"Eat Clean", the philosophy of healthy eating

Have you heard about "eat clean", a trendy and healthy raw food movement that is currently making waves? Are you unsure where to start and concerned that "eating clean" means a strict diet that requires giving up many of your favorite foods? Do you wonder how to maintain it long-term once you've started, and how to balance your intake of carbohydrates, proteins, fats, and vegetables? If any of these questions have made you hesitant to try "eat clean", then read on for more information.

What is "eat clean"?

"Eat clean" is not a diet. It is a dietary philosophy that revolves around the fundamental principle of selecting foods that are as close to their natural state as possible. Specifically, this dietary philosophy encourages us to limit as much as possible our consumption of canned and processed foods, and to return to natural, organic foods that have been minimally processed. For example, with a tomato, under "eat clean" principles, we might enjoy a simple tomato and vinegar salad, where we just wash and slice the tomato and eat it raw, with minimal processing. On the other hand, tomato sauce sold in a supermarket is an industrial product that has undergone extensive processing and has added flavorings, preservatives, and especially sugar and salt.

So how can we implement "eat clean" in our diet?

Choose whole foods

Instead of choosing processed and packaged foods, opt for fresh, whole, and unprocessed foods. For example, instead of choosing canned pomegranate juice with preservatives, flavorings, and no fiber, choose fresh pomegranates that are in season for a snack or dessert. By limiting processed foods such as sweets, fried potatoes, candy, ice cream, soda, sausage, etc., we can reduce the amount of calories consumed along with harmful sugars, salts, and fats that are detrimental to our health.

Eat more whole grains or complex carbohydrates

Refined grains or starches are common in our diets due to their low cost, long shelf life, quick preparation, and versatility in forms such as white bread, pasta, white rice, etc. However, during processing, most of the nutrients and fiber are removed, leaving only the starch. Eating more refined grains or starches increases the risk of diseases such as heart disease, fatty liver, obesity, type 2 diabetes, and cancer. Therefore, instead of refined or processed starches, it's better to choose whole grains such as brown rice, whole grain bread, whole oats, quinoa, etc. to maintain good health.

Boost your consumption of green vegetables and fruits

Green vegetables and fruits can be considered as the two main essential components of "eating clean". We can choose fresh, seasonal local produce or also consider frozen fruits and vegetables as long as they retain maximum nutrition and do not contain added sugar, salt, or preservatives. Additionally, when it comes to fruits, it is advisable to choose fresh whole fruits instead of juice, as in juice, the fiber content is removed along with the pulp, and the remaining sugar content is very high and concentrated. A better choice than juice is a smoothie. Regarding fruit consumption, we should consider our health condition, limit our calorie intake, and choose the appropriate amount and type of fruit, as many sweet fruits have a relatively high sugar content that can increase blood sugar and overall energy intake.

If you're looking to boost your consumption of green vegetables and fruits, The Smoothie Diet: 21-Day Rapid Weight Loss Program is an excellent program to consider. This program is designed to help you lose weight, improve your health, and increase your energy levels by incorporating smoothies into your daily diet. The program includes a 21-day meal plan that is easy to follow, delicious smoothie recipes, and a shopping list to make your grocery shopping a breeze. It also comes with a bonus guide that provides tips on how to prepare your smoothies for maximum nutrition and flavor.

If you're interested and want to learn more about this program, click here.

Pay attention to salt, sugar, and preservatives

Whole foods are usually low in salt and sugar, and adding excessive amounts of these can be harmful to our health and go against the philosophy of natural eating. Limiting processed and pre-packaged foods is an effective way to reduce our consumption of salt and sugar. Even seemingly healthy foods like yogurt, instant oatmeal, and tomato sauce contain hidden sugars and salt to enhance their taste. Therefore, when purchasing these foods, it's important to take the time to read the ingredients and look for the amount of salt, sugar, preservatives, artificial flavors, colors, and sweeteners. "Eat clean" can still have some salt and sugar, but in small amounts. Instead, natural herbs and spices like onion, garlic, ginger, and herbs should be used to enhance the flavor of the food in a natural way!

Drink purified water instead of carbonated drinks

Purified water and herbal tea are preferable substitutes for bottled carbonated beverages and fruit juices, even those that are labeled as sugar-free or diet-friendly, as they can pose long-term health risks. Drinking water prior to meals can help curb appetite and boost metabolism for energy expenditure. Proper hydration also contributes to natural weight loss, read more here.

Choosing local and organic food options

It is advisable to choose locally grown and seasonal produce as they are cheaper, fresher, more nutritious and contribute to environmental preservation regarding storage and transportation. Organic fruits and vegetables, produced with natural and organic plant protection methods instead of industrial chemical pesticides, meet specific standards. We can grow our own produce if possible, or choose safe and transparent sources when buying.

Summary

"Eat clean" has many levels, from easy to difficult, and anyone can start by following the basic principles above by gradually limiting processed and pre-packaged foods. For those who are just starting out, we can try "eat clean" at a 50/50 level, meaning 50% of meals follow the "eat clean" standard and 50% are based on personal preferences. This is an easy goal for beginners to achieve and allows you to get familiar with this eating regimen before experiencing higher levels. The core of this philosophy is that we are aware and make an effort to limit unhealthy foods and replace them with nutritious, healthier options that truly qualify as "eating clean".

"Eat clean" is not a diet, as it encourages balance in all nutritional groups and foods. "Eat clean" is a healthy and balanced lifestyle. "Eat clean" provides us with flexibility in choosing ingredients, foods, and eating habits, and above all, we can still enjoy our favorite foods without having to give them up entirely. Everyone will find a different way to practice "eat clean", so listen to your body and discover the most suitable formula for you to eat clean, live healthy, and achieve your desired weight without overly strict dieting.