Now, even if you’re not a big fan of trendy diets, you’ve probably heard about the concept of “Clean Eating” in the past couple of months.
Basically, it’s a concept that puts an emphasis on healthy, unprocessed foods and while the buzzword is relatively new, the principles of this diet are older than you probably think.
As you’ll see, Clean Eating is a relatively simple concept that doesn’t require any major lifestyle changes, like some other diets out there.
It doesn’t revolve around the idea that you should consume more or less of specific foods, the idea is more about being aware where your food comes from.
So now you’re probably wondering, what are its principles?
The Core Principles of Clean Eating
Well, they are quite similar to recommendations made by some more famous health organizations. In short, this is not exactly a diet; it’s actually a flexible lifestyle that can fit basically any routine.
The concept dates back to 1960s and the so called “Health Food Movement” that rejected processed and genetically modified foods, for the sake of societal values.
After a decade or so, the diet found its way to the gyms all across the world, where it became extremely popular among both fitness enthusiast and professional body builders.
A few years ago, the diet made the jump to the mainstream and started inspiring a new generation of people. Over the years, the concept slowly developed and today, it has five rules.
The Rules of Clean Eating
1. Unrefined Foods over Refined Ones
Even though it probably won’t be possible all the time, you should try to increase your consumption of brown rice, quinoa and other whole grains as much as you can. Furthermore, legumes and beans are probably as important as whole grains. And if you’re wondering about clean sugars, you simply should increase your intake of honey and maple syrup.
2. Minimize Processed Foods as Much as Possible
So what actually are processed foods? Well, just think of it this way – processed foods are essentially those that can be found in packages like boxes, bags and cans. Now, if you don’t know where to find fresh foods, or don’t have the time to go to your local market, don’t worry, because there are many meal delivery services that send fresh supplies to your door on a weekly basis.
3. You Need Carbs, Proteins and Fats in Every Meal
A lot of people include fats and carbs into most meals they eat every day, but our meals often lack protein – especially in the morning. It's important to understand that protein works as a muscle builder that curbs your appetite, and naturally, if you pack every meal with protein, you’ll feel more full throughout the day. Just make sure to find what foods are full of protein so you could space them out properly.
4. Don’t Consume Too Much Sugar or Salt
While most of us feel nervous without our daily dose of sugar, cutting it out from your diet is not as difficult as you might think. For instance, if you simply cut out the processed foods from your diet, you’ll also cut a lot of sugar and salt, because they are mostly responsible for your high sugar and salt intake. Clean and natural foods are of course, pretty low in these ingredients, and the more you eat clean foods the less you'll crave the bad stuff.
5. Eat at Least Five Meals throughout the Day
So how many meals do you typically eat? I bet it’s not more than three. But if you embrace Clean Eating, you need to start eating at least five meals per day (although there’s nothing wrong with seven meals. This includes three main meals and two to four snacks, which prevent you from overeating and help you keep your blood sugar level optimal so you can stay energized from the early morning hours to the time you go to bed late at night.
Unlike many “trendy diets” this particular diet doesn’t include any strict guidelines about the amount of food you should consume, because the aim of Clean Eating is to help you learn to rely on your instincts and cues from your body to know when you’re full.
The bottom line is – you need to eat good foods when you’re hungry and stop eating when you start to feel full and satisfied and not over-stuffed. Simply pick healthy snacks, serve sensible portion sizes of well balanced meals and you’ll feel healthier than ever, plus, you’ll lose a couple of extra pounds in the process.
By Monica Nichols
Being a writer and fashion designer is a dream come true for Monica Nichols and since she was a child, she knew her artistic tendencies will determine her life. She is a beloved writer of www.diet.st she is 32 and currently living in Omaha, Nebraska. Monica likes to spend her time doing yoga and going to live jazz gigs whenever the opportunity arises.
That's all guys! I hope you enjoyed this and found it as helpful as I did! I'll be back on Thursday with a post on the healthy snacks I make sure to always have on hand. See y'all then!