The basics of Clean Eating are simple:
- Eat a wide-variety of whole, unrefined and unprocessed foods in a form that’s as close as possible to how the foods appear in nature.
- Avoid processed sugars, especially sugary beverages like soda.
- Avoid saturated fat and trans fats, and instead substitute healthy, monounsaturated and polyunsaturated fats.
- Always combine complex carbohydrates with lean protein and some healthy fats at every meal.
- Spread your food out over 5-6 smaller meals, consumed every 2-3 hours.
- Eat for maximum nutrient density. In other words, avoid “empty” calories found in fast food, soda, snacks, cakes and cookies, and substitute in nutrient-dense snacks.
- Pay attention to proper portions and practice portion control.
- Drink lots of water (at least 8 cups a day.)
Pretty simple.
Benefits of a Clean Eating Diet:
- Decreased body fat
- Increased lean tissue (muscle)
- Improved energy
- General improvements in overall health and immunity
- Decreased risk of certain types of diseases like diabetes, stroke, heart disease and cancers
- Less consumption of pesticides, artificial food additives and preservatives, sodium and sugar
- Less impact on the environment, since Eating Clean is also Eating Green; the foods you preference in a Clean Eating diet are minimally processed,
and thus use less energy and produce less waste than highly-processed foods. - Less expensive.
Contrary to what you might believe, Clean Eating is actually more cost-effective and less expensive than eating pre-packaged food or fast food. Unlike fad diets, Clean Eating is a holistic approach to eating that a person can practice for their entire life. You don’t “go on” a Clean Eating diet — you’re always clean eating.
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