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We have all heard about the benefits of clean eating for a long time. Celebs back it and so do the best nutritionists and the benefits of eating healthy and clean can beat any other diet! However, there are some rules following this diet. Let’s explore and start eating clean today!
Cooking at home
The easiest way to control your food is to have someone prepare it for you. That way, you can control how much salt, sugar, flavor, and fat goes in, and you can try to keep those levels as low as possible. Have you ever wondered why restaurant food tastes so much better than homemade food? That’s because restaurants tend to add some salt and butter to everything they cook.
When eating clean for beginners, you need to be familiar with the nutrients. Because they will tell you everything you need to know about the foods you are considering eating. Look for substances with relatively few ingredients and look at each ingredient in terms of “Is this something I would cook in my kitchen?” If not, skip it. Pay attention and avoid foods with labels that include “hydrolyzed” or “modified,” as these indicate further processing and words ending in “-ose” because those labels indicate added sugar (think fructose). Look for labels with “whole grain” and “whole wheat” in the ingredients. If the food is high in calories, make sure it’s low in saturated fat and sugar, with calories coming from fiber and lean protein instead.
Processed food is food that has not been modified or created in a laboratory or factory. Since whole foods have not been processed or refined, no added sugars, preservatives, dyes, fats (including hydrogenated fats), or salt have been added to the product for flavor or to enhance the taste. shelf life or form.
Whole foods include fresh fruits and vegetables, lean protein, unsalted nuts/seeds, whole grains, full-fat dairy products, and dried beans/legumes. In addition to eliminating additional and unnecessary waste when processing, unrefined foods also bring many nutrients and fiber needed for your body to function. Make the food you are eating more beneficial to you.
Make sure that the food you are choosing contains the right amount of protein, carbs, and fat as all three of these foods are necessary for the proper functioning of the body. For example, broccoli is a carb, but also provides fiber, antioxidants, and many other important nutrients, making it a great choice when eating clean. So, the fat you are eating should come from unsaturated fats as much as possible, avoiding saturated and trans fats if possible.
Limiting fat, salt, and sugar
- The amount of fat you should eat a day should only make up about 20-35% of your total calories. However, many familiar everyday dishes have a very large fat content. Reduce fat by doing the following:
- Avoid cooking and eating deep-fried foods.
- Limit intake of animal fat.
- Reduce the amount of oil by 1/3 when frying, sautéing, stocking, rimming…
- Add less salt: Add a teaspoon of salt a day when cooking.
- Light dip: Limit the amount of dipping sauce or dilute the dipping sauce more.
- Prioritize cooking for yourself to control seasoning and calories.
- Choose to eat less sugar instead of 100% sugar (milk, yogurt, milk tea, confectionery…)
- Change carbonated soft drinks to Light, Diet, Zero… (it’s better if you give up completely)
- Reduce the number of sweets and junk food to 2/3 of what you currently eat.
- Add a teaspoon of sugar when cooking.
- Use table sugar to replace part of the diameter you are using.
A clean eating diet is like other methods of weight loss, to achieve the effect you need to strictly follow the principles of menu building, ensuring the body is still provided with adequate nutrients and calories. necessary for the day’s activities.