Skip to main content

How to Eat a Clean Diet

How to Eat a Clean Diet

Most everyone has heard the terminologies 'eating clean' or 'a clean diet'. To the fitness enthusiast it's a way of life and not a ‘diet’, yet too many people think of eating clean as a negative way of eating. Often you'll hear people trying to eat healthier say, “I can’t have this or this or this…” which is deprivation in the mind as they think of it as restrictions rather than as a powerful diet which can improve their health and wellness dramatically.  

I began eating a clean diet over two years ago and have loved the benefits for doing so. When I was young I was very sick, all throughout my teenage years and into my early 20s. It wasn't until I changed my diet from the typical adolescent diet filled with chips, soda, fast foods and sugar that my body began to heal and gain more energy and vitality.  At first it was a bit confusing and difficult to do, but as soon as I began feeling better by simply changing small aspects of what I ate for the better, I became a clean diet enthusiast. 

If you're new to that concept of a clean diet, think of eating clean as a way of life rather than as a dreaded diet. The subconscious mind doesn't like lack or deprivation in any way, shape or form; resulting in falling off the ‘clean eating wagon’ before you give yourself a real chance to really give it a go.  

As you begin eating a clean diet, think of it as  "I get to" rather than a " I have to", the more positive you are about eating clean the more likely you will come to appreciate it as I do and the more rewarding it will be.

Eating Clean is Highly Rewarding

I for one love to eat clean. It's rewarding to feel well-nourished and energized after eating a clean meal. I don't feel bloated or lethargic after I eating clean, and it keeps my muscles from going into a catabolic state. 

I also enjoy my workouts more because I have more energy to train hard in my home gym. If you're not used to eating clean give yourself 3 weeks to adjust, your body will go through a detox, it may seem difficult at first but will soon become something you actually crave. 

Eating clean will not only help you have more energy, but you'll soon lose your desire for sugars, sodium and processed foods. My clients who were sugaroholics naturally lost their cravings for sugar once they began eating a clean diet. Additionally, you may lose weight, have a better attitude, clearer skin, less wrinkles, and you may sleep better too. 
When your body receives the nutrients that are found in whole foods that it requires to work properly, you'll feel better and will have more clarity of mind.

Foods to Avoid

Eating clean means avoiding foods that cause weight gain, inflammation, bloating, fatigue and a catabolic state (muscle break down), to name a few. All of which are found in processed foods. You'll want to avoid processed meals and treats that come in a box, bag or a can. 
These 'clean eating destroyers' will make you fall short of eating a clean diet, a few of which are: white flour, sugars (including artificial sweeteners). saturated and trans fats, fast foods, refined foods, juices, sodas (including diet) and high sodium foods. Clean eating is basically a diet of natural whole foods, which are highly nutritious, high in fiber and low in calories and fat.

What to Eat

Eating a clean diet consists of eating wholesome food every few hours, which consists of: lean protein, complex carbohydrates, veggies or fruit and clean fats. Basically, a good reminder is to think, "If God didn't make it don't eat it".  Fill your plate with delicious, clean food that will aid in shedding fat and preserve lean muscle mass. 

When eating clean a good rule of thumb is to fill your plate in thirds: divide it down the middle, half of the pate is for veggies and salad, the other half divide in two and use equal portion for protein and complex carbs. Eating clean also is big on portion control. When in doubt for a portion size use the size of the palm of your hand for protein and complex carbs, and enjoy eating all the veggies your tummy desires.  

Here are some clean eating foods to choose from.

Proteins: lean red meat, skinless chicken breast, skinless turkey breasts, fish, eggs, and whey protein powder. 

Complex carbohydrates: whole grains, brown rice, yams/sweet potatoes, whole oats and low glycemic fruits. 

Veggies: beans, celery, broccoli, cauliflower, peppers, cucumbers, carrots, brussel sprouts, lettuce varieties, spinach, kale, green beans. Buy organic when possible and eat them raw, canned veggies aren't nearly as nutritious as when eaten raw. 

Clean Fats: olive oil, flax seed oil, coconut oil, omega supplements, avocados, nuts and seeds

Eat Clean Fats to Lose Fat

Not all fats are bad for you; in fact, essential fatty acids help you lose weight and are necessary for your body to function properly. Omegas or fatty acids are also essential for optimal health and an essential aspect of eating a clean diet. 

Omegas 3 and 6 are not synthesized in the body and therefore, need to be ingested through foods and/or supplements. And omega 9 will only be synthesized in the body if there is enough omega 3 & 6. You need twice as much omega 6 as you do omega 3, when buying omega supplements look for a 2:1 ratio. 

Omegas aid the body in functioning properly from clear skin to muscle building and weight loss. Eating a diet rich in omegas will improve your health and wellness in addition to having a leaner physique. You can get omegas from fish oil, omega 3-6-9 blends, flaxseed oil, chia seeds, walnuts and avocados. 

Commit to Eating Clean

If you’re sick and tired of being out overweight and sick and tired all the time, then commit to eating clean. Do yourself a HUGE favor and throw away all the unclean ‘garbage’ foods that are in your fridge, cupboards and pantry and replace them with clean whole foods which your body actually craves. 

By eating a clean diet you'll lose weight easier, gain muscle, have more energy, look younger and you'll feel fantastic! 

About the Author

Carol Whitaker, renowned Author, Motivational Speaker and Happiness Expert, is one of the highest respected and sought-after experts on happiness, confidence, motivation, and personal empowerment. Her groundbreaking book Ridiculously Happy! The Secret to Manifesting the Life & Body of Your Dreams has enriched peoples’ lives across the globe. For nearly two decades Carol has been an in demand holistic Lifestyle Fitness Coach and Life Coach, and is well-known for the amazing transformations she creates in her clients’ lives. Carol is a celebrated speaker and media expert; she is renowned for delivering high energy presentations and interviews, which inspire people to harness their innate power within to live extraordinary lives. Her stimulating, heartfelt messages come from firsthand experience of how she overcame chronic ill health to thrive abundantly by implementing her proven strategies and fundamental principles. Carol is an ongoing featured expert on national media and online. Carol is happily married mother of three. Connect with Carol on Facebook and by following her on Twitter. Visit to learn more about her services and to receive free tips and tools to live a ridiculously happy, healthy, and fulfilling life. 


Popular posts from this blog


"Dream lofty dreams, and as you dream, so shall become. Your vision is the promise of what you shall one day be; your ideal is the prophecy of what you shall at last unveil."~James Allen
It’s empowering to know that we can literally alter our life experiences & physique by tapping into the power of your mind.  By having thoughts and feelings that are positive, the mind will be able to create the world of your dreams in great detail.
Your thoughts are like a magnet, a simple thought will have a weak magnetic power just like a small magnet does. A powerful emotion such as joy or fear will have a much greater magnetic pull, thus it will magnetize more of what you are feeling into your life.
Our thoughts are magnetic on every level, that is why “like always attracts like”, it’s a universal law—the Law of Attraction. Being mindful of your thoughts through the power of prayer, visualization, mediation, goal setting and affirmations you will …

Best All Natural Weight Loss Supplements

Best All Natural Weight Loss Supplements Liv Sxinney awesome weight loss supplement With swimsuit season here now is the time to get back in shape and shed the extra weight that’s been hanging around since winter. The quickest way to lose weight is to eat a clean and to exercise each weekday for at least 30 to 45 minutes. In addition to living a LivFit Lifestyle, taking supplements will also aid in achieving your weight loss, fitness goals sooner.By adding the natural slimming supplements listed below to your daily nutritional regimen, you will feel empowered as you feel your body getting slimmer and leaner. When you honor your body it will honor your desires in return—the following supplements will help you do just that.


Attaining a great body that’s lean, strong and healthy is no easy task but is definitely achievable.  Living a fit lifestyle is the key to achieving your dream of having a lean physique. 
When you are in control of your body you are in control of your life.  Living a fit lifestyle will not only improve your physique but your mind and spirit as well, enabling you to strive for bigger goals to create the life & body of your dreams.
Having a fit body is a combination of genetics, good nutrition and regular strength training and cardio.  There is no question about it, if you want a fabulous body then you have to live a fit lifestyle it faithfully!