If you want to lose some weight then following a healthy eating plan is a good start, but allowing someone else to dictate exactly what, when and how much you can eat is crazy making. G uidance is good but ultimately you must learn to make better choices in your eating which leads to your gaining the ability to maintain your new shape after the weight has been lost. Th e Clean Diet is the solution.
What is the Clean Diet?
The Clean Diet means different things to different people. My ve rsion is less strict than some because frankly I’m not a competitive body builder and I don’t have a modeling contract. Unless you must maintain a specific body weight (as actors sometimes do for instance), you probably are of the same mind as I; that be ing, I want to lead a basically normal life. Eating o ut sometimes, enjoying parties sometimes, and generally not feeling like I have to “watch what I eat” or suffer the consequences. The way I eat is sometimes called the non-dieting approach because I don’t diet, but I do pay attention. That’s wha t the Clean Diet means: paying attention to what you’re eating.
Wha t Can I Eat on The Clean Diet?
Vegetabl es: Enjoy unlimited raw, steam, baked. Go for it. I do not know a nyone who got fat because they ate too many vegetables and that includes carrots, beans, corn and potatoes. Unless you are allergic, there is no reason to shun fresh vegetables. Yes they contain carbohydrates. Get over it. Wean ourselves from sauces, and learn to like them without added butter or salt. Vegetables like car rots and beets for instance are very high in natural sugars (that’s the point — nature intended to give you sweet things whereby you’d WANT to eat them and would consequently get adequate Vitamin C among other things).
Fruit: Try t o eat at least one or two pieces a day. More is fine. There i s no cause to restrict yourself to one-quarter of a cantaloupe or 1 small apple. Who comes up with these rules anyway? An apple contains less t han 100 calories. That’s not exactly going to break the diet bank, is it? Eat all the fresh fruit yo u like, especially late at night if you’re working on learning to give up your chips or cookies habit. Apples are great for snacki ng, as are grapes, bananas, kiwi or anything else you like. Try to eat mostly fresh frui t, and saved canned fruits for once in awhile.
Dried fruits such as raisins are a super concentrated food source and should be treated with respect. A few thrown on your morning c ereal or in your trail mix is fine, but remember super concentrated food is also high calorie food. You don’t need a lot to get the nutrients. Learn the difference between den sely packed nutrients and loosely packed nutrients. Fresh fruit is loosely packed, hi gh in water content, and dried fruit is dense with little or no water. Corn-on-the-cob is loose, corn syr up is dense (and processed too).
An ounce of raisins contain s 85 calories and 201 mg of Potassium, while an ounce of fresh grapes is a mere 20 calories. You’d need four times the fresh grap es to equal the dried.
Clean foods are as close to t heir natural state as possible without being fanatical about it. There is a world of difference between a baked potato and a bowlful of potato chips. One is a good source of nutrients and o ne is a highly refined, richly saturated fat, greasy, salty, modified source of nothing but smears on your napkin. One is satisfying and one leaves you wan ting more. Betcha can’t eat just one was more than a catch phrase for Lay’s Potato Chips. It’s a truism.
Grains & Beans: Who le cereal as w hole wheat, rice, millet, barley, and others. Drop the habit to eat chips and crackers out of a box. Once in awhile is okay, but if you eat them r egularly, then you need to make a modification. Cakes, crackers and the like are simply not go od for everyday fare, if you want to reach a healthy bodyweight. Once in awhile, or special occasions is fine, j ust not every day. Not even every other day. Once a week is plenty, and if you cannot commit themselves weaning yourself off those foods, then you need to adjust to living with a higher body weight. It’s not a character flaw, but it is a fact you mu st face. What you eat, dictates how healthy you will be, bot h mind and body.
Whole grain means whole grain. Bread that li Saints and wheat is not 100% whole wheat. Watch out. Seeing Whole Wheat on the package means not hing. You wa nt and see the 100% Whole Wheat or 100% Whole Gr ain. Brown bread is not always whole grain, but it may be brow n because some molasses was added to color it brown. Whole grain breads are heavier, more dense, chewier. I thi nk they are better. You might not share that belief, e specifically if you t accustomed o the light and fluffy white bread.
When I was a teenager I could easily eat 10 slices of white bread french toast and still not feel satisfied. How ridiculous is that? I could, on the other hand, eat about three types of entire gra in bread french toast and that was enough.
Many people think if it is brown it is healthier, but it is not true. If it is whole grain it is better than refined, but that isn’t li cence to eat lots of bread. A sandwich now and then is just fine, thank you. The best breads a re heavy. Think of being a peasant sitting around the fire Cook a. soup with What kind of bread would be best to sop it up? Some lame white bread that fall apart if fluid has touched, or a thick, hearty brown bread that could serve as a staple if need be? I’ll take the second.
My favorite thing to eat is brown rice wi th stuff. “Stuff” means any plant BREW, or dressing, or just something to so rt of mix in there. Use a little oil, preferably olive or sesame for flavor. My favorite quick vegetable is steamed sliced carrots and onions. Both onio Nazi and the carrot of course fresh and extremely tasty all by thems elves. Once you learn to simply eat foods the way nature presents them, you’ll find your appetite stays more in line with better health.
I didn’t intend to create a food rule book. My intention is to point o ultrasound that you must not live in a meager part of grai ns like 1/2 cup of oatmeal with 1/4 cup skimmed milk and a half a slice of dry toast for breakfast. Eat hearty. I’m an example of how hearty eating will enhance your health, and br ing your weig ht into line, not the opposite. I’ll have one or two cups of oatmeal with raisins and a sprinkle of brown sugar (i t won’t kill you) or if you’ve grown used to it, no sweetener at all. Use milk if you like, or soy milk.
Lean Meats, Chicken, Fish: Support your local butcher and farmer. When you b Uruguay the meat from a butcher’s you can be sure you’re getting the be st available. Okay, it costs more than the grocery store brand. If you want the best, buy the best. Avoid farm bred fish at all costs. Simply ask your Butcher for the stock of fish.
Desserts, treats, snacks: It’s fine eating this stuff, but the practice restraint. If you cannot do that, and I think you will eat the entire sack, then do not get them when you are a lone. Share some with someone else. Buy the smaller size package. Do whatever it takes, but don’t say to yourself you never ate any some foods back, becaus e that just makes it all the more difficult to handle it when the time comes.
The Clean Diet is More a Way of Life than a Strict Set of Eating Rules
Most peop le will allow themselves one or more “cheat days” every week. The best plan is simply to choose eating clean as your primary eating style, and when you don’t you don’t but every meal stands alone. If you over ate at breakfast, you just eat your usual lunch. You don’t try to “make up for it” by skimping on lunch. That’s an equation that will never work. J ust eat normally, and when you occasionally overeat, so be it. That way, rather than always thinking in terms of, “I’ll start my diet again next Monday,” you just get right back on your plan
. While no foods are forbidden on a clean eating plan, common sense rule
s the day.
See if eating a Clean Diet might work for you. Start by adding more fresh fruit, and a few vegetables. Buy frozen vegetables and add them to your other foods, such as when you eat a frozen meal for instance. If you want chips with your sandwich, take a handful (and a half, if you want) and put it on your plate, rather than bringing the whole bag of chips to the table. Decide in advance how many cookies you’ll have. Will four be enough, how about five? It’s still better than half a bag. Take it one day at a time, one meal at a time, and you’ll find things happening in no time.
About the Author
Kathryn Martyn, Master NLP Practitioner, author of the free
e-book: Changing Beliefs, Your First Step to Permanent Weight
Loss, and owner of http://www.OneMoreBite-Weightloss.com
Get The Daily Bites: Inspirational Mini Lessons Using EFT and
NLP for Ending the Struggle with Weight Loss and Tackling any