrupulously studying nutrition labels or Googling the fiber content of chickpeas at the salad bar, chances are the recommendation to eat 25 to 29 grams of fiber per day doesn't mean a ton to you. To help you get a sense of how easy it is to meet that goal, the simple meal plan below provides a whopping 45 grams of fiber. Sound like overkill? According to a press release from the study's authors, “Consuming 25 grams to 29 grams each day was adequate but the data suggest that higher intakes of dietary fibre [sic] could provide even greater protection.” In other words, feel free to be an overachiever when it comes to feeding your body fiber.

Just remember: Every body is different and some can experience discomfort (think: bloating, gas) when loading up on fiber-rich foods. People who have low iron levels may also want to keep their fiber consumption in check, as phytates-compounds found in plant foods like whole grains and beans-can interfere with iron absorption in the blood.

If you fall into either of the above categories, talk to a registered dietitian or physician about the best way to get adequate fiber while managing your symptoms. For the rest of you, eat all the fiber you want. Your heart (and digestive system and cholesterol levels and the scale) will thank you for it.

Breakfast: Oatmeal made with 1/2 cup of rolled oats topped with 1/4 cup of raspberries and 1/8 cup raw almonds (8 grams)

Snack: 1 cup baby carrots and 2 tablespoons hummus (4 grams)

Lunch: Kale salad with cabbage, broccoli, tomatoes, chickpeas, avocado, and walnuts (18 grams)

Snack: Apple with plain Greek yogurt (4.5 grams)

Dinner: 1 cup brown rice, 1/2 cup black beans, roast chicken (10.5 grams)

To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter

0 notes

reynoldslevi10-blog · 5 years

Text

Exactly How Much Fiber You Should Be Eating Every Day, According to Science

Diet trends come and go, but fiber is forever. Unlike paleo and raw food meal plans, high-fiber diets don't stir up much debate among health experts, and new research published in The Lancet confirms why.

According to the review, which was commissioned by the World Health Organization (WHO) and assessed findings from nearly 250 prospective studies and clinical trials conducted over 40 years, eating at least 25 to 29 grams of dietary fiber per day is ideal for optimal health outcomes. Why? Studies found that people who ate the most fiber experienced a 15 to 30% decrease in all-cause mortality as well as cardiovascular-related deaths in comparison to those who ate the least fiber. So there's that.

RELATED: What's the Difference Between Soluble and Insoluble Fiber?

Research also showed that a high fiber intake was associated with less chronic disease among participants. That is, eating plenty of fiber-rich foods has been linked to a reduced risk of coronary heart disease, stroke, type 2 diabetes, and breast and colorectal cancers. Fiber-rich foods are also known to help lower blood cholesterol levels and keep body weight in check, in part because they take longer to move through our systems and therefore keep us feeling full for longer.

Of course, not all carbohydrates (which is where we get much of our fiber from) are created equal. Above all, the study authors recommend replacing refined grains (think: cookies and cakes, white bread) with whole grains like oats, barley, and brown rice. Other fiber-packed foods include fruits, vegetables, beans, nuts, and seeds.

RELATED: 6 Delicious Vegetable Recipes for Any Meal

Unless you're scrupulously studying nutrition labels or Googling the fiber content of chickpeas at the salad bar, chances are the recommendation to eat 25 to 29 grams of fiber per day doesn't mean a ton to you. To help you get a sense of how easy it is to meet that goal, the simple meal plan below provides a whopping 45 grams of fiber. Sound like overkill? According to a press release from the study's authors, “Consuming 25 grams to 29 grams each day was adequate but the data suggest that higher intakes of dietary fibre [sic] could provide even greater protection.” In other words, feel free to be an overachiever when it comes to feeding your body fiber.

Just remember: Every body is different and some can experience discomfort (think: bloating, gas) when loading up on fiber-rich foods. People who have low iron levels may also want to keep their fiber consumption in check, as phytates-compounds found in plant foods like whole grains and beans-can interfere with iron absorption in the blood.

If you fall into either of the above categories, talk to a registered dietitian or physician about the best way to get adequate fiber while managing your symptoms. For the rest of you, eat all the fiber you want. Your heart (and digestive system and cholesterol levels and the scale) will thank you for it.

Breakfast: Oatmeal made with 1/2 cup of rolled oats topped with 1/4 cup of raspberries and 1/8 cup raw almonds (8 grams)

Snack: 1 cup baby carrots and 2 tablespoons hummus (4 grams)

Lunch: Kale salad with cabbage, broccoli, tomatoes, chickpeas, avocado, and walnuts (18 grams)

Snack: Apple with plain Greek yogurt (4.5 grams)

Dinner: 1 cup brown rice, 1/2 cup black beans, roast chicken (10.5 grams)

To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter

0 notes

reynoldslevi10-blog · 5 years

Text

Exactly How Much Fiber You Should Be Eating Every Day, According to Science

Diet trends come and go, but fiber is forever. Unlike paleo and raw food meal plans, high-fiber diets don't stir up much debate among health experts, and new research published in The Lancet confirms why.

According to the review, which was commissioned by the World Health Organization (WHO) and assessed findings from nearly 250 prospective studies and clinical trials conducted over 40 years, eating at least 25 to 29 grams of dietary fiber per day is ideal for optimal health outcomes. Why? Studies found that people who ate the most fiber experienced a 15 to 30% decrease in all-cause mortality as well as cardiovascular-related deaths in comparison to those who ate the least fiber. So there's that.

RELATED: What's the Difference Between Soluble and Insoluble Fiber?

Research also showed that a high fiber intake was associated with less chronic disease among participants. That is, eating plenty of fiber-rich foods has been linked to a reduced risk of coronary heart disease, stroke, type 2 diabetes, and breast and colorectal cancers. Fiber-rich foods are also known to help lower blood cholesterol levels and keep body weight in check, in part because they take longer to move through our systems and therefore keep us feeling full for longer.

Of course, not all carbohydrates (which is where we get much of our fiber from) are created equal. Above all, the study authors recommend replacing refined grains (think: cookies and cakes, white bread) with whole grains like oats, barley, and brown rice. Other fiber-packed foods include fruits, vegetables, beans, nuts, and seeds.

RELATED: 6 Delicious Vegetable Recipes for Any Meal

Unless you're scrupulously studying nutrition labels or Googling the fiber content of chickpeas at the salad bar, chances are the recommendation to eat 25 to 29 grams of fiber per day doesn't mean a ton to you. To help you get a sense of how easy it is to meet that goal, the simple meal plan below provides a whopping 45 grams of fiber. Sound like overkill? According to a press release from the study's authors, “Consuming 25 grams to 29 grams each day was adequate but the data suggest that higher intakes of dietary fibre [sic] could provide even greater protection.” In other words, feel free to be an overachiever when it comes to feeding your body fiber.

Just remember: Every body is different and some can experience discomfort (think: bloating, gas) when loading up on fiber-rich foods. People who have low iron levels may also want to keep their fiber consumption in check, as phytates-compounds found in plant foods like whole grains and beans-can interfere with iron absorption in the blood.

If you fall into either of the above categories, talk to a registered dietitian or physician about the best way to get adequate fiber while managing your symptoms. For the rest of you, eat all the fiber you want. Your heart (and digestive system and cholesterol levels and the scale) will thank you for it.

Breakfast: Oatmeal made with 1/2 cup of rolled oats topped with 1/4 cup of raspberries and 1/8 cup raw almonds (8 grams)

Snack: 1 cup baby carrots and 2 tablespoons hummus (4 grams)

Lunch: Kale salad with cabbage, broccoli, tomatoes, chickpeas, avocado, and walnuts (18 grams)

Snack: Apple with plain Greek yogurt (4.5 grams)

Dinner: 1 cup brown rice, 1/2 cup black beans, roast chicken (10.5 grams)

To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter

0 notes

reynoldslevi10-blog · 5 years

Text

Exactly How Much Fiber You Should Be Eating Every Day, According to Science

Diet trends come and go, but fiber is forever. Unlike paleo and raw food meal plans, high-fiber diets don't stir up much debate among health experts, and new research published in The Lancet confirms why.

According to the review, which was commissioned by the World Health Organization (WHO) and assessed findings from nearly 250 prospective studies and clinical trials conducted over 40 years, eating at least 25 to 29 grams of dietary fiber per day is ideal for optimal health outcomes. Why? Studies found that people who ate the most fiber experienced a 15 to 30% decrease in all-cause mortality as well as cardiovascular-related deaths in comparison to those who ate the least fiber. So there's that.

RELATED: What's the Difference Between Soluble and Insoluble Fiber?

Research also showed that a high fiber intake was associated with less chronic disease among participants. That is, eating plenty of fiber-rich foods has been linked to a reduced risk of coronary heart disease, stroke, type 2 diabetes, and breast and colorectal cancers. Fiber-rich foods are also known to help lower blood cholesterol levels and keep body weight in check, in part because they take longer to move through our systems and therefore keep us feeling full for longer.

Of course, not all carbohydrates (which is where we get much of our fiber from) are created equal. Above all, the study authors recommend replacing refined grains (think: cookies and cakes, white bread) with whole grains like oats, barley, and brown rice. Other fiber-packed foods include fruits, vegetables, beans, nuts, and seeds.

RELATED: 6 Delicious Vegetable Recipes for Any Meal

Unless you're scrupulously studying nutrition labels or Googling the fiber content of chickpeas at the salad bar, chances are the recommendation to eat 25 to 29 grams of fiber per day doesn't mean a ton to you. To help you get a sense of how easy it is to meet that goal, the simple meal plan below provides a whopping 45 grams of fiber. Sound like overkill? According to a press release from the study's authors, “Consuming 25 grams to 29 grams each day was adequate but the data suggest that higher intakes of dietary fibre [sic] could provide even greater protection.” In other words, feel free to be an overachiever when it comes to feeding your body fiber.

Just remember: Every body is different and some can experience discomfort (think: bloating, gas) when loading up on fiber-rich foods. People who have low iron levels may also want to keep their fiber consumption in check, as phytates-compounds found in plant foods like whole grains and beans-can interfere with iron absorption in the blood.

If you fall into either of the above categories, talk to a registered dietitian or physician about the best way to get adequate fiber while managing your symptoms. For the rest of you, eat all the fiber you want. Your heart (and digestive system and cholesterol levels and the scale) will thank you for it.

Breakfast: Oatmeal made with 1/2 cup of rolled oats topped with 1/4 cup of raspberries and 1/8 cup raw almonds (8 grams)

Snack: 1 cup baby carrots and 2 tablespoons hummus (4 grams)

Lunch: Kale salad with cabbage, broccoli, tomatoes, chickpeas, avocado, and walnuts (18 grams)

Snack: Apple with plain Greek yogurt (4.5 grams)

Dinner: 1 cup brown rice, 1/2 cup black beans, roast chicken (10.5 grams)

To get our top stories delivered to your inbox, sign up for the Healthy Living newsletter

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reynoldslevi10-blog · 5 years

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Here's Why You Really Don't Need to Do a Juice Cleanse This Month-or Ever

It's that time of year again. The “new year, new you” pressures are mounting and it seems like every last person is hopping on the Dry January or Whole30 train. If you also feel like some back-to-basics eating is in order after a splurge-heavy holiday season, we get it. But do us (and yourself) a favor and forget the "detox” plans of the juice or soup cleanse variety. Why? Because they don't actually work.

“A myriad of 'detoxification' regimens have now flooded the market based on the traditional but unproven concept that our body needs help getting rid of unwanted toxins,” says Sharon Horesh Bergquist, MD, assistant professor of medicine at the Emory School of Medicine. “The reality is that your body is a detoxification machine, fully built with its own elaborate way of ridding toxins and unwanted chemicals.”

In fact, you may be surprised by the body's innate mechanisms for nixing unnecessary materials from our systems. “Residing in your digestive system, respiratory tract, and skin, immune system mediators are ready and armed to catch invaders and turn them over to your liver,” explains Dr. Bergquist. “Your liver then filters and neutralizes toxins and hands them over to your intestines and urine to eliminate them from your body.”

RELATED: The Best Diets of 2019-and Why the Keto Diet Ranked So Low

As it turns out, the best way to support these multifaceted mechanisms is by feeding our bodies the right way-with adequate calories, sufficient hydration, and foods that are high in fiber and healthy fats.

Soup and juice cleanses limit your caloric intake by design, but that doesn't make them healthy or even weight loss-promoting. Diets low in calories can leave you feeling weak and, if done for too long, may negatively affect your metabolism. “Without adequate protein and calorie intake, your body may switch to breaking down muscle for energy,” Dr. Bergquist says. “Over time, that can slow your metabolism.”

Also less-than-ideal: “When we juice foods, we remove all of the fiber from the fruits and vegetables, leaving the sugar behind, which can in turn create blood sugar spikes and leave you 'hangry' with a headache,” adds Amy Shapiro, RD, a New York City-based dietitian with Daily Harvest. “People often say headaches are a sign of detoxing but they aren't, you're just hungry.”

Cleanses meant to flush out the intestines are equally bad. “While they intend to clear out retained stool, they may inadvertently clean out the healthy, good bacteria in the gut as well,” says Dr. Bergquist. “Without adequate fluid intake, the loose, watery bowel movements can leave you dehydrated and depleted of essential electrolytes.” Yikes.

RELATED: This Quickie Cleanse Could Lead to Major Results

Perhaps the main problem with “detoxes,” though, is the fact that they're meant to be quick fixes, which usually means they're unsustainable in the long term. “Many cleanses don't provide support on how to eat after you finish the program,” says Shapiro. Not only does this tend to result in feelings of failure post-detox, but it also means there's nothing stopping you from binging on all the foods you so diligently avoided for the last 72 hours, because why not?

Many of us do need structure when it comes to getting back on track with our eating habits, and that's AOK. Instead of choosing a liquid-only meal plan, experts suggest opting for a regimen that eliminates processed foods to help you cut back on salt, added sugars, and saturated fats.

Instead of prescribing juice cleanses, Shapiro gives detox-interested clients daily plans that include nutrient-dense meals like smoothies, loaded salads, roasted veggie bowls, and fruit and nuts as snacks. Tea and water are allowed all day long, while soda, coffee drinks (other than organic black coffee, if tolerated well), and alcohol are off-limits.

RELATED: 6 Things I Learned From a Whole Food Cleanse

Dr. Bergquist also encourages patients to eat simply when they want to reboot their diet. “Reintroduce foods closest to their natural form,” she says. “We know from an abundance of studies that the healthiest dietary patterns in the world are those that include whole or minimally processed, plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts, seeds, and spices.”

Finally, if the January cleanse craze is making you feel even worse about your holiday season diet slips, know this: “What's done is done, remove the guilt, enjoy the experience, and then go back to healthy eating,” Shapiro tells clients. “Take a break from desserts every night or don't open a bottle of wine at home; only enjoy a drink when you're out. Make sure half your plate is filled with veggies at every meal and aim for three to four workouts a week. We get results from the choices we make most of the time; small blips or indulgences don't mean we have poisoned our bodies and need to detox them.”