Eating clean involves focusing on healthy, natural foods without excessive seasonings. It means avoiding synthetic substances and chemicals, as well as reducing the consumption of processed foods. This approach ensures a well-rounded and nutritious diet, leading to improved long-term health. The clean eating method is particularly popular among those who are just starting their weight loss journey.
People beginning their clean eating journey will need to make cleaner choices in their eating habits. For instance,
- they can opt for whole grains like brown rice and whole wheat bread instead of refined carbohydrates like white rice and pasta.
- Protein sources can shift from processed meats such as ham, sausages, and meatballs to lean cuts of pork, fish, chicken, and unprocessed seafood.
- Similarly, it’s recommended to replace unhealthy fats found in margarine, processed palm oil, and some bakery with healthier alternatives like olive oil, sunflower oil, coconut oil, or natural baking butter.
- Beverage choices should prioritize tea, coffee with fresh milk, and plain water over options containing creamers or sugary soft drinks.
Transitioning to clean eating may be challenging for beginners due to sudden changes and cravings for high-fat and high-sugar foods. Research has shown that during weight loss, our brains become more sensitive and stressed, leading to these cravings. This can undermine weight loss efforts and contribute to unsuccessful outcomes.
A more moderate approach to clean eating allows for flexibility by incorporating some regular foods alongside clean options, ensuring a clean diet without compromising on taste. This method helps reduce cravings for calorie-laden, tempting foods, making the transition less stressful and increasing the chances of success compared to strict adherence to a 100% clean diet. However, it requires patience, as noticeable results may take some time.
The “moderate clean diet”
refers to a modification of dishes that are typically considered off-limits for weight loss, such as crispy pork. In this approach, the cooking method is changed from traditional frying to using an air fryer or a halogen oven. This alteration significantly reduces the calorie content of the dish by around 100 to 150 calories.
Incorporating a mix of brown rice and white rice makes it easier to adapt to a cleaner diet. While it may not be possible to switch to 100% brown rice immediately, gradually increasing the portion can help acclimate the body and palate to the texture and taste while increasing fiber intake, which is often lacking in our regular diet.
Occasionally, enjoying a bakery treat or some sweet beverages is allowed but should be done in moderation. Initially, it is advised to limit consumption to every other day and gradually decrease it to once a week. When craving something sweet, opting for fruits can provide a refreshing and natural source of sugar.
Continuing with the moderate clean diet approach helps us become accustomed to healthier food, and over time, our bodies will naturally gravitate towards cleaner options. Cooking and seasoning our meals at home contribute to the success of clean eating. Clean seasonings, such as “CARECHOICE vegetable-based seasoning powder,” which is made from 100% vegetables without MSG, preservatives, flavoring agents, or chemicals, can enhance the flavor of dishes while promoting long-term health.