- Clean eating diet: rules
- Clean eating diet - what products can you eat?
- Clean eating diet: where to start?
- Does a pure food diet work?
Help the development of the site, sharing the article with friends!
The clean eating diet eliminates highly processed foods and is based on "real food", preferably organic, and organic farming and farming. It is a slimming diet that is also supposed to have a positive effect on he alth. The principles of a clean eating diet are very similar to the diet recommended by many nutritionists. What can you eat on a clean eating diet? Does it really help you lose weight and improve your he alth?
The clean diet(called eat-clean diet) was developed and published in the form of a book by Tosca Reno - a well-known trainer and author of books in the United States, whose job is to help people in he alth and body transformations. According to the author's assumptions, a diet allows you to eat more, weigh less and improve your he alth.
Clean eating diet: rules
The basic principle of a clean diet is to include "real food" such as vegetables, fruits, whole grains, lean meats, organic dairy products. Eliminate all artificial additives, preservatives, refined sugar, refined carbohydrates, saturated and trans fats, and fried foods. Food should have a high nutritional density and have a very short list of ingredients, preferably no longer than 2.
Each meal on a pure food diet should contain 200-300 kcal, provide complex carbohydrates and about 20 g of protein.
A nutritional plan based on a pure food diet is to provide 1,200 to 1,800 kcal in 5-6 small meals eaten every 2.5-3 hours. You should eat he althy fats every day. It's good if they are in every meal. The meals themselves cannot be skipped, especially breakfast. The serving size should be adjusted to the needs of your body and physical activity. You should drink at least 2 liters of water a day, not from plastic bottles. You should buy organic and organic products as often as possible. The use of this diet is aimed at losing excess body weight, and the author argues that losing weight depends in 80% on proper food, 10% on physical activity and 10% on genes.
Clean eating diet - what products can you eat?
The general premise of a clean eating diet is to eliminate all processed foods and consume them in their most natural, unprocessed form. Productsrecommended in the "eat-clean" diet are:
- he althy fats - olive oil, coconut oil, organic uns alted butter from naturally fed cows, organic clarified butter, safflower oil, sunflower oil, grape seed oil;
- flour and cereals - only whole grains 100% without additives and preservatives: bread, tortillas, pasta, rice, flour, ancient grains (e.g. quinoa, amaranth), buckwheat noodles, corn flour, coconut flour and other gluten-free in addition to white rice flour;
- dairy products - full-fat and organic: natural yoghurt, Greek yoghurt, buttermilk, cream, cottage cheese, cream cheese, hard cheese, milk;
- dairy substitutes - unsweetened and without additives almond, soy, rice and coconut milk, organic tofu and tempeh;
- uncontaminated fish and seafood (recommended as a top choice by seafoodwatch.org);
- vegetables and fruit preferably from organic farming; products from the "dirty dozen" (containing the most pesticides) only organic, unsweetened and sulfur-free dried fruit;
- breeding meat without hormones and antibiotics - poultry, lean red meat, organic meat products without the addition of nitrates and nitrites;
- sea s alt, herbs and spices without additives;
- nuts and seeds - unroasted and uns alted, natural peanut butter with no added s alt or sugar;
- sweeteners (limited) - date sugar, honey, maple syrup, stevia, organic evaporated cane syrup, cocoa, chocolate min. 70%, unsweetened coconut flakes, vanilla extract;
- 100% juices - preferably cold pressed;
- thickeners - cane arrowroot flour, tapioca, potato starch, agar, gelatin;
- low-processed products from BPA-free cans;
- sauces - vinegars, mustard, low-s alt soy sauce, uns alted tomato puree.
Clean eating diet: where to start?
1.Think about your motivation. What makes you want to switch to clean eating habits?
2.Keep a nutrition journal. Take a look at your current diet and break down the foods you eat into nutritious and unhe althy.
3.Plan clean meals and do grocery shopping with a list.
4.Eat vegetables or fruit with every meal. It is best if they come from organic farming. Otherwise, wash them in a solution of baking soda and citric acid to get rid of pesticides.
5.Read the ingredients of the cereal products. Only buy whole grains with no chemical additives you can't pronounce.
6.Eat less meat. Buy meat and fish only from sources that ensure that they are clean and free of harmful substances.
7.Prepare take-out meals to avoid accidentally eating out.
8.Do not buy highly processed products.
9.Read the ingredient lists of processed products (e.g. yoghurts, cheeses, mayonnaise) carefully and choose only those with natural essential ingredients.
10.Eliminate refined sugar and limit sweetness from authorized sources.
11.Limit the s alt you add to your food and avoid foods with s alt high on the ingredient list.
12.Choose local and seasonal products.
13. Practice mindful eating.
Does a pure food diet work?
The clean food diet as a slimming diet is based in many respects on the well-known principles of he althy eating, such as regular eating, portion control, calorie restriction, eating large amounts of vegetables, limiting processed food and drinking water. The only difference is a very strict approach to the composition of products, their organic and ecological origin. The choice of he althy fats is also puzzling. On the one hand, the diet recommends the elimination of all saturated fat, and on the other hand, butter appears on the list of good foods. Sunflower and grape seed oils are not recommended in a he althy diet by many specialists due to the very large amount of omega-6 fatty acids, which in excess have pro-inflammatory properties.
A clean eating diet can help in many ways, but the effect will not be due to the "purity" of the food you eat, but the advantage of "real food" over highly processed foods.
Worth knowing
In conclusion, a pure eating diet does notit contains no revolutionary recommendations that would not have been made beforehand. Its positive effects are based on eliminating highly processed foods and building the menu on "real food" - vegetables, fruits, fish, lean meats and whole grains.
Sources:
1. http://www.webmd.com/diet/features/eat-clean-diet-review1
2. http://toscareno.com/eat-clean/
3. https://www.cleaneatingmag.com/clean-diet/what-is-clean-eating
4. https://www.cleaneatingmag.com/clean-diet/clean-eating-ingredient-guidelines
5. http://www.eatingwell.com/nutrition_he alth/nutrition_news_information/7_ways_to_eat_clean
6. http://www.independent.co.uk/life-style/food-and-drink/a-dietitian-put-extreme-clean-eating-claims-to-the-test-a7235606.html