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Keeping it clean - the Eat Clean Diet
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The Eat Clean Diet is, in my humble opinion, the best thing going for those ready to make a commitment to losing fat and leading a healthier lifestyle. This is basically the way I eat. I've had to buy several copies of Tosca Reno's The Eat Clean Diet book because I loan it out to clients and never get it back!
Because the Eat Clean Diet is a health and fitness overhaul, it fine tunes the metabolism and nourishes the body, skin, hair for a radical transformation. This transformation lasts a lifetime. Here are a few of the basic principles:
- Eat 5 or 6 small meals every day.Eat every 2 to 3 hours.
- Combine lean protein and complex carbs at every meal.
- Drink at least 2 liters,or 8 cups, of water each day.
- Never miss a meal, especially breakfast.
- Carry a cooler loaded with Eat-Clean foods to get through the day.
- Avoid all over-processed, refined foods, especially white flour and sugar.
- Avoid saturated and trans fats.
- Avoid sugar-loaded colas and juices.
- Consume adequate healthy fats (EFAs) each day.
- Avoid alcohol - another form of sugar.
- Avoid all calorie-dense foods that contain little or no nutritional value.
- Depend on fresh fruits and vegetables for fiber, vitamins and enzymes.
- Stick to proper portion sizes - give up the super-sizing!
Remember that this is a lifetime plan. It has been criticized for being too disciplined, but over the course of a lifetime there is definitely room for some exceptions and slip ups. For the past 20 plus years, I have basically eaten this way. That's not to say I've never had a piece of birthday cake, ice cream, pizza or a glass(es) of wine. You've got to look at the big picture, the lifetime plan. If you eat like this 90 -95% of the time, you're going to reap huge benefits from this healthful lifestyle. Combined with regular exercise you will look better, be leaner, healthier and feel terrific.
Here's a typical "eat clean" day:
Breakfast - 4-6 eggwhites scrambled with spinach and chopped tomatoes, 1 slice multigrain toast, 500ml water, clear tea or coffee.
Mid-morning snack - 1 apple with a tablespoon of natural peanut or almond butter.
Lunch - grilled chicken breast in a whole grain wrap with chopped lettuce or spinach and chopped tomatoes; low fat plain yogurt with chopped apple and banana, 500ml water.
Mid-afternoon snack - 1 cup raw cut up vegetables with low-fat hummus; 1/2 whole grain pita cut in triangles for dipping, 500ml water.
Dinner - Adobo-rubbed pork tenderloin with Pico de Gallo, 1 cup steamed broccoli, 1/2 sweet potatoe, 500ml water.
Before bed - 1/2 cup mixed fresh berries; 1 handful unsalted almonds, clear herbal tea if desired.
Want to clean things up a bit? Visit www.eatcleandiet.com.
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- Donuts - almost 500 cals and 30 g fat!
- Marshmallow Fluff - chemical fluff or white poison
- Colas and Sodas - 7 to 9 teaspoons of sugar, chemicals
- Bacon,Deli Meat, Processed Meat - high fat, nitrites,perservatives
- Sugar Loaded Breakfast Cereals - sugar, sugar, sugar + trans fats
- Fruit Juices and Fake Fruit Drinks - high sugar content, preservatives, food coloring
- Junk Food - chips,fried snacks, microwave popcorn are high in fat and preservatives and sodium
- Candy - calorie dense, sugar loaded, health destroying time bombs!
- French Fries - unhealthy fats and trans fats with a side order of free radicals
- Twinkies - If they don't decompose in a dump, what happens to them in your body?
- Giant Sets - 3 or more exercises linked togther and performed in sequence. One set is one time through the giant set.
- Super Sets - 2 exercises linked together that works antagonist or opposing muscle groups like chest and back, quadraceps and hamstrings or biceps and
- Drop Sets - Starting an exercise at one weight, going to failure, and without resting, dropping the weight and continuing on to failure. Continue thi
- Pyramid - Raising the weight with each set or lowering the weight with each set.
- Slo-mos - Doing each repetition very slowly, like 10 seconds up and 10 seconds down.
- Negatives - Using a spotter, the eccentric or muscle lengthening phase of the repetition is emphasized. The spotter assists with the concentric or mus
- Get 6 to 8 hours of sleep nightly
- Combine lean protein with complex carbohydrate at every meal
- Drink green tea daily
- Keep healthy snacks handy
- Get 25 grams of fiber daily
