Nowadays, there are many types of diets applied to lose weight. Although diet
menus followed today are beneficial, there may be situations such as quitting
the diet due to food restrictions. The weight lost can be regained after one
quits the diet. Clean eating comes into play at this point and it ensures that
the lifestyle is based on a healthy and balanced diet instead of daily diet
lists.
Clean Eating means clean nutrition. It is a diet based on consuming
packaged foods as little as possible and consuming foods as close to their
natural state as possible. The characteristics of clean eating foods is that
they are cooked at home, in the simplest form, do not consume preservatives and
colorants and additives.
Following foods are not allowed in the form of clean eating diet;
Processed foods
Refined foods
Artificial products
• Alcohol
• Carbonated drinks and fruit juices.
What is Clean Eating?
In the Clean Eating diet, it is necessary to eat naturally and to turn to
nature, and not to consume products containing preservatives, colorants and
artificial sweeteners. Cookies, cakes, ready-made sauces are among the foods
that should be avoided.
Fresh fruits are foods that contain natural carbohydrates. It is
important to consume fruits in their natural form in order to benefit from the
fibers rather than in the juice form. Boxed fruit juices are avoided in this
diet. Unprocessed fruit means consuming foods rich in vitamins and minerals.
Minerals and vitamins both balance blood sugar and help regulate cholesterol
levels.
In the Clean Eating diet, it is necessary to consume whole grains and
prefer lean protein. If you prefer to consume meat products, lean options such
as turkey, fish or chicken can be preferred. Apart from meat, you can consume
foods such as eggs, legumes, oil seeds for low fat protein consumption.
Water is the healthiest and most natural beverage you can drink. It does
not contain additives, sugar or artificial sweeteners. Water is the substance
that forms the basis of life and our body at the same time. Therefore, it is
best not to disrupt water consumption. Besides that, unsweetened coffee and tea
are also good choices. These drinks, which do not consume sugar, can also be
included in the diet.
Packaged snack foods should be avoided in a clean diet. It contains
crackers, granola bars, muffins and similar snack foods, sugar, vegetable oil
and additives. Therefore, processed foods provide little nutritional value.
When you crave between meals, you should turn to healthy snacks instead of
consuming these substances. Healthy snacks include nuts, vegetables, and
fruits. These foods are delicious and rich in nutritional value and are
effective in protecting against diseases.
Who Can Apply the
Clean Eating Meal Plan?
The clean eating meal plan can be applied by anyone who does not need to
count daily calories. Since this dietary plan does not focus on calorie
counting and is completely focused on healthy eating, it can be easily adapted.
However, if you are having difficulty in the form of
Clean Eating diet, 80-90% of the daily diet can be consumed with clean diet and
prohibited foods can be consumed. Although this is a method that can be applied
at the beginning, it is best to stay away from prohibited foods after getting
used to this diet.
