>Eat Clean Lose Weight and Feel Great
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Eat Clean Lose Weight and Feel Great

You must have probably heard of clean eating, but you may not be knowing that what it is exactly and how to go with it up your diet. It’s all about eating more of the healthiest & the best in each of the food groups, This means embracing whole foods like veggies, fruits and whole grains, healthy fats and proteins.

It also means stepping back on refined grains and stuff, additives and  preservatives, unhealthy fats and large amounts of added sugar and salt. Even if you only take a few  simple steps towards eating clean like cutting back on processed foods, eating more fruits and veggies and if it works for you, buy a few more organic. It can be an enhanced  impact on your health.

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1. Load Up On Fruits and Vegetables

When it comes to fruits and veggies, most of us are not getting them enough. Eating more fruit and vegetables can help significantly reduce your risk for a number of chronic diseases, including high blood pressure, type 2 diabetes, heart disease, obesity and cancer. The fiber in whole produce also helps keep your microbiome (the collection of good bacteria that live in your gut) happy, which can reduce your risk for autoimmune diseases, fight off pathogens and infections and even improve your mood.

 

2. Go with Whole Grain

The most cleanest whole grains are the ones that have been touched the least by processing. Think of whole grains that look most like their just-harvested state like quinoa, wild rice, oats. While some people abstain from eating any processed grains, we think that whole-wheat pasta and whole-grain bread made with simple ingredients are part of eating clean. Sometimes you just need a hearty slice of avocado toast or a bowl of pasta. Don’t get duped by “whole-grain” claims on labels though, to eat clean packaged whole grains you’re going need to take a closer look at the ingredients. Whole grains should always be the first ingredient, the ingredient list should be short and recognizable, and it should have minimal (if any) added sugar. When you swap out refined carbs (like white pasta, sugar, and white bread) for whole grains you’ll get more fiber, antioxidants and inflammation-fighting phytonutrients. Plus, people who eat more whole grains have an easier time losing weight and keeping it off long term.

 

3. Eat Less Meat

More and more research suggests cutting back on meat is healthier for you and the planet. Veganism isn’t a requirement for clean eating though just eating less meat can help reduce your blood pressure, reduce your risk of heart disease and help keep your weight in check. Plus, eating more plants helps bump up the fiber, healthy fats and vitamins and minerals in your diet. And if you’re worried about getting enough protein by cutting down on meat—that shouldn’t be an issue. Most Americans get much more than the recommended 0.8 grams of protein per kilogram of body weight (approximately 56 grams daily for men and 46 grams daily for women) and it’s easy to get that much protein eating a vegetarian or even vegan diet. Eggs, dairy (for a clean option, choose dairy with no added sugar and simple

 

4. Limit Added Sugar

Most people eat too many added sugars. To clean up your diet, cut down on added sugars by limiting sweets like soda, candy and baked goods. But it’s more than just desserts, keep an eye on sugars added to healthier foods like yogurt (choose plain), tomato sauce and cereal. Look for foods without sugar as an ingredient, or make sure it’s listed towards the bottom, which means less of it is used in the food.

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