Eat Clean is not a diet but a method of choosing and preparing healthy foods. Food source ensures clean, organic origin. When processing, it is recommended to eat the original, limit frying, grilling and not using a lot of spices. The Eat Clean diet offers many health and beauty benefits such as:
– Enhance heart health, prevent dangerous diseases such as high blood pressure, kidney failure, diabetes…
– Enhance the ability to absorb nutrients, improve digestion.
– Limiting tolerance to “poisonous” foods, speeding up the elimination of toxins.
– Supports healthy weight loss and long-term effectiveness.
– Brighter and healthier skin.
You do not need to cut down on any nutritional group when eating Eat Clean, but to achieve effective weight loss and fat loss, you need to adhere to the following principles.
1. Don’t skip meals
Nutritionists recommend building a menu that includes four essential nutrient groups, including carbohydrates, protein, fat and fiber. When applying the eat clean method, you need to eat three main meals a day or divide the menu into 5-6 meals, absolutely do not skip meals. Breakfast should prioritize foods. Rich in protein such as eggs, cheese, Greek yogurt or nuts to strengthen muscles, help you feel full for a long time, reduce cravings. Lunch should have a good source of carbs, protein, healthy fats, and a large portion of fiber. Dinner should include foods that are easy to digest to avoid gas and bloating.
2. Choose ‘seasonal food, whatever you want’
Eating fresh, seasonal foods helps provide maximum nutritional content, limiting residues of pesticides or growth promoters. The freshness of food not only determines the deliciousness of the dish, it also affects the nutritional value and food safety issues. Many foods, vegetables, meat and fish preserved for too long will lose their freshness and nutrients. In addition, if you choose the right type of fish, not fresh seafood, it is likely to cause poisoning when eaten.
3. Drink enough water
Drinking enough water helps to boost metabolism, reduce cravings, so you will easily control your calorie intake. Should drink filtered water, fruit juice, fresh vegetables or green tea, black coffee, avoid drinks containing sugar, alcohol, wine, beer …
4. Proportion of groups of substances in meals
No matter which weight loss method you choose, you also need to eat according to the principle of lots of green vegetables, fruits, just enough protein, healthy fats and a little slow-absorbing starch. A meal that ensures nutrition while supporting effective weight loss should have the following proportions: 30% protein, 20% starch, 40% green vegetables, the rest is good fat. Some of the recommended food sources in the Eat Clean method are:
– Complex starch: brown rice, oats, black bread…
Protein: chicken breast, lean pork, eggs, beef or plant-based protein.
– Healthy fats: olive oil, nuts, fatty fish, avocado…
– Green vegetables: dark green vegetables, tubers, fresh fruits…
5. Simple processing, limited seasoning
When implementing the Eat Clean method, you should give priority to steamed, boiled dishes, and limit the addition of salt, sugar, etc. To ensure effectiveness, nutritionists recommend making your own dishes at home instead of cooking. Eat at restaurants because dishes from outside tend to use a lot of fat and seasoning. Limiting the use of fats and spices contributes to improving digestion, enhancing detoxification, and supporting the elimination of excess fat.
6. Make Eat Clean a Lifestyle
Eat Clean is not a diet, so you don’t have to follow the menus, you should make Eat Clean a part of a healthy lifestyle. Maintaining a “clean eating” habit for many months will help you achieve much better results than a few weeks of eating on an extreme diet and then eating it.
Vienna (According to Healthline, Webmd )