Why should you want to eat clean for life? Eating clean is a way of eating and living that is centered around only consuming whole foods, foods that are in their natural state, and avoiding sugars and chemicals in processed food. All over the country, people are not only losing weight, but they are regaining their quality of life. If you want to lose weight, wake up feeling great in the morning, have tons of energy during the day, and gain back 10 years of your life, then you should consider “clean eating.” Founded by Tosca Reno, the “Eat Clean” diet is not a diet at all, but a way of living that improves all aspects of one’s life. Try it for 14 days and it will change you. You don’t have to buy anything fancy, just eat…
- Take inventory of yourself and your kitchen
Measure your waistline (around the belly button), your hips (just below the hip bone), and lastly your arms. These are good points of measure to record, because fat is commonly stored here for most people. Taking measurements allows us to keep track of progress.
Take inventory of your pantry. As a beginner, this may be the hardest part. The eat clean diet prohibits “white” foods, such as: white rice, white bread, white flour, etc. It also prohibits sugar and sweeteners. This doesn’t mean you can’t have anything sweet! Corn oil and foods high in Omega 6 oil must also be avoided, because they cause inflammation in the body.
- Find substitutions
Replace refined sugar and brown sugar with Sucanat, which is different from sugar and brown sugar, because it retains its molasses. It is basically just dried sugar cane juice. You can also use Agave nectar. Unlike fad diets, artificial sweeteners are not endorsed with this way of eating, because those sweeteners are unnatural. The body cannot properly break down those foreign chemicals. When this occurs free radicals are created in the body and free radicals have been linked to cancer. This is not a “patch” up diet, but a way of living.
Swap out corn oil for olive oil and canola oil.
Swap out white rice for brown rice. Cook a huge batch of brown and use it throughout the week, because it takes longer to cook than white rice.
Swap out white flour for oat flour. Oat flour works really well for breading and baking. Of course you’re also free to use other flours, but oat flour is closest in consistency.
- Do eat beef
Clean eating doesn’t have any other major restrictions than the ones outlined above. Red meat is welcome and is good for you! Lean cuts include sirloin, ground beef with low fat percentages. Other meats include bison, ostrich, and of course chicken and fish.
- Eat protein with EVERY meal
This is a must! Eat a protein serving that is at least the size of YOUR palm with every meal. We don’t count calories or measure with this way of eating, because in truth, no one is going to count calories for life and it doesn’t come naturally. Your palm is your body’s built in quantifier. Each of us has a different size hand, because we all require a different amount of macro-nutrients for our bodies to function properly.
- Eat whole grains at least three times a day
Stick to the measuring system outlined above. Your palm is your portion. Whole grains include barley, quinoa, brown rice, wheat, and oats. Oatmeal for breakfast with 4 eggs (one yolk) is a great way to start the day.
- Eat fruits and vegetables
Eat an unlimited amount of these foods. As much as you want! All day! Stews are a great way to add vegetables and flavor into your diet. Fill a pot with a few cups of water, add pieces of raw chicken or beef, throw carrots, celery, broccoli, potatoes, cauliflower, a half cup of tomato puree, 4 cloves of crushed garlic, a diced onion, and dry spices of your choice and simmer for two hours! That’s a clean dinner. Don’t worry about how many calories are in there, just stick to the portion your palm prescribes.
- Watch your dairy intake
Just try to buy quality foods that don’t contain hormones and antibiotics and that goes for meat too. Try to buy plain yogurt and add fresh fruit. Blend in fresh strawberries, or better yet, puree a large container of strawberries and large container of yogurt in a blender, and take some to work in a plastic container every day. This helps avoid added sugar that your body doesn’t need or want.
- Be mindful of sodium
Know the daily recommended allowance and try to stay within that range. This is really easy! If you’re avoiding microwaved and process canned foods, and cooking your own meals you’re pretty much guaranteed to be within the healthy range. You can use salt on food. Use of condiments like ketchup and mustard are troublesome. Ketchup has a lot of sugar and sodium. Use tomato sauce instead, and use mustard sparsely if not at all.
- Lastly, enjoy your whole foods
When eating, take a moment to really savor what you are putting into your body. Know that with every meal your body is getting rid of toxins and replacing them with vitamins and minerals. Shut off your television set, place a candle or fresh flowers on the table and treat your mealtimes as an opportunity to reconnect with your body. When you feel satisfied and are no longer hungry-stop eating. Save the rest for later. This is a major component of Eating Clean. Don’t over eat. Eat for life. Don’t live to eat.
- Implement some activity into your life
Think back on when you were a kid. What activity did you love to do? Did you like to hula-hoop, jump rope, run, walk really fast? Go out there and do what you love. Adding activity and exercise will increase your results. Strength training is by far the best way to stay lean. Adding muscle increases the amount of calories burned per hour. Unlike cardio alone, weight training has an after-burn. After-burn is an increased metabolic state, where the body is burning more calories, simply put.
- After 14 days, re-measure yourself and enjoy how easily your body has gotten rid of the excess weight.