How Long Does It Take to See Results From Eating a More Nutritious Diet?
Eating nutritious foods can help you feel your best physically and mentally, which is why you may notice a difference if you start eating more whole foods in place of processed snacks. But how long does it take to see results from eating healthy?
First things first, here's what we mean by eating healthy: It's a diet that includes a variety of nutritious whole foods that you enjoy, rather than a style of eating that restricts foods labeled as "bad."
In fact, there's no such thing as "good" or "bad" food. Assigning a moral value to what you eat can make you feel guilty or wrong for having certain foods, and shaming yourself over your diet can harm your emotional wellbeing.
Instead, craft a diet full of foods that you find delicious. Per the Mayo Clinic, here are some categories to include:
Vegetables
Fruits
Whole grains like whole-wheat bread and oats
Lean sources of protein like poultry, fish, and nuts
Beneficial sources of fat like olive oil, nuts, and avocado
With that said, here's how long it takes to see results from eating healthy and what changes to expect over time.
Tip
Working with your doctor or dietitian can help you develop an eating plan that best supports you and your health needs, according to the Mayo Clinic.
What Happens When You Start Eating Healthy?
As you incorporate more nutritious foods into your diet on a regular basis, you may start to notice changes rather quickly within the first days and weeks, all while progressing toward bigger changes long term.
Here's a quick overview of when to expect certain benefits of eating healthy:
Within the first few days, you may feel more energized, alert, and less bloated.
After the first full week or two, you may experience changes in body composition, skin complexion, and mood.
After a month and onward, you may have dropped some extra weight, lowered cholesterol levels, and decreased high blood pressure.
The Immediate Changes
Here's how long after eating healthy you'll see results: When you begin munching on more nutritious foods, you may feel certain changes immediately.
Replacing some high-calorie, fat-laden, or extra-salty foods with whole foods can make you feel less bloated after a meal, according to the Cleveland Clinic. Opting for more plant-based meals and eating smaller portions may also help you experience fewer incidences of indigestion, per Harvard Health Publishing.
Choosing whole grains over refined carbs (like those in baked goods) will help keep your blood sugar steady throughout the day, so you may experience higher and more consistent energy levels, according to Harvard Health Publishing.
Indeed, by feeding your body usable nutrients instead of empty calories (like those in processed foods such as candy or chips), you may notice an overall increase in energy and alertness.
