- What happens when you eat healthy for 28 days?
- The positive effects of eating well
- The Healthy Fish
- One Day After You Start Eating Clean
- One Week After You Start Eating Clean
- One Month After You Start Eating Clean
- Six Months After You Start Eating Clean
- One Year After You Start Eating Clean
- 5 Good—and Bad—Things That Can Happen to Your Body When You Give Up Processed Foods
- The Clean Eating Diet
- 4 Benefits of Eating Clean
- 4 Benefits of Clean Eating
- 20 Health Benefits of Clean Eating
- 1. Lower inflammation:
- 2. Weight loss:
- 3. Glowing skin:
- 4. Better mood:
- 5. Healthier body:
- 6. More energy:
- 7. Faster recovery:
- 8. Stronger Immune System:
- 9. Better Will-Power:
- 10. Less Cravings:
- 11. Break Sugar Addiction:
- 12. More Focus:
- 13. Less chronic pain:
- 14. Better sleep:
- 15. Relieve chronic symptoms:
- 16. Save money on groceries:
- 17. Save time with meal prepping:
- 18. Happier, Healthier family:
- 19. Stronger Body:
- 20. Sustainable & Healthy Lifestyle:
- 1. Eat several small portions instead of three times papilled
- 2. Breakfast is the most important meal of the day
- 3. No more sugar, at most honey and Co.
- 5. Processed foods and additives are taboo
- 9. Drink a lot – but strictly speaking no alcohol
- Highlights Of The Article
- Clean Eating Benefits
- 10 Clean Eating Strategies That Work
- Can You Lose Weight By Eating Clean?
- Foods To Eat – Clean Eating Grocery List
- Foods To Avoid
- Clean Eating Recipes
- Is Clean Eating Backed By Science?
What happens when you eat healthy for 28 days?
The positive effects of eating well
What we eat can affect all the processes in the body, including cell regeneration, inflammation, digestion and sleep. So it’s no surprise that after even as little as 28 days of eating well you can expect to not only look better, but feel a whole lot better, too.
What exactly does ‘eating well’ mean?
Eating well means giving your body the nutrients it needs to function at its best. This means enjoying plenty of fruit and vegetables, whole grains, lean protein, healthy fats and water, and less processed and packaged food, salt, saturated fat and added sugar. But eating well isn’t just about what we eat; it’s also about how we eat. Healthy habits such as regular meals are an important part of this, as is taking time to enjoy and savour your food, rather than shoveling it in at your desk or as you run out the door.
Changing the way you eat as well as what you eat will make a huge difference to your overall health and how you look and feel. So what changes may you expect over a 28-day period?
After 1 day
- Better concentration
Just one day in and you may feel less hungry and experience fewer cravings as you step off the blood-sugar-level roller-coaster caused by poor eating habits and a diet high in refined carbohydrates and added sugar. Stable blood sugar levels also mean better concentration and more energy, so you can power through your work and your workouts!
After 7 days
- Reduced puffy eyes
After one week you may notice less puffiness as water retention decreases, thanks to a lower salt intake. This is often most noticeable around the eyes but may also mean that your clothes start to feel a bit looser.
- No more 3pm slump
The dreaded afternoon slump should be a thing of the past now that you’re having regular meals, more protein and fewer refined carbohydrates. You may be surprised to find yourself less tempted by the office biscuit tin or your usual afternoon coffee and be satisfied by a piece of fruit instead.
After 14 days
- A healthier bank account
While you’re getting leaner, your wallet should get bigger as you spend less of your hard-earned cash on eating out, takeaways and packaged foods. Home-cooked meals are, in general, not only much better for you but also much cheaper, and ditching the packaged snacks in favour of fresh, whole foods can really lower your food budget.
- No more ‘hangry’
Some people get irritable when they’re hungry due to the brain’s response to low blood sugar levels. If you’re prone to getting a little ‘hangry’, after two weeks of eating well you may notice that you’re less grumpy than usual. Now that you enjoy a balance of complex carbs, lean protein and healthy fats, your blood sugar levels will have stabilised and, along with them, your mood.
After 21 days
- Glowing skin
Nutrition plays a critical role in the health of your skin, so by now you may be sporting a lovely glow thanks to increased vitamins and minerals, antioxidants and healthy fats, which are essential for collagen formation, as well as reducing inflammation. Less alcohol means your skin will also be better hydrated, reducing dryness and adding to your healthy hue.
- Beating the bloat
An increased fibre intake and overall healthier diet means more regular bowel movements and less bloating, which in turn means a happier digestive system and a more comfortable you.
- A better night’s sleep
A poor diet and alcohol can interfere with a good night’s sleep, so by now you should notice that you’re sleeping better, which in turn means more energy, a better mood and a more radiant complexion. You may even find that you’re looking forward to exercise as well.
After 28 days
- Cravings gone
After experiencing the benefits of a healthier eating plan, junk food becomes far less appealing and you’ll automatically choose healthier foods. Poor sleep increases our desire for high-fat, high-sugar foods, so once you’re sleeping better, you’ll experience fewer of those chocolate cravings.
- Stronger immune system
A higher intake of fruit and vegies means your body is now getting the vitamins and minerals it needs that, in combination with better sleep, strengthen the immune system so you’re likely to get sick less often. Plus, thanks to the changes you’ve made, your risk of chronic disease may have declined, so you’re well on your way to a longer, healthier and happier life.
- Improved weight management
By now you should really notice a difference in your weight. Not only will you have less fluid retention, but a lower intake of fat, added sugar and alcohol will continue to pay off and you’ll look slimmer and healthier. With WW you can expect to lose up to 1kg a week, which is a safe rate that makes it easier to keep off.
Are there any downsides?
Some people find that they feel worse for a short time when they make healither changes to their eating plan. Decreasing your intake of caffeine and high-sugar foods can be difficult at first as you adjust. For this reason, it can be a good idea to make changes gradually, so you’re not overwhelmed and find yourself heading straight back to your old ways. However, symptoms tend to only last for a few days and the short-term discomfort is well worth it in the end.
Eat well 5 tips cheat sheet
1. Eat three balanced meals, plus one or two healthy snacks, tuning into your body’s hunger signals.
2. Include a rainbow of fruit and veg, complex carbs, lean protein and lots of fibre. Variety is key here.
3. Drink lots of water – aim for two litres a day. Water fills you up as well as hydrates and flushes out your system.
4. Track your SmartPoints® so you’ll feel satisified, not hungry, and stay on track to progress on your journey.
5. Reduce your intake of alcohol, refined sugars as well as packaged and processed foods.
The Healthy Fish
You’ve probably heard about clean eating. It’s a lifestyle rather than a strict diet, and it involves cutting out processed, unhealthy ingredients and replacing them with simple, real ingredients prepared in healthy ways. But did you know that it takes less than 24 hours for you to start feeling the benefits of eating clean? We’ve broken down what happens to your body when you start eating cleaner, from one day to one year after making the switch.
One Day After You Start Eating Clean
It only takes 24 hours for you to start feeling the effects of eating clean. You may notice that you’re experiencing fewer junk food cravings, and you’ll feel mentally clearer and more focused thanks to the nutrients your body has absorbed. You won’t be experiencing hunger pangs—clean eating is all about eating lots of healthy foods several times a day, rather than small amounts of junk food. However, if you don’t feel amazing right away, don’t give up—sometimes it takes a little while for your body to adjust to a new diet.
One Week After You Start Eating Clean
Once you’ve been eating clean for a week, you’ll notice that you have far more energy than you used to. Use this energy to get even healthier by getting in the habit of exercising more often. Your body will also begin getting rid of all the excess water you were storing when you had a higher sodium intake, which will result in you losing a bit of weight. You’ll also probably notice that you’re sleeping more soundly and that your mood is more regulated and positive, thanks to all the extra vitamins you’ve been getting through healthy, real foods.
One Month After You Start Eating Clean
After a month of eating clean, your body will be reaping all sorts of benefits. Your skin will be clear and radiant and pre-existing health conditions such as migraines, an irritable bowel or joint issues may begin improving. Since your body is used to eating clean, healthy foods, other foods like junk food and fast food will seem unappealing and you won’t crave them nearly as much as you used to.
Six Months After You Start Eating Clean
Eating clean for half a year will help your body feel and perform better than ever. If you had high cholesterol prior to eating clean, you’ll notice that your cholesterol levels have gone down, and your blood pressure may decrease as well. Your bones will be stronger and your blood sugar levels will balance out.
One Year After You Start Eating Clean
After a year of eating clean, you’ll still be enjoying all of the benefits listed above and your body will be feeling healthy, strong and well. You’ll know that you can indulge in the occasional treat without jeopardizing your eating plan, but since you’ve been enjoying all of the benefits that come with eating clean for so long, you won’t be tempted to revert back to your old eating habits.
Eating cleaner foods like fresh fruits and vegetables, whole grains and fish is a great way to improve your body’s health. While you’ll start to notice positive changes in just one day, the longer you eat clean, the more health benefits you’ll enjoy.
Photo credits: PicJumbo, Stocksnap.io, Snapwire
5 Good—and Bad—Things That Can Happen to Your Body When You Give Up Processed Foods
You’ve probably heard plenty of nutrition talk about eating “whole” or “clean,” while avoiding highly processed foods. But what exactly is a processed food?”Any food that has been altered in some way during preparation is technically processed,” says Mara Weber, RD, a clinical inpatient dietitian at The Ohio State University Wexner Medical Center. “Most of the time when we talk about processed foods, we’re referring to those packaged items found in the freezer aisle, at the deli, or those junk foods that sit on the shelves for months at a time.”
A diet is typically healthiest when foods are consumed in their most natural, recognizable state, Weber explains, and processing sometimes removes nutritious ingredients.Take refined grains like white bread or rice, for example: “refined” means the bran and germ have been removed, which also “removes fiber, iron, and other nutrients,” she says. Other times, processing may infuse unhealthy ingredients, such as by adding more sugar, sodium, or trans fats. Too much of those things can lead to an increased risk of cardiovascular disease, diabetes, or weight gain.
If you choose to cut out processed foods from your diet, your body will undergo some adjustments, Weber says. Here, five things that might happen when you nix packaged cookies, chips, and more.
You could experience fatigue or irritability
Depending on how much processed food you were eating to begin with, you may notice increased fatigue or irritability when you cut those items from your diet. For example, “for those who usually consume a lot of caffeinated beverages, if cut cold turkey, this could also mean headaches,” says Weber, adding that cutting out sugar can have a similar effect. But there is good news: These symptoms don’t typically last long, she says, and your body will likely go back to normal after a period of adjustment.
You may eventually think foods are too sweet or too salty
You aren’t going to suddenly dislike a favorite dessert overnight, but in time, those cravings you experience for packaged snacks or manufactured sweets may die down.”Don’t get discouraged if it takes time to transition to a less processed lifestyle,” says Weber. “There’s always a learning curve, especially if you’re a junk food junkie.”Start by becoming an avid nutrition label reader: “Check the ingredient lists to know exactly what is being added to your foods,” she says. “Limit high-salt foods and steer clear of hydrogenated oils or foods that have one of the first ingredients listed as sugar.”
Once you cut back on hidden sources of sodium and sugar, your body should start to develop a “taste” for the whole stuff. And don’t give up if you have a setback; it just takes time. “When you cut out high-sugar and high-salt foods, your taste buds take some time to adjust,” Weber explains, adding that it can take 10 to 15 days for taste buds to regenerate. Eventually, after ditching processed stuff for a couple weeks, you may find that items with added sugar or salt actually taste overly sweet or salty.
Your GI tract may need time to adjust
Just like your taste buds, your stomach may need to get used to a new diet. “Many changes your body experiences after you consume less processed foods can be linked to those healthy dietary changes,” says Weber. “For example, increasing your fiber intake, an ingredient frequently removed during processing, can cause your body some gastrointestinal discomfort like bloating or loose stools as it adjusts to the higher fiber load.” Don’t worry: Your GI tract adjusts quickly to these beneficial changes, and your gut will be healthier as a result, she adds.
You may lose weight
Over time, eliminating processed food can help your waistline. After removing those additional calories from unneeded ingredients like fats and sugars, you may see the scale dip. “This lifestyle change can help you lose weight and prevent obesity,” says Weber.
You may feel more energized and focused
Of course, some of the benefits of eliminating processed foods can be experienced almost immediately. “It’s not all delayed gratification,” says Weber. “You may feel more energized, more focused, a better mood, maintain a healthy weight, even sleep better.” Also good: Feeling immediately better will help motivate you to continue making healthy food choices in the future.
Struggling to cut out every single treat?Weber points out that you don’t need to eliminate all processed foods from your diet to experience benefits. Keep an eye on the daily limits for sodium and added sugar outlined in the U.S. Dietary Guidelines, but do honor your foodie desires every now and then, she says: “If it’s a food you love and you restrict yourself from ever having it, you may ultimately end up binging on it later.”
The Clean Eating Diet
Clean eating is supposed to benefit the body by aiding fat loss and weight loss, increasing energy levels, increasing mental well-being and improving skin clarity, hair strength and sleep quality.
How It Works
Clean eating is more of a lifestyle than just a short-term diet. The main premise is that “clean” food is whole, unrefined food without additives or preservatives, artificial flavoring, artificial coloring and sugar substitutes. Nothing is off-limits as long as it’s made of pure, unadulterated ingredients.
Those who practice clean eating focus on choosing foods with less than four to six ingredients, all of which should be easily recognizable—nothing you can’t pronounce. It also usually involves exercising regularly, drinking plenty of water, and ensuring proper nutrition through supplements.
People who follow this diet stick to fruits and vegetables, whole grains, nonfat dairy, and whole cuts of meat that are straight from the butcher. They avoid “bad” fats like saturated and trans fats, as well as sodas, high-calorie juices, and other drinks that provide a lot of unnecessary calories. They also refrain from eating processed and refined foods.
Individuals who follow a clean eating lifestyle eat five or six small meals a day to keep their blood sugar levels stable and to prevent hunger. Each meal usually includes lean protein, complex carbohydrates and healthy fats.
Clean eating is a valid choice for many people, because it’s not necessarily limiting the amount of food that’s consumed. The main issue for most people is getting used to the taste of foods that are unflavored with artificial ingredients.
Many clean eaters are also somewhat flexible about “cheating,” meaning they don’t beat themselves up over the occasional slip-up, like a glass of red wine or a piece of dark chocolate. This makes the diet easier to sustain.
Health Pros & Cons
The downside of clean eating is that more work needs to go into preparing the foods, because you won’t be able to pick up prepackaged meals. People often get around this by buying frozen fruits and vegetables to speed up the meal prep.
How Easy Is It?
It takes getting used to, but once your taste buds have gotten accustomed to natural foods and you’re familiar with reading labels in the grocery store, it’s not very hard to stick to a meal plan that revolves around whole ingredients.
Who Is It Best For?
Clean eating is good for anyone, but it works particularly well for those who like to cook and don’t want strict calorie limitations.
Costs & Special Products
“Clean” foods cost less than most processed goods, unless you want to purchase organic fruits and vegetables, which are more expensive.
4 Benefits of Eating Clean
The easiest way to improve your health and lose weight is by eating clean. When you commit to eating foods that are toxin-free whole foods, great things happen such as weight loss, fuller hair, clearer skin and better sleep. Additionally, eating more whole foods and less junk foods can also help prevent disease and treat chronic illnesses that you may already be struggling with.Clean eating focuses on avoiding processed, refined foods and adding more fish, nuts, fruits, vegetables and lean meats to your diet. Below are a few benefits of commiting to eating clean or commiting to eating whole, natural foods.
4 Benefits of Clean Eating
1. CLEAN EATING REDUCES INFLAMMATION
While some inflammation in the body is needed to protect your body in response to cuts or pathogens entering your body, chronic inflammation – the result of neverending stress, being overweight, or a diet high in inflammatory sugar, trans fats, and various other toxins – means that your body constantly needs to produce immune cells which can damage the body.
Chronic inflammation has been associated with an increased risk of:
- heart disease
- high blood pressure
A diet high in toxins, trans fats, salt, sugar and high fructose corn syrup promotes excessive inflammation, a diet rich in clean foods can help reduce it and its harmful impact on the body.
2. CLEAN EATING LEADS TO WEIGHT LOSS
According to the CDC, more than one-third of adults in the U.S., or 78.6 million, are obese. Health conditions associated with excess weight include heart disease, type 2 diabetes, stroke, and most cancers.
Most people lose weight when they switch to a clean foods diet. Consuming mostly whole foods means you take in fewer, more nutrient dense calories even if you eat more food, more often. Plus eating a diet of whole foods packed with vitamins, minerals, phytochemicals and antioxidants help crush cravings, speed up a slow metabolism, and allow you to lose weight without feeling hungry or deprived.
Many health conditions associated with obesity are preventable, even reversible, by adhering to a diet of healthy, whole, natural foods. This is a result of getting more nutrients from your food but also because when you eat processed and packaged foods you are ingesting preservatives, artificial sweetners, sugar, chemicals from the packaging and pesticides.
3. CLEAN EATING BOOSTS YOUR IMMUNE SYSTEM & ENERGY LEVEL
Get a powerful boost to your immune system by infusing your body with vitamins, minerals and phytochemicals that naturally occur in whole foods. Combined these nutrients halt cell damage and inflammation while supporting your immune system by creating T cells, macrophages, and lymphocytes – the white blood cells that act as your body’s first line of defense against disease. A strong immune system helps your body fight off disease and infections plus it helps you recover more quickly if you do get sick.
How often do you feel like taking an afternoon nap? Or simply feel sluggish during the day?
Eating clean can help boost your energy levels especially during that afternoon slump. Processed carbohydrates especially sweets give you an artificial boost in energy by spiking your blood sugar level. The problem is that you eventually “crash” which not only levels you feeling tired and sluggish but also stimulates cravings for more processed carbohydrates. Fiber-rich whole foods and lean proteins provide a steadier, more consistent source of energy that boost and balance your energy levels naturally throughout the day.
4. CLEAN EATING MAKES YOU HAPPIER & YOUR SKIN HEALTHIER
When you eat healthier foods you consume more skin-loving healthy fats and antioxidants which results in beautiful, glowing skin. It also helps your skin stay strong and resilient.
Even though processed foods don’t necessarily cause acne or other skin conditions they can make existing conditions worse. Foods with high amounts of sodium and trans fats can increase sebum production which can clog pores and may lead to acne. If you adhere to a clean diet, you minimize your exposure to skin-sabotaging foods and give your skin beautifying perks that go beyond clearing up a few zits. Many whole, natural foods contain powerful phytochemicals which combat skin-damaging free radicals that contribute to tired, dull-looking skin. Other whole foods contain nutrients that are good for your scalp and that can strengthen hair.
Lastly, after a few weeks of sticking to a clean eating diet you may find yourself feeling happier with less dips in energy levels. One study discovered that people who ate seven or more servings of produce a day are happier and have better mental health than those who don’t.
There are many great benefits to sticking to a healthy diet of whole foods. Processed and packaged foods come with dangerous toxins, sugars, preservatives and a myriad of other harmful ingredients that lead to obesity, health conditions, low energy, and a decreased immune system. Improve your health, your weight and your happiness by eating clean.
Watch this patient testimonial to learn about all the prescription medications she was able to stop taking after losing weight with our clean eating diet program.
Calla Slimspa Medical Weight Loss Center in Orlando
About the Author – Suzanne Gil, M.D.
Dr. Suzanne Gil obtained advanced training in bariatrics (weight loss medicine) and opened Calla Slimspa in 2008 when the need for weight related assistance became a huge priority. She is a member of the American Society of Bariatric Physicians (ASBP) and dedicates 100% of her professional time to helping as many people as possible achieve their weight loss goals and improve their health. She completed her residency at Orlando Regional Medical Center and is a Board Certified Pediatrician.
20 Health Benefits of Clean Eating
Shrimp avocado taco salad recipe
1. Lower inflammation:
This one is huge! Inflammation is at the root of most all pain and disease. Of course, some inflammation in the body is natural because it comes with the stresses of everyday living. But natural, whole foods and herbs have healing properties that help to minimize and manage inflammation, preventing pain and disease as well as helping you reach your weight loss goals naturally. Here’s 8 ways to lower inflammation and lose weight.
2. Weight loss:
One of the joys of eating foods that are close as possible to being in the form that nature gave them to us, is that your body tends to thrive and stay slim almost effortlessly! Sometimes there are hormonal issues involved with not being being able to lose weight, but getting in tune with your body and sticking with a healthy lifestyle long enough will eventually let you heal.
3. Glowing skin:
This is a big bonus! When eating clean you are getting more vitamins, minerals, and hydration that starts to show up in your skin! It also makes for better skin and nails. Studies have shown that when people look at pictures of other people who eat a lot of fruits and vegetables versus those who don’t, they usually find the fruit and veggie eaters more attractive! Why? It’s that healthy glow from all those carotenoids!
4. Better mood:
There’s a strong correlation between food and mood, and several books have been written about this now. It seems we have long discounted the link between food and things like depression and anxiety. Keep your blood glucose levels stable, and live long and happy with Clean Eating.
5. Healthier body:
The famous Hippocrates said “let food be thy medicine and medicine be thy food.” While eating nutrient dense foods from nature, your entire system is going to both look and feel so much healthier.
Take Crissy’s story, for example, who lost 106 pounds and reduced her inflammation through Clean Eating. From more balanced energy, to improved metabolism, and more balanced hormones – Clean Eating is often the simplest solution to an imbalance in the body. Look at her incredible before and after photos below 🙂
Crissy Before Losing 106 Pounds with Clean Eating
Crissy After Losing 106 Pounds with Clean Eating
6. More energy:
Clean eating equals clean energy! No more need for energy drinks, sugar or tons of coffee to get you through your days. With a healthy, clean eating lifestyle you will usually have so much energy that you won’t know what to do with it all. Karla saw major improvements in energy by eating clean and shared her journey with us.
7. Faster recovery:
Speaking of energy, you will find on a healthy diet that your workouts are better and that your recovery time is cut down too. This is in part because of the minimized inflammation in your body, but also because of all the great antioxidants you are getting from your food.
8. Stronger Immune System:
Anytime you’re consuming processed foods and sugar, the immune system has to spend energy protecting against what you’re putting in your body, leaving very little energy left to protect against illness. A Clean Eating lifestyle leads to a bolstered immune system that can better fight of viruses and disease. And when you do get sick, your body will have more resources to recover quickly.
9. Better Will-Power:
Because you are detoxing out processed food habits from your body when Clean Eating, you’ll find your cravings for junk become less and less. And you won’t feel deprived at all because of the abundance of absolutely delicious clean eating options and recipes out there! Try this weeknight taco soup recipe to start 🙂
10. Less Cravings:
As just mentioned, your body is naturally cleansing and detoxing when you are eating clean, so a lot of the old stuff in your colon and tissues gets flushed out and is no longer controlling your biology and cravings. In a sense, you’re totally reprogramming your relationship with food in a positive way. Learn to decode your cravings with this Clean Eating cheat sheet.
11. Break Sugar Addiction:
For many of the same reasons listed above, eating clean helps break sugar addiction. Another reason is candida! If you are eating processed foods, your body becomes an environment for excess amounts of this yeast like, parasitic fungus to thrive. Yuck! Candida lives off of sugar so it makes you crave more. Clean eating is free of processed sugars, so bye bye candida and sugar cravings. If you need some inspiration, learn how the woman pictured above named Karen beat her sugar cravings and lost weight with Clean Eating.
12. More Focus:
Another thing that processed foods contribute to is brain fog and focus issues. When you eat clean, you are also feeding your brain and you’re going to feel sharper and smarter.
13. Less chronic pain:
As we talked about at the beginning, inflammation is a huge deal when it comes to any kind of pain or disease. Eating foods that reduce inflammation, and avoiding the ones that cause it, will lead to pain-free living!
14. Better sleep:
Eating clean gets your body in balance and also helps with hormones, which in turns helps with things like sleep quality. And your body is spending less time having to repair and heal damage while you sleep, so you’ll wake feeling so refreshed. Jacklynn had sleep issues before she began the 30 Day Clean Eating Challenge and reversed them through changing her diet. We don’t often realize how much what we put in our body impacts our external reality and health.
15. Relieve chronic symptoms:
We’ve established that food is medicine in most cases. What we put in our body can either make us sick, or help us heal. Especially when it comes to inflammation, weight, hormonal imbalances and chronic pain – looking at our diet is the first wise step to recovery. By Clean Eating, we’re going straight to the root of the issue rather than masking it.
16. Save money on groceries:
This one may sound counter-intuitive, since most of us think healthier foods are more expensive, but eating more simply and mindfully can actually lead to saving money. There are brilliant ways to save money while eating healthier. Here’s a starting point for you on how to simplify grocery shopping and live better!
17. Save time with meal prepping:
Meal prepping is a great way to save both money and time with a clean eating lifestyle. It also cuts down on stress and waste. Try these new oven-baked chicken fajita bowls for your next meal-prep day.
18. Happier, Healthier family:
You might be surprised how bonding Clean Eating can be for families! Billie and her son lost 59 pounds together and now they still go to the gym in the mornings 🙂 Billie works in our private groups for the 30 Day Clean Eating Challenge now too!
19. Stronger Body:
When you’re malnourished, strength is at an all time low. This prevents you from being able to get the most of your day, or even find the energy to exercise. Clean Eating naturally brings hormones into balance, causes excess fat to melt away and muscle builds more easily when you’re fed right. There’s a big difference between simply being skinny, and being strong! It’s a great goal to set for yourself to feel strong and solid in your body 🙂
20. Sustainable & Healthy Lifestyle:
Clean eating is surprisingly sustainable because it is so delicious, satisfying, and makes you feel amazing. Unlike diets that ask you to practice torturous caloric restriction or avoid foods rich in flavour, Clean Eating is about rewiring your taste buds for life. This means, slow and steadily, you learn how to LOVE Clean Foods. As previously mentioned, there are also ways to do it that saves time, money and stress. But just like anything good thing in life, it takes commitment and practice that pays off in vibrant health and happiness!
You are what you eat: If you refer to this somewhat hackneyed saying “clean eating”, it means that you are fresh, light, natural, vital and a connoisseur. Clean eating is not primarily about losing weight but a more conscious diet. Nevertheless, the kilos tumble – simply because typical fasteners disappear. However, if you do it right, you will not miss anything. After all, there are also a lot of previously unknown foods to discover – a feast for the taste buds, which are gradually awakening from their amalgamate coma. We explain the ten basic rules of clean eating and show you what they bring.
1. Eat several small portions instead of three times papilled
When it comes to clean eating, you do not overload the digestive system with three luscious meals, but eat up to six small portions throughout the day: between the three main meals, you may like to have a snack – if you like. This keeps your metabolism busy and avoids hunger. The dinner should be the last meal, so no more treats in front of the TV, which burden the body overnight. The philosophy of many meals contrasts with another current nutritional trend: intermittent fasting . Here one waives the food for many hours, to give the digestion a break. Both approaches sound plausible, and ultimately everyone has to listen to his guts, Eating only when you are really hungry, intuitive eating, is the best idea anyway and has a lot to do with clean eating.
2. Breakfast is the most important meal of the day
Breakfast is the most important meal of the day, clean eating states. If you get a few bites in the morning, you should explain breakfast as a morning routine. Thus, the day can start with energy and directly stimulate the metabolism – ideally with a homemade muesli made from oatmeal, nuts and seeds and berries or fresh fruit.
3. No more sugar, at most honey and Co.
Sugar is an empty energy source, so has no nutritional value and sends our blood sugar levels on roller coaster ride. And that permanently, because now almost every processed food which is contained – even in natural yogurt, pay attention to it. It is well known that we are far too sweet and that diabetes and other diseases of civilization are on the rise. Avoiding industrial sugar means, in the first place, avoiding processed foods and, as far as possible, preparing everything yourself. If necessary you can sweeten with some honey, maple syrup, agave syrup, coconut blossom sugar or stevia, for example when baking. On the other hand, you should completely dispense with artificial sweeteners because they are suspected of influencing the blood sugar level even more than sugar and harming the organism.
4. Moderate handling of salt
Similarly, you should consider your salt intake: The body stores salt automatically in the kidneys, so to speak for bad times. In fact, they are no longer available, because today too much salt is contained in our food – especially in ready meals, Knabberkram, but also in sausage, cheese and bread. To balance the salt concentration in the body, the body stores water. Those who do not drink enough strain their kidneys and blood pressure. If even salt, then better choose natural crystal or sea salt, because there were no artificial substances supplied as a flow aid, which is also said to be harmful.
5. Processed foods and additives are taboo
Back to nature: All artificial additives such as colors, preservatives and flavorings are taboo in clean eating, because the body can not reasonably metabolize the chemistry. The lands then in doubt on the hips. Anyone who has ever dealt with food labels suspects: Stay away from everything that sounds complicated and carries cryptic E numbers. Also, flavor enhancers such as glutamate and yeast extract disturb our brain, so that we get used to the additives. Fortunately, there are now more natural organic products without additives. Otherwise applies:
Everything that consists of just one ingredient, or grows outside, can be eaten without hesitation: such as fruits, vegetables, rice, quinoa, millet and Co.
In addition, “clean eaters” disdain white flour, as it has been processed: vitamins, minerals and fiber are largely lost, and the fast carbohydrates churn up the blood sugar level again, so we quickly get hungry again. Who eats “clean”, buys either organic wholegrain bread or bakes itself, for example with spelled wholemeal flour. Pasta and rice are also allowed – but please also in the wholegrain version.
6. Combine protein with complex carbohydrates if possible
In order for the body to process protein better, nutritionists recommend that it is always consumed in combination with complex carbohydrates, ie whole grains, potatoes, rice or legumes. This combination regulates the metabolism, so cravings do not go hungry. Who wants to lose weight, but can do without carbohydrates in the evening. The best sources of protein can be found in our protein guide .
7. Enjoy abundant seasonal fruits and vegetables
Clean Eating focuses on seasonal fruits and vegetables, preferably in every meal. Did you know that Super food is also harvested here? Parsley, nuts and blueberries about. Take a look at a big weekly market, what is currently growing and growing. Or download the seasonal calendar app (for iOS and Android) from the Federal Office of Nutrition on your mobile phone for free: The practical shopping guide will automatically list all types of vegetables and fruits for the current month, which have a main harvest time and also provide you with an annual overview.
In clean eating, plants are given priority over the diet because they provide lots of vitamins, minerals, antioxidants, and fiber, but they’re low in calories. Nevertheless, it may also be a piece of meat or fish, preferably in organic quality.
8. Fat is not the same fat
Many people who want to lose weight generally think they should avoid fat. In fact, the body needs unsaturated fats for vital metabolic processes and the cells. These healthy fatty acids are found mainly in linseed oilseed rape and walnut oil, but also in coconut oil and avocados, nuts and fish. Hardened trans fats, however, you should avoid: They are in ready meals, chips, spreads but also pastries and are intended to promote cardiovascular diseases. Even saturated fats, such as those found in cream, cheese and sausage, are only to be enjoyed in moderation.
9. Drink a lot – but strictly speaking no alcohol
In order for the body to be able to send the many good nutrients to where they are needed, it needs enough fluid. Best without carbon dioxide, sugar, colors and additives, but for the taste but with a slice of untreated lemon, orange, ginger or cucumber. If it should be juice, then only self-pressed and even with tea, you pay attention to the biological origin. Who would have guessed: Alcoholic beverages are not intended for clean eating, after all, the drinks are mostly of industrial origin, and also slows down the alcohol metabolism processes in the body.
10. Consciously enjoy and listen to the body
In addition to one’s own body, it is also important to be careful with the environment and resources, ie to avoid unnecessary packaging and greenhouse effect. All this is a process and certainly does not work overnight, but exceptions are okay: Who likes is only “clean” on weekdays. Or you can stick to the golden 80-20 rule every day: Fast food, sweet sins, or toasting with colleagues is allowed when the diet is mostly right. The main thing is to consciously decide for each of his meals and enjoy them – that also means not to eat on the go and fast. Most people who get started with it eventually go clean-up of clean eating and the body, taste and eating habits adapt.
Conclusion: Clean Eating suits everyone
Clean eating is all about knowing exactly what is in the food: You can buy it to the best of my knowledge and conscience and prepare meals as often as you like – as a meal prep for the office. The body should be supplied with the best possible nutrients and be spared from chemical additives. This not only benefits the health, but also often improves the skin and body weight. Many people report that they have more energy and less headaches or digestive problems. At the same time, the environment is spared, if you refrain from processed or widely transported food.
You may be thinking of the Stone Age nutritional trend Paleo when reading the basic principles of clean eating: in fact, both dietary philosophies share the principle of feeding on natural, regional foods without additives – and preferably without greenhouse effects. However, clean eating is permissible for pulses, cereals, soy and milk products, but not for Paleo. Accordingly, clean eating is really suitable for everyone, including vegetarians and vegans – and after a bit of getting used to, definitely promises a good body experience.
Clean Eating – What Is It, How To Eat Clean, Benefits, And Side Effects Charushila Biswas Hyderabd040-395603080 July 18, 2019
#cleaneating is the newest buzz in the diet and nutrition industry (and on Instagram). The working principle of clean eating is that eating natural, whole foods and avoiding processed ones can help improve your overall health. But, many health experts are skeptical about the big claims of clean eating because this might be just another fad. Read on to know all about clean eating and if it is worth trying. Let’s begin!
Highlights Of The Article
- What Is Clean Eating?
- Clean Eating Benefits
- 10 Clean Eating Strategies That Work
- Can You Lose Weight By Eating Clean?
- Foods To Eat
- Foods To Avoid
- Clean Eating Recipes
- Is Clean Eating Backed By Science?
Clean eating is a simple diet strategy of eating nutritious and whole foods and avoiding processed foods. Clean eating is not just a diet. It is also a way of living.
You will consume foods in their natural state, devoid of chemicals, and loaded with nutrients – like fruits, veggies, whole grains, protein, and healthy fats. And you will cut out processed or refined grains, foods with preservatives and additives, salty and sugary foods, and unhealthy fats and proteins.
Practice this eating habit regularly and cleanse your system. It will have a positive effect on your body and mind. Let’s take a look at the benefits of clean eating.
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Clean Eating Benefits
Here’s why you should practice eating clean:
- No more frantically counting calories.
- Contains high dietary fiber (good carbs), lean protein, healthy fats, vitamins, and minerals
- Strengthen your immunity.
- Improve your gut function.
- Alleviate constipation.
- Improve the health of your skin, hair, and nails.
- Potential weight loss.
- Helps improve sleep and energy levels
- Increases productivity
As you can see, there are many reasons to eat clean. Not sure where and how to start? Well, I have listed 10 clean eating strategies to help you out. Take a look.
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10 Clean Eating Strategies That Work
1. Consume Fruits And Veggies
The WHO and Food and Agriculture Organization of the United Nations recommend consuming five servings of fruits and vegetables per day. Consuming fruits and veggies has also been associated with reduced weight and fewer health problems (1).
If you want to eat clean, a good first step is to start consuming at least 5 servings of assorted veggies and 3 servings fruits per day.
2. Consume Unprocessed Whole Grains
According to the American Association of Cereal Chemists International and the FDA, whole grains are “intact, ground, cracked or flaked fruit of the grain whose principal components, the starchy endosperm, germ, and bran, are present in the same relative proportions as they exist in the intact grain. During the refining of whole grains into white flour, the outer bran and inner germ layers are removed and the remaining endosperm is processed into flour. Thus, compared with refined grains, whole grains are inherently richer in dietary fiber, containing ∼80% more dietary fiber than refined grains.”
Hence, it is best to consume nutritious, unprocessed whole grains as they help to lower the risk of diabetes, heart disease, and cancer while promoting weight loss (2).
It is recommended to consume at least 3 servings (1 serving = 15 g) of whole grains per day. These include oats, wheat, barley, red rice, quinoa, brown rice, black rice, and corn.
3. Consume Lean Protein
Choose lean proteins like wild-caught fish, chicken, beans, lentils, nuts, and seeds, and if you eat red meat, choose leaner cuts and gamey meats. Ideally, red meats should be limited in the diet as well.
Amino acids are the building blocks of protein, which are responsible for enzyme activity that powers reactions in the body. It’s best to consume some protein with every meal, spread throughout the day and at each meal
4. Avoid Processed Foods
Some processed foods like sausage, salami, pre-packaged frozen meals, instant noodles, and ready-to-eat foods on food shelves with preservatives, additives, and “natural flavorings” are a strict no-no.
Many processed foods are lower in vitamins and minerals, which are loaded with unwanted ingredients. The goal of clean eating is to stay as close to nature as possible, so it’s best to give up all the packaged junks in “healthy food” disguise as well.
5. Include Healthy Fats
Healthy fats like nuts, avocado, flax, fatty fish like salmon, and seeds are great sources of healthy fats. This includes nut butters without sugar or salt, extra virgin olive oil, and rice bran oil for cooking.
Healthy fats are mostly unsaturated fats that help reduce inflammation in the body, which promotes heart health and lowers “bad” cholesterol.
6. Limit Added Sugar Consumption
Limiting added sugar in various processed and packaged foods will reduce risk of developing chronic diseases like diabetes, non-alcoholic fatty liver, obesity, and cardiovascular disease.
While you are supposed to consume no more than 6 teaspoons of sugar per day, bad food habits can make you consume as many as 25 teaspoons of sugar per day! Avoid foods (including salad dressings and sauces) that contain ingredients like dextrose, fructose, corn syrup, high fructose, concentrated fruit juice, molasses, invert sugar, etc. (5).
7. Take Care Of The Environment
By consuming more plant-based foods, limiting meat intake, and avoiding processed foods, you will help reduce the carbon print. Choosing foods without the use of herbicides, pesticides, or hormones can decrease the level of air, water, and soil pollution.
8. Read The Label
Read the label in its entirety. Look beyond the calories and read the ingredients. You will find that many packaged and processed foods contain preservatives, colors, and additives that are potentially harmful to your health in the long run.
9. Shop Along The Perimeter
The perimeter of any supermarket is where you get all the veggies, fruits, whole grains, and healthy fats. If you want to eat clean but get easily drawn to packaged food, it is best to avoid taking a round of those shelves until you establish clean eating as your new lifestyle.
10. More Than 10 Ingredients, Put It Back!
Packaged foods with more than 10 ingredients – particularly those you cannot pronounce – should be avoided. These preservatives are added to enhance the foods shelf life and taste.
So, while reading the label, if you find more than 10 ingredients, it best to put it back and opt for a substitute that has a lesser number of ingredients. Eat whole and pure foods – that’s the mantra.
Well, this may not look like a whole lot of burden, but practicing clean eating and making it a habit can be tough. But hey! Don’t let that bother you. Yes, you might slip a little in the beginning, but if you keep at it, you will soon establish a new eating habit that will make you feel amazing.
There’s a lot of buzz that clean eating can help you lose weight without counting calories. Is that true? Let’s find out!
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Can You Lose Weight By Eating Clean?
Yes, Because you will consume
- a lot of dietary fiber from fruits, veggies, whole grains, and nuts
- lean proteins that will help maintain lean body mass
- healthy fats that will help control cholesterol and lower inflammation
You will also avoid a lot of foods that typically have more hidden calories, sugar, and salt, all of which will aid weight loss.
Great news, right? So, let’s take a quick look at the foods to eat and avoid.
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Foods To Eat – Clean Eating Grocery List
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Foods To Avoid
- Pre-packaged foods and beverages
- Foods with “natural flavors” or “natural flavoring”
- Diet soda
- Fried foods like French fries and chicken
- Some canned veggies
- Most types of deli meats and sausages
It’s clear that all you’ve got to do is steer clear of all processed foods. And if you think that doing that is going to make your meals boring, you are wrong. Here are a few recipes that will make your mouth water instantly.
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Clean Eating Recipes
1. Berry Protein Breakfast Smoothie
- ½ cup goji berries, plus garnish
- ¼ cup blueberries
- 1 banana
- ½ cup almond milk
How To Prepare
- Toss all the ingredients into a blender and blitz it.
- Pour the smoothie into a glass and garnish with a few goji berries.
- Enjoy a smooth, silky, and delicious breakfast smoothie!
2. Apple Walnut Tofu Salad
- 1 cup home-grown or organic baby spinach
- ½ red apple, thinly sliced
- ¼ cup walnuts
- ¼ cup tofu, crushed
- A handful of dried cranberries
- 4 tablespoons olive oil
- 4 tablespoons orange juice
- 2 tablespoons balsamic vinegar
- ½ teaspoon black pepper
- Salt to taste
- Toss the veggies and apple slices into a bowl. Add a pinch of salt on top.
- In another bowl, mix olive oil, orange juice, balsamic vinegar, and black pepper and whisk well.
- Drizzle the dressing on top and give the salad a final toss.
- Top it with crush tofu and dried cranberries, and your salad is ready!
3. One Pot Lean Beef Stew
- ½ cup lean cuts of beef, cubed
- 3-4 cloves of garlic, peeled and crushed
- ½ cup cubed carrot
- ½ cup chopped beetroot
- ¼ onion, chopped
- ½ inch ginger, grated
- 2 tablespoons olive oil
- Salt to taste
- ½ teaspoon black pepper
- A handful of cilantro
- 1 cup water
- Slices of whole grain bread
- Add olive oil to a soup pot and then add the beef.
- Stir and cook for 3-4 minutes.
- Add the chopped onion, garlic, and ginger.
- Cover the lid and cook for 5 minutes.
- Add the carrot and beetroot, salt, and pepper.
- Cover the lid and cook for 5 minutes more.
- Add the water, cover the lid, and simmer for 20 minutes.
- Check if the beef is cooked. If not, cover and cook for 10 minutes more.
- Transfer the soup to a bowl.
- Garnish with cilantro, and your dinner’s ready!
Delicious, right? But there’s one thing you must know about clean eating. What is it? Find out next.
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Is Clean Eating Backed By Science?
No, the benefits of clean eating are not backed by science.
Yes, consuming veggies, fruits, and other whole foods can help you lose weight and lower the risk of various chronic diseases. However, many scientists believe that the concept of clean eating should be related to “healthy eating” and not “eating pure foods” or “avoiding dirty foods.”
Many others believe that the concept of clean eating may give rise to eating disorders. So, what precautions should you take? Find out next.
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- Treat clean eating as “healthy eating” and include all food groups in your diet to get balanced nutrition.
- Do not get obsessed with eating only organic, raw, gluten-free, dairy-free foods. If you are gluten tolerant, go ahead and have a slice of bread. The more you treat food as your enemy, the worse it becomes.
- Do not let clean eating make you anxious or depressed if you couldn’t stick to it. We are humans after all, and sometimes, we need a little piece of snack or pastry to feel good.
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Clean eating is a healthy eating and lifestyle concept that we encourage you to take up. It comes with the responsibility of eating mindfully. Choose good, local foods when possible and avoid trans fats. You will be all good.
Nothing is set on stone, as they say. And today’s clean eating concept might get wiped away by a new nutrition revolution tomorrow. So, test and see if clean eating is something that you really enjoy and if it works for you. Consult your doctor and dietitian, and if you get a green signal, go ahead and try it out. Cheers!
If you have any questions, please feel free to ask in the comments box below.
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Charushila Biswas is a Senior Content Writer and an ISSA Certified Fitness Nutritionist. She is an alumni of VIT University, Vellore and has worked on transgenic wheat as a part of her Masters dissertation from NRCPB (IARI), New Delhi. After completing her Masters, she developed a passion for nutrition and fitness, which are closely related to human psychology. And that prompted her to author a review article in 2015. She has written over 200 articles on Fitness and Nutrition. In her leisure time, Charushila loves to cook and enjoys mobile photography.
The expression “you are what you eat” may be more accurate than you think. There are many factors that contribute to the clear, glowing, blemish-free skin everyone strives for. Some foods—depending on their vitamin, mineral, and antioxidant content—can actually help promote healthy skin.
The Effects of Inflammation
According to Dr. Frank Lipman, founder of the Eleven Eleven Wellness Center, “Your skin is your largest organ and a window into what’s going on inside your body. Poor food choices that cause inflammation can lead to numerous skin issues. Processed foods break down quickly and turn to sugar, causing a spike in insulin. Scientists have found that more insulin means more acne! Processed foods are also made with processed, man-made oils, such as canola oil, soybean oil, and other ‘vegetable oils,’ which are proinflammatory. And more inflammation means more acne.”
The Benefits of Eating Clean
In traditional Chinese medicine the skin is related to the intestines, or the gut, and it is only now in Western medicine that we are beginning to associate the link between the skin and the gut.
“I tell my patients that what they put in their mouths is as important as the products they apply on their skin,” says Dr. Jessica Wu, dermatologist and creator of Dr. Jessica Wu Skincare. “Foods get digested and broken down into vitamins, minerals and amino acids that your body can use to build healthy skin. If you crash diet or eat highly processed foods, your skin won’t be as strong and supple as it could be.”
At Provenance Meals, we know that beauty comes from the inside out. That’s why we prepare nutrient-dense meals that include a rainbow of vegetables, healthy fats and clean, sustainably-sourced protein. And we eliminate inflammatory foods that are associated with troubled skin — specifically dairy, processed carbohydrates, refined sugars and industrial oils.
Our meals are prepared in Brooklyn, NY with only whole foods and ingredients in their natural, unprocessed state sourced from organic purveyors and local farmers.
Our Food Rules for Beautiful, Glowing Skin
- Avoid blood sugar spikes. We use only natural sweeteners, such as raw honey, blackstrap molasses, coconut sugar and real maple syrup from New York state in our meals and detox programs, and avoid all refined sugars.
- Healthy fats such as coconut, nuts, seeds and avocado are essential to your health. We use extra virgin olive oil and organic virgin coconut oil, making sure to steer clear of industrial seed oils.
- Be good to your gut. We ferment and culture foods to provide important probiotics to the gut. Our meals are full of fiber which provide important prebiotics as well.
- Eliminate processed carbohydrates. Bread, pasta, crackers cereals and other refined flour foods cause insulin spikes, which in turn can lead to acne. We keep our meals 100% gluten-free and focused on whole, not processed, foods.
- Stay hydrated. The skin is about 70% water, so we keep our daily water intake high and avoid diuretics like coffee and caffeinated sodas.
- Detoxify. An occasional detox program can help with the elimination of toxins in the body and kickstart that healthy glow!
Essential Nutrients for Healthy Skin
Vitamin A is an active ingredient found in many skin treatment lotions and pills like Accutane. It’s used in synthetic form to help clear up severe acne and ease symptoms of psoriasis, reports the University of Maryland Medical Center . Too much vitamin A can cause toxic side effects, so talk to your doctor before taking supplements. Good sources include spinach, carrots, pumpkin, broccoli and eggs.
Zinc is a mineral that may prevent acne by making it difficult for the bacteria that causes acne to grow, reports WebMD . Some reports show that people who have acne have lower than normal levels of zinc. You can find zinc in turkey, nuts and seeds.
Whole grains are great for your overall health, and may be good for your face, too. A study in the American Journal of Nutrition suggests you might have fewer breakouts if you eat more whole grains. Whole gluten-free grains include brown rice, quinoa, amaranth, millet and buckwheat.
Selenium is an essential mineral found in the body that fights damage from free radicals, including to the skin. One study found that selenium, paired with vitamin E, may improve acne. Sources of selenium include Brazil nuts and halibut.
Omega-3 fatty acids help ease inflammation, which can sometimes lead to skin problems. You can find omega-3s in seafood, particularly fatty fish like salmon and sardines, as well as walnuts, flaxseed oil and almonds.
Antioxidants can help protect the skin against some of the damage you get from the sun and from aging. But smaller studies have shown that they may also ease breakouts. Find them in green tea and foods that have vitamin C (oranges, lemons, tomatoes) and vitamin E (sweet potatoes, avocadoes, spinach).
Probiotics are the good bacteria that help with digestive health. New research shows that they may also help with the skin. The American Academy of Dermatology notes that people prone to acne may find improvement with daily probiotic use.