Most experts recommend eating a well-balanced and clean diet. It is about shifting your regular meal plans to healthier options that focuses on eating fruits, vegetables, whole grains, good fats and proteins. Healthy meal plans should contain about 1200 to 1800 calories only, just the right amount to keep the energy, satisfy hunger, and promote proper weight loss.
Proper nutrition and clean eating is about eating the above mentioned food groups and dropping (or cutting back at the least) of the unhealthy ones like processed foods, refined grains, unhealthy fats, sugar and sweets, and of course salt. When you fully embrace the concept of eating healthy and clean, though I know it will be really difficult at first, it will have a great impact on your health, perspective and looks. Clean diet helps you not only to lose the unwanted fats and weight but also to have body detoxification that eliminates free radicals that causes skin aging and cancer, reducing the level of unhealthy cholesterol in the body that causes heart problems and diabetes, and giving a clearer and youthful glow to the skin. Doesn’t it feels great to have all that by simply changing the way we eat?
Here are some of the tips to help you start in eating proper and clean diet:
Buy more of the organic and natural foods and limit consumption of processed foods.
In general, processed foods are anything that’s contained in a can, plastic bag, jar and more which have additives, preservatives and artificial sweeteners and coloring. However, fresh produce that are inside a plastic bag in the groceries can be an exception the rule. As long as it is fresh and contains no preservatives or additives, then it is clean.
- Opt for whole grains instead of the refined ones. When a grain undergo the refining process, the nutrients and proteins are then removed leaving most of the not-so-important parts of the grain. So instead of eating white rice, it is better to eat the brown rice, whole wheat, oatmeal and popcorn. Refined sugars contains higher glucose content unlike honey, sugar cane and maple syrup which are clean sugars.
- Limit the use of sugar and salt. This is a little tricky. If you think that you can achieve proper nutrition by just eliminating the processed goods alone, then you are wrong. Ideal meal plan should also include minimal usage of salt and sugar and letting the natural savour of the ingredients to give taste to the meal.
Distribute variety of protein, carbohydrates and good fats in every meal.
The secret to a balanced diet is eating variety of meal plans, do not stick to the same sources of protein, carbohydrates and fats every time. Also, protein is very important if your goal is to lose weight. Protein builds muscle and helps to satisfy your hunger by curbing your appetite and making you feel full longer. Just don’t eat too much protein as this will cause problems in the heart and kidneys.
- Practice small frequent feedings. Eating five to six times per day thru small portions will help you improve your metabolism thus helping you lose weight. Small frequent feedings will satisfy your hunger but will prevent you from overeating. Eating this way will keep your energy stable all throughout the day.
- Shift to water and low-calorie drinks. We need to drink at least 2 liters per day, a cliche but it works! Water has no calories and actually will help you control hunger aside from rehydration. Instead of buying instant coffees, opt for making your own glass of coffee so you can control the amount of sugar in it. Other low-calorie drinks that you can have are skim milk, unsweetened tea, fresh fruit juice extracts and coconut juice.
- Include walks and small jogs in your daily routine. It doesn’t need to be vigorous, it just need to be regular and moving. This will help you to improve the blood circulation and enhance weight loss by reducing fat build-up, toning and strengthening muscles, and burning fats and convert it into energy. Regular physical activity will strengthen your lungs, keeps a healthy heart and a strong immune system.
There goes the saying, “we are what we eat”. The foods you eat reflect in your health and physical attributes. If you shift to eat clean and well-balanced diet, your body will be in a better shape and will someday thank you for its long term effects.