Clean Eating: A Brief Overview
Photos of Meals that are "CLEAN"...
Clean eating is basically eating as close to nature as possible. That does NOT mean that if you have a doughnut under a tree in the grass, that that is “close to nature”… not in that way, anyway!
What it does mean is cutting out processed foods from your diet. And it means sticking with lean proteins, complex carbs, and healthy fats.
It also means eating 5-6 times a day, based on your weight, whether you are hungry or not. Equal meals of approximately 200-300 calories for EACH meal, with about 100-125 calories coming from protein, 100-125 calories coming from complex carbs, and about 50 calories coming from healthy fats.
So, what do you do with all this?
Plan on eating 5-6 meals per day… whether you are hungry or not...
All meals are EQUAL in size, and all meals MUST include a protein, a carb and some fat. Protein eaten in conjunction with complex carbs slows down the digestion process, burning MORE calories, and releasing into your blood system SLOWER. This helps sustain you LONGER, and keeps your insulin levels from spiking. If your insulin levels are NOT spiking, you will not get cravings for high fat, high carb foods, and you will not get that mid-morning, mid-afternoon, or mid-evening slump, when you are low on energy or wildly hungry.
This helps you AVOID the temptation to overeat in an unhealthy way. Eating clean, and regularly, will keep your body sustained. You will not get cravings, or have energy slumps because you will be giving your body EXACTLY what it needs to function, and will keep your metabolism at top burning capacity.
And on metabolism… ever wonder WHY they say eating 5 times a day stokes your metabolism?? Because most of your BMR (basal metabolic rate… the amount of calories your body burns up to JUST FUNCTION) is based on digestion. And digestion burns about the same amount as one half hour of cardio does. So, eat 2-3 times a day, and you burn maybe only 400-600 calories a day, but eat 5-6 times a day, and you burn 1000-1800 calories a day… WHAT A DIFFERENCE! Right?
I KNOW this sounds hard to believe, and 1.5 years ago, I was just like you… doubting this… but having done it, and been doing it for a year and a half, I can tell you that it DOES work. With no other changes to my exercise/training program, I lost 32 pounds in 5 months making this minor tweak in my diet. Before this, I was eating HEALTHY, and about 700-1200 calories a day. By switching to eating CLEAN, and about 1700-2000 calories a day, I totally changed my body… going from a misses size 14/16 to a juniors size 9/11. This was after a 4 year plateau where no amount of “dieting” and exercise helped.
This before and after photo shows what just a change from healthy eating to CLEAN eating can do with NO changes to the exercise program. The picture on the left was taken in August 2006 and the picture on the right was taken after one full year of clean eating, in August 2007.
This is truly NO GIMMICK… and is the way to eat for a healthier lifestyle. If you have any questions, please feel free to ask me.