clean eating on a wooden board with vegetable

Eating a Clean Diet

Before starting we first need to understand what is a Clean Diet.
For starters, clean dieting is a great way of lifestyle which allows you to eat more stay healthily and stay fit.

Believe it or not, you can lose up to 1.5 kgs/week, and not just this you will surely see a drastic change in your looks and health.

Now let’s have a look at what exactly is a Clean Diet.

What Is a Clean Diet?

Ideally, a diet that is combined with 90% whole foods is named as Clean Diet.

The ideology of clean diet traces back to the ancient period, the Greek physician Hippocrates did one of the first works on dietary principles and quoted:

The Basic Ideology

  • Make water your primary beverage
  • Avoid processed foods
  • Stop eating refined carbs
  • Avoid artificial ingredients
  • Limit alcohol consumption
  • Consume mainly whole foods in their natural forms
  • Avoid spicy foods

Clean Eating vs Flexible Dieting?

Flexible Dieting is more like FOOD TRACKING that will help you keep flexible incorporation of anything you wish to eat or drink in whatever amounts your fixed macro allows.

Clean Eating is exactly the opposite of flexible dieting, it focuses on just avoiding shitty food in favor of real food.

clean diet vs flexible dieting

A structured plan and inclusion of primarily whole foods in a clean diet makes it easier to follow and enhances the satiety rate.

However, it could be a challenge to keep up with this, keeping in mind the limited food choices.

In a nutshell, a clean diet is good for the initial stages of a diet when an individual is learning about calorie tracking and developing structured nutrition habits.

Once, you reach a specific level of nutrition excellence, a flexible diet plan can be implemented.

Also Read: What is Diet and Nutrition?

Benefits of a Clean Diet

1. Better Digestive Health:

Not just nutrients like potassium, vitamin C and folate, a clean diet which has a good amount of fruits and vegetables is also high in fiber.

Fibre has the potential to reduce constipation, enhance digestion and lower the risk of heart disease and diabetes.

2. Immunity

Consuming a full spectrum of vitamins and minerals via whole foods ensures optimal body functions which enhances immunity.

Studies have shown that people whose diet is rich in whole grains, fruits and vegetables fall sick notably less than people whole majorly consume processed foods.

3. Better skin & hair quality

One of the greatest advantages of being on a clean diet is improved skin and hair quality.

Junk food contains artificial flavorings, colors and hydrogenated oils which tend to promote skin acne and oiliness.

A diet rich in whole foods provides the body with not just macronutrients but also all the essential micronutrients and antioxidants such as Vitamin B’s A, C, and E which are good for skin and hair health.

benefits of a clean diet with a bowl of vegetable and the fitness guru logo

How does Clean Diet help you?

Clean diet philosophy doesn’t account for one vital factor i.e. food quantity.

And this has led to a common misconception among people that if they start diet ‘clean foods’ they will achieve their fitness goals.

But whether your goal is fat loss or muscle building the most important consideration is the caloric quantity.

Studies prove that diets with high fruits and vegetables could prevent certain dangerous conditions and diseases.

This list includes diseases such as high blood pressure, type 2 diabetes, cardiovascular disease, and even breast cancer.

Take-Home Suggestions

Now that we have a firm idea of what a clean diet is, its pros and cons.

We can make some general recommendations for taking advantage of this diet style.

1. Add a serving of nuts every day:

Nuts are rich in unsaturated fats, omega 3, vitamin E and L-arginine. Also being high in fats which tend to digest slowly it provides good satiety.

People on a weight loss program may consume one serving a day and for weight gain goals two servings a day.

variety of different nuts
Photo by Peter Feghali on Unsplash

2. Consume servings of fibrous vegetables every day:

They are a good source of many vitamins (such as vitamins A, C, and K and folate) and minerals (such as iron and calcium), they are also rich in antioxidants, which tackles the free radicals which can damage your body.

Apart of that vegetables are high in fiber with a negligible amount of calories making them great for filling the stomach and keeping the gut healthy.

For people on a caloric deficit consuming fibrous vegetables with each meal can curb hunger levels.

5. Get the majority of your carbohydrates

Grains are a great source of many nutrients, which include fiber, B vitamins (thiamine, riboflavin, niacin, and folate) and minerals (iron, magnesium, and selenium).

Consuming whole grains regularly have shown to reduce the risk of certain chronic diseases.

Hence, quinoa, Brown rice, chapatti, legumes, pulses, lentils, and oats should be the primary source of carbohydrates in your diet.

4. Consume servings of fruits every day:

Fruits are rich in micronutrients which are essential for the optimal functioning of the human body.

People on a weight loss program may consume one serving a day and for weight gain goals two servings a day.

variety of fruits
Photo by Hüseyin on Unsplash

5. Adequate Protein Intake:

Protein is your range ally if your goal is to reinforce body composition.

Protein is dampened into amino acids within the body that helps in building new muscle.

Even if your goal is not to build muscles and just stay healthy, aim for at least 1.2g protein per kg body weight as the role of protein is not limited to muscle building.

Protein is essential for certain critical roles in the body such as the production of hormones and secretion of enzymes.

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