Clean eating is becoming a lifestyle choice more recently these days. It is a great opportunity to start boosting your health in many ways. But, do you know what clean eating really is? Do you know what clean eating implies? There is so much information around, that could be getting people more confused. Today, I will explain to you what it is to “eat clean” and also my point of view. Take some notes about my professional advice.

Clean eating: The “real” concept

According to scientific evidence and suggestion, clean eating is having a lifestyle in which you consume whole foods in their most natural state. This trend encourages people to avoid processed foods, such as refined sugars, saturated fats, chemicals and additives. The concept involves taking eating habits like vegetarianism or consuming certain raw foods. Also, some people have acquired the habit of eliminating certain food groups, like dairy products, animal protein, or going gluten free. Some people may even eliminate foods considered GMO (genetically modified organism).

Clean eating: is it really good?

The truth is, if done correctly, clean eating can have some powerful benefits for our body. As well, you want to be careful with how you cut out certain foods from your diet list, since not all may be harmful. That’s the reason why education on this topic is crucial. The idea behind eating clean should be to full your body of the right nutrients, the foods that will truly help you develop a better help.

This type of eating trend has also received certain criticism, due to the fact that there is still lack of scientific evidence that supports it. I mean, there is nothing wrong with trying to eat healthier. The point here is going to the extreme of restricting certain foods that may also have certain benefits for your body. It has also been claimed that processed foods have been modified to improve our health. A clear example of this, are the products fortified with vitamins and minerals.

Facts

Clean eating is good for you as long as you do it the right way. Get yourself educated. No food by itself is harmful. The only thing that will make a difference is how you consume these foods and the proportions. The main idea behind eating clean should be having a more natural diet. This means, including fresher foods, using healthy cooking methods and choosing the right foods that you need according to your health condition.

What are the pros and cons of clean eating

There are more pros when it comes to eating clean. Here are the following:

• You get more nutrients by consuming fresher food.
• Your body gets used to a “cleaner” food taste
• It’s easier to control your weight
• By eating more whole grain foods and greens, you have less risk of developing cancer
• You heart stays healthy
• You have better control of your blood sugar
• There is less risk of getting bad cholesterol levels
• Your physical appearance improves. You can have better looking hair, skin and nails.
• You experience more wellbeing in general

Some cons can also occur if not having the proper knowledge:

• Extreme dieting (causing starvation)
• Risk of developing eating disorders:
  • Orthorexia: Obsessed with eating healthy
  • Anorexia: Restricting excess amount of foods and calories (form of starvation)
  • Bulimia: Eating excess amount of food (bingeing), losing control. Using laxatives or vomiting to prevent weight gain.
• There is risk of developing osteoporosis
• Higher risk of being underweight
• Getting a higher risk of having a vitamin and mineral imbalance
• Risk of losing lean mass (muscle)

Top suggestions when going for clean eating

I’ve always stressed the importance of moderation. Knowing which are the foods that must be consumed more often, and which not is key. It is simple, eating everything that is harmful won’t do you any well, the same goes with excluding foods from crucial groups. Unless you suffer from any type of chronic condition, such as diabetes, food allergies or intolerance problems (gluten, lactose), you should be ok with consuming foods from all the groups.

Therefore, you want to learn how to eat well, not to limit yourself. Find advice from your nutritionist. Not everything that is said in the media works for everyone. You need to listen to your body and assess when you are going too far. As I’ve mentioned in previous articles, balance and moderation are very important when eating healthy.

The goal

The above is true, especially, if you want long term results. More often than not, dieting or severely restricting foods can lead your body to a serious imbalance. This will cause a reverse effect and then, as self-defense mechanism, increase your cravings. Then the problem gets worse by gaining fat and weight. This is what we call yo-yo dieting. Remember, we aim for a lifestyle, not a quick fix.

Some guides to clean eating:

Follow these rules that are part of a proper clean eating regimen:

• Include fresh fruits and vegetables:

Get all the fresh ones you can! Don’t miss out on the green leaves, those have tons of vitamins and minerals. As well, you want to focus on the colorful fruits and veggies, the bright yellows, reds, greens, oranges, etc.

• Eat a lot of protein:

There are many sources of protein. If you are eating clean, instead of red meat, you may go for white meat options (seafood like fish, poultry, eggs). If you are vegan, there are also good plant- based protein (whole grains and seeds are the best sources).

• Choose the whole grain carbs

With these you will ensure a better digestion. You will get more fiber, good amount of vitamins (especially B complex) and minerals. Beans, lentils, seeds, etc are awesome choices. Restrict the sugar intake to the minimum, as well as the pastry. You may consume these occasionally.

• Drink a lot of water

We all know that water is essential. How much is needed? At least 2L minimum. If you have an active lifestyle, then additionally to that, you must consider hydrating before, during and after exercise.

• Use healthy fats

Fats are need also for the body to function properly. There is no way that we can survive without fat. Do not fear of consuming fat. As long as it is healthy, then all you need to do is control the amount. Go for the vegetable fat options like olive oil, canola oil, coconut oil, avocados, etc.

• Choose low-fat dairy products

Dairy products are important for their source of calcium and vitamin D. As I mentioned before, unless you are lactose intolerant, you should be eating at least 1 to 2 portions regularly. This will ensure you have the proper bone density and avoid developing osteoporosis.

To make it short,

Eating clean is actually a regularly eating lifestyle. It should not be taken as a restrictive diet. My point of view is try to aim always for fresh options whenever you can. Consider the food availability where you live. Do you have access to fully organic produce? This may not always be the case. If that happens, you shouldn’t get obsessed. Remember that there are many food options that are still healthy and that you can still take advantage of. Let’s not satanize food, but rather learn how to make smart choices. Share this article and comment!