Clean eating is consuming food in its most natural state or
as close to it as possible. This is a
lifestyle approach to food and its preparation, leading to an improved life. There are several clean eating books available;
I love Tosca Reno books, the author of Eat Clean Diet. Tosca books will give you a clear picture of
what is part of a clean eating lifestyle. Below is the outline from Tosca Reno
book is the Cooler #2, which is for steady weight loss and maintenance once you
goal weigh is reached. So
this is something that you use for
life…This blog will give you a good idea of what to eat and when!!
Basis concept of
Clean Eating:
·
Eat more- eat six small meals each day.
·
Eat breakfast every day, within an hour of
rising.
·
Eat a combination of lean protein and complex
carbs at each meal
·
Eat sufficient (two to three servings) healthy
fats every day.
·
Carry a cooler packed with clean foods each day.
·
Depend on fresh fruits and vegetables for fiber,
vitamins, nutrients and enzymes.
·
Adhere to proper portion sizes. – The containers
from the 21 Day FIX Program are perfect
What to Avoid:
·
Avoid all over-processed foods, particularly
white flour and sugar.
·
Avoid all chemically charge foods.
·
Avoid foods containing preservatives.
·
Avoid artificial sugars.
·
Avoid artificial foods such as processed cheese
slices.
·
Avoid saturated and trans fats.
·
Avoid sugar loaded beverages, including colas
and juices.
·
Avoid or do your best to limit alcohol intake.
·
Avoid all calorie dense foods containing little
or no nutritional value. I call these anti-foods.
·
Avoid super sizing your meals. – No McDonald’s
super-size meals…
·
Unhealthy sugars and fats are not recommended.
·
The occasional treat of a glass of wine, piece
of chocolate, etc is permitted in limited amounts.
o
Glass a wine is part of the 21 Day Fix Program;
it will count for one yellow container.
Complex Carbohydrates from Fruit and
Vegetables:
6 portions each day. A portion is:
·
1 cupped handful or a piece of fruit such as
berries, grapefruit, melon, apples and mangoes.
·
2 cupped handfuls of vegetables including broth
based/vegetable puree soups.
Complex Carbohydrates
from whole grains and starchy carbohydrates:
2-4 portions each day. A portion is:
·
1 scant handful of high-protein, sugar-free cold
cereals, such as clean muesli or granola.
·
1 handful of cooked cereal
·
1 piece of whole grain bread or wrap
·
1 handful sized serving of sweet potato, yam,
banana, corn, carrots or squash
Lean Protein
6 portions each day. A portion is:
·
1 cup or handful of dairy products such as low
fat soy, almond, hemp, rice, or skim milk, cottage cheese, kefir, yogurt cheese
or plain fat free sugar free yogurt.
·
1 scant handful of raw, unsalted nuts (also a
healthy fat)
·
2 tablespoons of all natural nut butters such as
almond or peanut butter (also a healthy fat).
·
1 palm sized portion of lean meats
·
good quality, sugar- and chemical- free protein
powder (hemp, soy or whey).
Beverages:
2-3 liters per day of fresh water with no sodium
·
Clear herbal tea (unsweetened)
·
Black coffee in moderation
·
Green/Black tea
·
Sweeteners: Use in moderation. Avoid Artificial
Sweeteners.
·
Agave Nectar
·
Maple Sugar Flakes
If this is to still too much information, please head to my
site and sign up. I am still on my weight lost journey and I would love for you
to join me on this journey. I have lost
16
lbs to date with clean eating and regular exercise. No starvation is part of this diet. Enjoy clean eating!!
Have a great day!!
