Wednesday, April 3, 2013

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 CarolWhitaker.com to learn more about her services and to receive free tips and tools to live a ridiculously happy, healthy, and fulfilling life. 

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