Clean eating tips are healthy meal planning with a focus on consuming more whole foods. In practice, clean eating avoids manufactured snacks, sweet and packaged foods. So, they are not the same as dieting.
However, applying clean eating according to general guidelines is more effective in losing excess weight than any type of diet. This method of healthy food offers other good benefits. Starting from improving the body’s metabolism, skin health, curing insomnia, to eliminating depression.
Steps to Apply Clean Eating Tips
Clean eating is a nutritional consumption approach that emphasizes the consumption of natural and minimally processed foods. By avoiding foods that contain chemical additives, added sugars, and trans fats, we can significantly improve health. It is not difficult to apply a clean eating lifestyle. Here are some easy tips.
1. Choose Whole Foods
As explained at the beginning, clean eating is a focus on whole foods. You can start with a variety of fruits, vegetables, whole grains, and natural proteins such as hormone-free meat or fish. Avoid foods that contain a lot of additives and preservatives.
2. Avoid Processed Foods
Various types of processed and instant foods are delicious. On the other hand, processed foods often contain large amounts of salt, sugar and trans fats. In clean eating tips, it is better to reduce or as much as possible to avoid it. Thus, you can get an improvement in the quality of health. On the other hand, it saves expenses.
3. Take Healthy Fat Sources
The third clean eating tip is to start consuming healthy fats such as avocado fat, avocados, nuts and olive oil. Avoid trans fats found in fast food and processed foods. Don’t forget to watch your portions and avoid overeating. It can help you control weight and improve digestion.
4. Wash Fruits and Vegetables Well
Before eating fruits and vegetables, be sure to wash them thoroughly first. The goal of these clean eating tips is to remove pesticide residues and other contaminants. Then, avoid eating in a hurry. Give your body time to soak in food and feel full. This can help the body control food intake.
5. Reduce Sugar Consumption
Added sugar is a major cause of diseases such as type 2 diabetes and obesity. Limit consumption of added sugars, including sugary drinks and desserts. As a substitute, please consume fruits only. Not only healthy. Consumption of fresh fruits is more delicious and refreshing.
6. Drink Enough Water
Clean eating tips also include water consumption. Water is an important part of a healthy lifestyle. Make sure to drink enough water every day to keep your body hydrated.
7. Wheat Substitute for Rice
The glucose content in rice is fairly high. In clean eating, it is mandatory to avoid foods that contain glucose. Instead, please consume whole wheat bread, oatmeal, or quinoa. All three energy sources are minimal in glucose, but rich in fiber and protein.
However, if there are no other options besides white rice, then we can still eat it. First, by controlling portions or choosing cold rice. According to Joseph Ashton’s explanation on his personal YouTube channel, consuming white rice that has just been cooked, aka hot, has quite high sugar potential.
To be safer, make sure to choose cold rice that has been cooked for 12 to 24 hours. But also make sure they are not stale. A low glycemic index means blood sugar will be much more stable, and the body will also be healthier.
Have you implemented clean eating tips today? A clean eating lifestyle creates a sustainable diet and supports your long-term health. To be sure, always consult a dietitian or medical professional before making any significant changes in your diet, especially if you have certain medical conditions. /Edit
