Are you eating healthy food? The effects of processed food on the world’s population are incredible. The type-2 diabetes rate has sky-rocketed to 8.5% (2014) and high cholesterol is almost 40% (2008). Health problems are also caused by other factors like sitting all day and high-stress levels. That said, the poor diet has become a big problem in the modern world. More people than ever are eating out and this often results in consuming processed foods that are high in salt, sugar, and fat. The eat-clean diet attempts to fix this problem by adding more healthy food sources to people’s diet like lean protein, healthy carbs/fat, and fresh fruits and veggies.
There’s no question processed food is one of the top problems in people’s diets today. So, it’s important to replace these unhealthy food options with healthier options. One approach is the Eat-Clean Diet series by Tosca Reno. She stresses the importance of getting back to basics by eating whole foods and swapping out unhealthy foods that can cause various health problems like high blood pressure/cholesterol There are other factors that affect how healthy people are but diet is one of the main ones. By simply eating fresh/natural foods and making other tweaks you can significantly improve your general health.
What Is the Eat-Clean Diet?
This series was created by Tosca Reno. It focuses on eating clean foods 6x a day and eating the right amounts. This includes options like lean proteins, fresh fruits and veggies, and healthy carbs/fats. You should also exercise regularly and drink enough water.
Reno claims these steps will help to boost your metabolism and turn it into a fat-burning machine. She claims that eating clean can help you drop around 3 pounds per week.
However, you can also get other benefits. They include more energy, healthy eyes, teeth, gums and skin. You also won’t feel hungry, which can cause people to binge and keep eating unhealthy processed food.
The focus of this plan is diet is more important than exercise and genes to maintain good health. This explains why it puts healthy eating front and center. That includes eating lean protein, whole grains, vegetables, fruits, and good fat.
Another focus of the diet is controlling your portion sizes. Besides processed food itself, this is another cause of today’s unhealthy diet. It’s been highlighted in source like the 2004 documentary “Super Size Me.”
This is also a well-balanced plan that doesn’t remove red meat, high-carbs, or lectin proteins. Many health experts agree that the best approach to diet is to eat well-balanced meals that include nutrients from a wide range of foods.
However, the Eat Clean diet has received from criticism from health experts. That’s because it promotes some controversial medical treatments and suggests people take dietary supplements. While over-the-counter (OTC) supplements can improve health they’re still made in factories.
This diet is relatively easy to follow since it includes natural foods you can get at a supermarket or farmer’s market. The meals can also be quite simple and just include nuts and fruit. One drawback is since no preservatives are allowed you’ll have to buy your meal ingredients more frequently.
Eat-Clean Diet Explained
Let’s get to the nitty-gritty of the Eat Clean plan:
The USDA’s MyPlate nutrition guidelines recommend these plant-based foods make up half of your daily diet. This particular plan focuses on the fresh variety. It helps to provide the maximum number of vitamins, minerals, and enzymes.
One of the main differences versus other diets is this one allows you to eat six small meals instead of breakfast, lunch, and diner. Studies show that eating 4-6 small meals during the day can make digestion easier and help to prevent your blood sugar from plummeting.
The diet requires you to drink 2-3 liters (3 8-oz. cups) of H2O daily. This provides lots of benefits for your body and brain. Make sure to avoid flavored water unless you’re using fresh options like lemon or mint.
Eat Clean requires you to eat 2-3 servings of “good” fats daily. This includes options like fatty fish, avocados, cheese/yogurt, and olive oil. Many of today’s diets are focusing more on healthy fats based on recent studies.
Make sure to keep portion sizes small. Even big portion sizes of healthy food can be unhealthy.
Each meal should include them when on this plan. This is compared to simple carbs like white sugar, bread, and rice. These processed foods have fewer nutrients than whole foods and cause your blood sugar to spike. Complex carbs are slow-digesting so you’ll get energy from them for a longer time.
This diet includes breakfast. You should eat it daily and eat it within one hour after you wake up. Fun Fact: The word “breakfast” is derived from the idea you’re breaking your “fast “ after dinner during the previous night.
Every meal should be built around healthy protein sources like lean meats or beans/lentils.
Benefits of Eating Unprocessed Food
Unprocessed food can provide many benefits that boost heart health It’s chock-full of nutrients and antioxidants that result in healthy hearts. Some examples include healthy fats and magnesium.
It might also help to reduce risk of inflammation. This is one of the main factors that can lead to heart disease.
An irony is real food costs more money than processed foods. However, if you look at the big picture processed foods can cause extra expenses due to obesity, diabetes, heart disease, etc.
It’s projected worldwide diabetes cases will sky-rocket one-third to 600 million before 2050. High-fiber plant-based foods are one of the best ways to lower blood sugar and reduce risk of diabetes.
Eating real food can help to boost skin health. For example, foods like avocados and dark chocolate can help to protect your skin from UV damage. In addition, studies show that foods like fish, beans, and veggies might help to prevent age-related conditions like wrinkles.
Not all fats are unhealthy like trans/saturated fats. You can get “good” fats from foods like fatty fish and avocados. Olive oil is a mono-saturated fat that boosts heart health.
Studies show that high-sugar foods can provide many health issues. They include insulin resistance, prediabetes, diabetes, heart disease, and obesity.
Real food usually contains less sugar than processed food. Even when it contains sugars it’s natural sugar so it’s different from highly-processed white sugar.
Studies show that only 5% of Americans get enough fiber. This nutrient can provide various benefits include digestion, metabolism, and appetite. Good sources of fiber include beans, flaxseeds, avocados, and blackberries.
When you eat unprocessed animal/plant foods you get tons of nutrients including:
- Amino Acids
You can get tons of nutrients from the eat-clean diet.