Clean Eating, literally translated from English as "clean eating", means integrating more natural foods into your diet, such as fruits, vegetables and whole grains, while eliminating processed and packaged foods. Eating a balanced and healthy diet isn't always easy, as many don't know how to avoid unhealthy snacks and high-fat dishes. Take small steps, such as trying to follow a healthy eating plan and gradually eliminate unhealthy or junk foods. You can also maintain a healthy diet by monitoring your calorie needs and meals to keep you in good health. While it can be difficult to take this path, making changes to your diet and being persistent should help you lose weight and develop eating habits that allow you to maintain a healthy weight.
Steps
Method 1 of 3: Eliminate Harmful Ingredients and Junk Food
Step 1. Replace refined sugars with fresh fruit once a week
Try to exclude cookies, cakes, candies, and sweets that contain refined sugars. Replace them with fresh fruit, such as apples, pears, strawberries, peaches, and mangoes, at least once a week. Cut it into slices to make a practical snack or prepare a fruit salad that is exclusively fruit-based, with no added sugar.
To start, replace the candy with fresh fruit once a week, then switch to 2-3 times a week. Over time, you should try to replace almost any artificially sweetened product with fresh fruit. Try to adopt this habit for as many days as possible
Step 2. Prepare at least 1-2 meals using whole rather than refined grains
When shopping, buy whole grain products, such as pasta, bread, and crackers. At first, replace bread, pasta, and white rice with wholemeal wraps, quinoa, and brown rice in 1-2 meals.
Step 3. Limit your consumption of packaged products and junk food to 1-2 times per week
Pre-packaged foods, such as packaged foods, sandwiches, and pre-cooked soups, are full of sodium, fat, and other unhealthy ingredients. Similarly, fast food foods are high in fat and low in nutrients. Try to reduce your consumption of these products by eating them only a couple of times a week. Over time, set yourself further limits and get used to eating them 1-2 times a month maximum.
Try to eat prepackaged or junk foods only occasionally to give yourself a treat
Step 4. Prefer foods that contain less sodium and saturated fat
Go for sauces (soy or other) that are low in sodium. Buy dried legumes and soak them overnight or prepare them in a slow cooker, as canned legumes have a high sodium content. Incorporate fresh fruits and vegetables, which contain less sodium and fat.
Step 5. Try replacing sugary drinks with water
Instead of drinking a fizzy drink, prepackaged juice, or cup of coffee, sip some water. Bring a bottle to always have it available. Try to drink more water throughout the day, while limiting or completely eliminating other drinks.
Add slices of fresh lemon or cucumber to flavor the water
Method 2 of 3: Follow a Healthy Food Plan
Step 1. Eat three meals a day, preferably always eating at the same times
Try not to skip meals, as this can confuse the body and lead you to choose less healthy options. Plan to eat every 4 to 5 hours so your body has all the nutrients and energy it needs to get on with the day. Eat a hearty breakfast, a hearty lunch, and a nutritious dinner every day to help you adopt healthy habits.
For example, you could have breakfast between 8 and 9, have lunch between 12 and 14, have dinner between 19 and 20
Step 2. Cook as much as possible at home
Make a weekly grocery list and buy the ingredients you need for each meal at the beginning of the week so you can cook at home. To eat clean, integrate more healthy foods with each meal. Prepare simple dishes, full of fresh ingredients.
For example, on Sundays you can take the opportunity to go and buy all the fresh ingredients you need during the week. Plan 4 or 5 dinners a week, bearing in mind that you can eat leftovers for lunch or when you don't feel like cooking
Step 3. Try to vary your meals
To avoid getting bored or tempted to eat out, try to find new ideas in the kitchen. To vary your meals, try a new type of whole grain or a new source of healthy protein each week. Incorporate a new vegetable or fruit into your meal plan. Look for recipes for healthy sauces and gravies that you can make at home to make the dishes you plan to cook tastier.
- Search for new clean eating recipes online by checking out blogs and websites that are dedicated to promoting a healthy lifestyle.
- Buy clean cookbooks to find new ideas.
Step 4. If you eat out, go for healthy and natural dishes
Look for restaurants that offer organic foods grown in the area. When reading the menu, consider options such as salads made from whole grains and vegetables or sandwiches made with wholemeal bread. Replace fried potatoes with a salad or other healthy side dish. When eating out, try to adhere to the principles of clean eating as much as possible to avoid messing up your diet.
Step 5. To begin, have a healthy snack once a week
Plan ahead by putting a handful of almonds, cashews, or macadamias in a plastic bag or container. In this way, you will be able to nibble on dried fruit between meals. Cut some fresh fruit or vegetables and use them as a snack. Aim to have at least one healthy snack a week, then gradually replace most unhealthy snacks with nutrient-rich alternatives.
You can also make healthy dips like hummus, black bean sauce, or baba ganush to spice up your snacks
Method 3 of 3: Maintain Healthy Eating Habits
Step 1. Eliminate 250-500 calories from your daily calorie requirement
This will allow you to lose 250-500g per week at a healthy pace. The recommended daily calorie requirement is 2000-2400 calories for women, while 2600-3000 calories for men. Subtract 250-500 calories from this figure and commit to limiting your daily calorie intake.
- Calorie needs vary based on factors such as age and lifestyle. You can find a detailed list of calorie intake estimates on this site:
- Use a mobile app to find out how many calories you are consuming.
Step 2. Keep a food diary or use an app
Record the meals you eat each day in a diary to keep track of your eating habits. See if you actually start eating more healthy foods and fewer prepackaged foods. Use the diary as a guide to help you maintain a clean diet.
If you'd rather keep track of meals on your smartphone, download a healthy eating app like MyFitnessPal, Noom, SideChef, or SimpleSteps
Step 3. Monitor your weight loss by taking pictures, so you have a visual reference point
Take photos once a week at the same time and wearing the same clothes. Expose areas such as stomach and legs to see the effects of weight loss in these areas.
You may initially notice minor changes. As you change your diet, you should see more and more weight loss
Step 4. Contact a dietician for guidance
If you have trouble eating clean and avoiding junk food or empty calories, make an appointment with a specialist. Look for a dietician at a health club or by asking your primary care physician for advice. It should suggest ways to integrate new clean eating habits and maintain them over time.
Also talk to a dietician if you have emotional hunger problems - that is, you tend to eat unhealthy foods when in times of stress, anxiety or agitation. They may suggest ways to channel your emotions into healthier activities, such as preparing healthy meals or exercising
Step 5. Integrate exercise into your daily life
Eating clean is a very effective method of maintaining a healthy weight, but it must be combined with physical activity. Start with a less demanding cardiovascular workout, like walking, running, or cycling, then try to set yourself more ambitious goals, like taking a fitness class or joining the gym. Sport will help you lead an overall healthy lifestyle and promote greater weight loss.
