When it comes to eating and dieting, people always look for an ultimate guide that will bring them to perfect shape within a short time. They want it to be tasty and healthy, and one that won't make them struggle without their favorite dishes. Sounds familiar, right? However, people don't believe that such a diet is possible. They put limits on themselves by cutting off sweets and products with added sugar. Instead, they focus on fruits and vegetables, limit carbohydrates, and look for everything marked as "healthy food". Still, people have different visions of what is considered a healthy diet. Everyone has their preferences in dieting, making their eating schedule flexible. We will provide a detailed explanation to avoid misunderstandings and help people understand what is considered clean eating and how to form a proper diet. In this article, you'll discover the most important points about healthy dieting and see some examples of recipes. This is the ultimate guide to clean eating.
What Are the Main Points of the Cleat Eating Diet?
The main thing you should remember about a clean eating diet is that it focuses on consuming whole foods. At the same time, you avoid processed foods and focus on meal prep. For example, if you choose natural cheese over processed cheese, you choose meat over sausages, and so on. When choosing products as carb sources, prioritize whole grains like oatmeal, brown rice, whole-grain pasta, etc. Cereal, cookies, and similar food choices won't be so tasty, as they contain added sugar and won't kill the cravings for long.
For fats, choose foods made from natural ingredients. Instead of Nutella, pick nut butter, nuts, and seeds. Also, consider using olive oil, which can be a salad dressing and a basic element for cooking. For example, if you bake meat, use olive oil mixed with seasoning to make the flavor more saturated.
The third key component of the clean diet is protein. In your diet plan, focus on choosing lean protein sources. Chicken, turkey, red meat, eggs, fish, and dairy products should be on your shopping list. Avoid processed meat products like ham or sausages, as they only bring temporary satisfaction but do not affect your metabolism. Plant-based protein sources like beans, peas, chia, and quinoa also make the difference. Protein is important not only for muscle growth but for overall satisfaction. When you have enough protein in your diet, you won't get hungry and keep the calorie balance stable. When eating protein, make sure you eat enough fiber to have normal digestion.
How to Follow a Clean Eating Plan?
The first major point about healthy eating is meal preparation. Consider cooking meals yourself most of the time instead of going to cafes or ordering delivery. When you cook food yourself, you know exactly what ingredients you use, how you cook them, and what amount of calories they bring to you. Moreover, people have different eating patterns (amount of portions, timing of eating, combination of products, etc.). That's why it's better to cook food yourself if you want to have a balanced diet that meets your suggestions.
Still, sometimes people don't have enough time for cooking. They need an alternative, and the best decision is to choose a verified delivery service. Our balanced meal plans are goal-oriented and contain meals from various ingredients. You won't get the same dish twice, as our chefs offer various combinations, and each week you have different meals and snacks. There are no artificial ingredients or processed foods in our recipes, so you can eat clean and feel yourself better than ever.
Plan What You Want to Eat and Get Products Beforehand
An effective way of building healthy eating behaviors is building your diet around your preferences. Eating what you want cheers you up and makes you feel better. Before implementing your clean-eating meal plan, decide what meals it will consist of and how you will spread them during the day. When shopping, you'll already know what you need for cooking. A clean eating journey always starts in the grocery store, so decide what you want and go get it!
Flexibility Is the Key
A clean eating lifestyle is not about eating the same food all the time. If someone says chicken and rice is a perfect meal for clean eating doesn't mean you have to eat it all the time. Your goal is to keep the calorie count at a fixed level, avoid empty calories, and keep yourself satisfied. For example, if you used to eat oatmeal for breakfast, you can choose other options as an alternative:
French toasts with strawberries.
Whole-wheat toasts with peanut butter and bananas.
Oatmeal pancakes with peanut butter and honey.
Oat flour brownies.
Overnight oats with chia and berries.
Lunch is a meal that restores your energy in the middle of the day and helps you stay active. Even if you follow a carnivore diet, which reduces the number of options you have on the table, you still have to get the proper amount of carbohydrates, protein, and fats as the most important nutrients. Use minimally processed products and measure your portions, so you won't overeat. Here are some meals you can cook for lunch:
Pasta with tuna and lettuce.
Brown rice with turkey and beans.
Quinoa with vegetables (quinoa is a plant-based protein source, so you don't need extra protein from meat).
Baked salmon with sweet potato.
What you eat for dinner depends on your preferences and your schedule as well. If you have a training session after work, it's essential to restore the energy deficit by eating enough carbs. If you don't have such an activity in the evening, focus on high-quality protein and healthy fats. Here's what you can eat for dinner:
Baked salmon with vegetables.
Sweet potato stuffed with chicken, beans, and cheese.
Dinner salad mixing greens, kale, carrot, hard-boiled eggs, beans, etc.
One-pot soups with veggies, chicken, and other ingredients of your choice. One-pot soups are in preference because you have less to clean later.
These are only a few options you can have in your diet, as everything depends on your choice. If you don't eat meat, focus on eating plant-based protein sources that keep you satisfied during the day.
Drink Water Consistently
We talk a lot about eating but mention nothing about drinking. Keeping the hydration level high is essential for clean eating. By drinking your daily amount of water, you keep yourself healthy and avoid discomfort and dewatering. If you don't have access to water during the day, keep a bottle of water with you all the time. How much water should you drink? It's around 1 liter per 1000 calories or 1 liter per 30 kilograms.
Is It Tough to Eat Clean?
Clean eating may seem complicated if you don't know your food preferences well. Once you point out the products and meals you want to eat, it gets easier to organize the diet, cut off unneeded products, and follow the principles of clean eating. Moreover, when you have a healthy restaurant as an alternative, you don't need to worry whether you didn't cook something on time. Stay flexible, and you will see how cool clean eating is.
FAQ
How to start clean eating?
In the beginning, define your goals and decide what you want to eat. Next, create a shopping list and purchase all the products.
What does the 50% rule for eating mean?
The rule of 50% means half of your plate should be filled up with fruits or vegetables during each meal.
