You have probably met the term “clean” diet, which is associated with fitness, and is getting more and more popular.
Despite its use, people often identify it with a diet, which is quite wrong. That’s why today we will clear up all confusions for those who want to devote themselves to pure nutrition.
What is a “clean” diet?
This concept is essentially very simple – instead of focusing on how much you eat, you need to focus on what you eat.
A clean diet is not dieting, does not include calorie counting and does not include starvation. It is not something you do for several weeks to get rid of a certain amount of excess pounds, after which you return to old habits.
A clean diet is a lifestyle that includes a new attitude towards food that will bring long-term results, especially if it comes in combination with regular exercise.
This dietary attention will help you stay healthy and fit, meet all the metabolic needs, get rid of toxins and feel better.
A clean diet is to eat healthy most of the time, including fresh fruit, vegetables, protein, healthy fats and grains from whole grain, avoiding processed and refined foods.
This doesn’t mean that you can’t have a piece of your favorite cake or have an “unhealthy” meal.
As long as these outings are controlled and rare, you will have no problem. To eat clean, you should not be deprived of food, but only need to choose healthier alternatives.
After a while you will notice that the “crises” for food that is not healthy will slowly disappear.
How to eat clean?
Great news for anyone who wants flexibility – you do not have to stick to a strictly set schedule of meals for this type of diet. You can create a personal dietary plan that suits your desires and needs, which is also practical for those who have intolerance to gluten or lactose. To eat clean your meals should be based on:
Fruits and vegetables
Fruits and vegetables are excellent sources of vitamins, micronutrients and fiber, making them extremely useful foods for maintaining the health and melting of excess fat.
You can eat vegetables in unlimited quantities, while you need to be careful with fruit because it contains sugars that can be harmful to you if you eat too much.
When you eat clean, it is important to look at the quality of the meat you consume. Try to eat pure meat from herbivores. If you are not big meat lover, try to enter protein through leguminous fruits.
Healthy fats can help you get rid of those “bad”, excess fats. Healthy sources of monounsaturated fats, such as nuts and salmon, help to improve health and reduce excess pounds.
It is very important to keep your body hydrated with clean water. Apart from improving your health, with increased water intake you will reduce the feeling of hunger. Drink water frequently during the day, don’t wait to feel thirsty.
High quality supplements
If you want to increase the intake of proteins, vitamins and minerals, you need to include supplements in your diet. They will help you bring in pure nutrients without extra fats and sugars that you would otherwise have consumed with regular nutrition.
Foods to avoid
If you want to dedicate yourself to a clean diet, except being careful about what you eat, you should also look at the food that you should avoid:
Processed foods are usually full of calories, saturated fats, sugars, as well as toxins, preservatives and chemicals. By consuming such foods, you slow down your fitness progress and risk your health.
The easiest way to avoid processed foods is to prepare your meals in advance and not to be tempted to turn to quick and less healthy alternatives.
Much of the food we consume daily is subjected to processing and refining, which destroys their nutritional value and quality.
Therefore, if you want to reduce body fat and to eat purely, you need to be careful where food comes from. Avoid refined flour, sugar, artificial sweeteners and any food that has undergone a refining process. Instead, include more whole grain, integral rice, integral flour etc.
Wanting to bring more vitamins during the day, we often fall into the trap to reach fruit juices that are actually full of sugars, sweeteners and additives.
Avoid these temptations if you want to keep yourself clean and fit, and replace them with fresh drinks that you will prepare yourself.
Not only is alcohol not healthy to consume in large quantities, but sometimes we forget that alcohol is actually a toxin. In addition, alcoholic beverages contain many sugars and calories.
But if alcohol is a major part of your social life, try to consume it in moderation.
What should you remember about a clean diet?
Bearing in mind that the clean diet is a way of life, and not a diet with a limited deadline, you should try to stick to these rules 90% of the time. Leave space for flexibility in your diet plan to have the will to stick to it for a long time.
Don’t think about everything that you need to cut out from the diet to keep it clean, but how you can find alternatives that will not hurt your health.
Always read the labels on food you are buying, because very often the products that are low-calorie, actually contain a large amount of sugars.
Consume lots of fresh foods and nutrient-rich foods.