Do you know the rules of clean eating? Discover the challenge to eat better
Clean eating is not just a setting food, but a real philosophy of life. Which many personalities at champions have made, explaining how they renounced sophisticated foods to rely on nutritional rules bearers of a new simplicity.
Clean eating is an expression literally translatable as eating clean. In a broader sense, it would be more correct to transpose it as clean and healthy eating, that is to say, nourish ourselves by eliminating preservatives, dyes, thickeners, emulsifiers, and artificial flavors. It is a type of diet created by the nutritionist Tosca Reno. Which provides for the replacement of the most elaborate foods that we usually introduce with simple raw materials. In essence, it encourages the consumption of foods that have suffered the least possible degree of industrial transformation.
This is not a food restriction in the strict sense, nor a slimming diet. But rather of a diet that allows you to recover well-being through a simple and balanced diet. Weight loss is just one of the consequences of a more balanced diet. And attention to what you eat and to your health. Because ultimately, clean eating can help you lose weight.
Increased awareness at the. And leads to the achievement of a more general healthy lifestyle.
How to eat clean with clean eating
The essential prerequisite for clean eating is a conscious and informed diet. Here are some rules that can be useful for preparing recipes and building a personalized menu:
-Encourage the consumption of meals at home, reducing the number of lunches and dinners in the restaurant: eating dishes prepared independently, allows you to learn about the foods used and to better control your diet.
-In front of the plate ready at the table, ask yourself: “What am I eating?”.
-Aiming for quality, quality foods do not need any additives, moreover, it is good to use zero-kilometer raw materials.
-Use seasonal foods, which require less preservatives. And additives for storage after harvest.
-Limit the use of seasonings and seasonings and use simple cooking methods.
-Introduce up to six light meals a day, including breakfast, a fundamental meal to face the day with energy: eating little and often allows to avoid the risk of uncontrolled binge eating (legitimized by hunger). Eating in a programmed manner allows us to control what we eat, avoiding the use of high-quality, low-quality snacks.
-Check the food label during the shopping: it is essential to pay attention to the hidden sugars present in many foods.
-Drink at least two liters of water during the day: drinking reduces the sense of appetite between meals and keeps the tissues properly hydrated.
What are the foods of clean eating
Go ahead for fresh fruit and vegetables and legumes. The clean eating very well tips the consumption of nuts (walnuts, almonds, pine nuts) and seeds, such as chia seeds and goji berries (considered true superfood) and sunflower seeds and flax. The fruit is present in this type of diet in all its forms, including the dehydrated one, such as coconut, banana and apple chips.
To ensure the dishes taste and taste, replace salt and seasonings with fresh aromatic herbs. The consumption of polyunsaturated fats, such as those from extra virgin olive oil, is promoted by clean eating, to the detriment of saturated fats, of animal origin and associated with hypercholesterolemia and increased risk of cardiovascular disease.
Cereals and pseudo-cereals (such as quinoa) are allowed and preferable whole. Clean eating involves the introduction of lean protein, also from meat (especially turkey) and fish. Vegans and vegetarians can use protein sources such as soy and its derivatives.
As for sweeteners, it is useful to prefer brown sugar or honey. In order to control sugar intake, it is advisable to avoid sugary drinks. Such as certain types of fruit juices and carbonated soft drinks.
Ok with fresh ricotta and low-fat yogurt on the dairy front, alternating cow’s milk with vegetable drinks strictly without adding sugar.
To begin to take the path of clean eating, it is, therefore, necessary to abandon a bad diet, made of fleeting and caloric meals in the stress of everyday life.
To support the digestive and intestinal processes, the intake of live lactic acid bacteria with probiotic action may be useful. Furthermore, the formulas with plant extracts (such as chamomile, ginger, passionflower and lemon balm) help eliminate abdominal swelling. And the intestinal balance is restored by promoting the well-being of the whole organism.