Does Clean Eating Aid Weight Loss?
Clean eating is a very common term now a days. It is a good way to refresh your eating habits. Basically, it is about eating more of the best and healthiest options in various food groups, and leaving unhealthy foods. That means inculcating a habit to eat more of vegetables, fruits and whole grains, plus healthy proteins and fats. It also means cutting back on refined grains, added sugars, salt and unhealthy fats. It is a concept that stresses healthy, whole, unprocessed foods.
Does Clean Eating Aid Weight Loss?
Although the term ‘Clean Eating’ is relatively new, the principles of this plan are based on old ethical and paleo or cave man way of eating. “Clean Eating” dates back to the natural health food movement of the 1960s, which shunned processed foods for the sake of moral and societal values. This way of eating increases your energy levels and optimizes your health, thus making it something more than just a diet. It’s a lifestyle, which is adaptable to all kind of routines.
Key points of Clean Eating
Processed foods are full of excess sodium, sugar and fat so the first step to clean up your diet is to read the labels on packaged foods. Simple rule is that if the list of ingredients is long or complicated then stay away from it.
2. Increase your veggies
Vegetables are full of nutrition, fiber and low in calories, so you can eat lots of them without damaging your waistline. Fresh vegetables are as clean as they come since they are unprocessed, but we need to wash them well in salt water before eating them. The recommended daily amount for most adults is 2½ to 3 cups. To make sure you get your fill, clean eating includes all cooked as well as uncooked vegetables.
3. Cut Down on unhealthy fat
You don’t have to cut out all the fats when you’re eating clean. It’s as simple as using healthy fats like olive oil, and the kind found in nuts and fatty fish. These fats are good for your heart and can help raise your good HDL cholesterol, while saturated fats are associated with increased risk of heart disease and should be limited. Clean eating suggests cutting down on saturated fats., Now that is a bone of content between the followers of this way of eating and those who have proved that saturated fats like butter and coconut oil are not bad for us. Clean way of eating suggests topping salad with nuts instead of cheese, use peanut butter instead of cream cheese and replace mayonnaise with avocado on a sandwich.
4. No Alcohol
Eating a clean diet also includes rethinking what you drink. You can have alcohol, but within a limit—one drink per day for women and two for men (one drink equals 5 ounces wine, 1½ ounces liquor or 12 ounces beer).Steer clear of mixed drinks with lots of added sugar; it’s probably safe to assume that if your drink is neon-colored or came out of a machine, it’s not clean.
5. Stay sweet free
Most people eat too many added sugars. To clean up your diet, cut down on added sugars in your diet by controlling soda, candy and baked goods. Also keep an eye on sugars added to healthier foods like yogurt (choose plain varieties with no added sugar), 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.
Is clean eating for weight loss?
The eating-clean lifestyle has some good points. It’s a balanced diet that focuses on whole grains, fruits, vegetables, fats, and protein. It also encourages you to control portion sizes. And it doesn’t ban any food groups. Well that means its a kind of Low Calorie Diet which focuses on raw and natural un packaged foods. So if you want to adopt this way of eating for weight loss then you will have to watch your portions.
To conclude if I have to summarise this diet it will be based on basic principles of healthy eating.
- Eat six small meals a day.
- Eat breakfast every day, within an hour of getting up.
- Eat lean protein and complex carbohydrates at every meal.
- Have two or three servings of healthy fats every day.
- Get fiber, vitamins, nutrients, and enzymes from fresh fruits and vegetables.
- Control your portions.
- Drink 2 to 3 liters of water (about 13 8-ounce cups) every day.
Do you think Clean Eating can help in weight loss?
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