|
You don’t have to be genetically-gifted or young to be healthy and lean; my story is proof. Here I am, at age 48, living my healthiest, best life and I did it by learning how to feed myself properly.
Clean eating originated in the extreme world of bodybuilding – these folks know something about trimming fat from muscle. This way of eating is less of a diet and more of a lifestyle, prompting some to call it a ‘live-it’ rather than a ‘die-it.’ Fad diets imply quick results, but what happens after you lose the initial weight and go back to regular eating? Most people regain the weight and add a few extra for good measure. You’re not set up for long term success with most so-called diets. Instead, you need an eating style that is sustainable and yields long term results. Clean eating does exactly that.
Six meals a day
The first principle is to eat smaller meals more frequently throughout the day, meaning you get to eat more food, not less. Consuming food at regular intervals stimulates the metabolism, which is truly the body’s natural ‘weight loss pill.’ Missing even one meal causes the body to go into ‘starvation’ mode, where it conserves energy and stores fat. You’ll notice this is the opposite of many fad diets that suggest limiting food intake or counting calories – neither of which has ever been proven to produce a healthy, lean body.
The formula is to eat five to six smaller meals a day, every two to three hours. By giving the body regular doses of food, you sustain steady levels of insulin and other digestive hormones, which in turn maintains a higher metabolic rate. This keeps hunger pains at bay, important to avoid overeating.
Lean protein + complex carbohydrates
The combination of lean protein and complex carbohydrates helps to exchange fatty tissue for lean muscle, stabilizing insulin levels and slowing the secretion of glucose into the blood. A gradual release of glucose is important in helping to maintain hormonal balance. On the other hand, erratic swings in blood sugar levels stimulate the pancreas to secrete insulin in an effort to mop up excess sugar, and have been linked to insulin-resistance and type 2 diabetes.
When taken together, protein and carbs prolong digestion, keeping you feeling full longer so you are less likely to overeat. Consume lean protein and complex carbohydrates at each of the six meals. Choose lean proteins such as bison and other game, poultry, fish, nuts, legumes, some dairy and soy. Complex carbs come from fresh fruit and vegetables and whole grains. Use your hands as the ideal guide for portion control: a serving of lean protein fits in the palm of your hand; a serving of complex carbs from whole grains would fit in the cup of your hand; and a serving of complex carbs from fresh vegetables or fruit would fit in two hands lightly cupped together.
Your own take-out
Eating six times a day may sound daunting, but it’s no harder than heading out for a 2:30 pm latte and donut fix. I carry a cooler or insulated lunch bag packed with clean eating foods so that I`m never faced with the decision of what to eat when I’m hungry. I pack raw unsalted nuts, especially almonds, along with crisp apples, non-instant oatmeal and protein powder to add to drinks.
Drink more!
Dehydration is the cause of many vague discomforts, including lethargy and headaches. The lack of water also causes toxins to build up in the body, possibly contributing to disease. It’s essential to drink at least enough water to replace what you use in a day. That translates into three litres for most people. See what a difference proper hydration can make for you.
It’s also important to avoid certain foods including artificial and natural sugar, trans- and saturated fats – virtually all fast food. With all the unhealthy ingredients in fast foods, eating them is like taking the garbage out of your kitchen trash bin and eating it. A simple rule of thumb: if you can’t pronounce it, you probably should not eat it. |
 |
A must habit
If you want to be lean, eat breakfast. It revs up your engine after a long night’s sleep, stokes your metabolism and sets the tone for your day. It provides those first critical nutrients that determine if your day is going to be loaded with energy or flat. It’s important to start your day with the vital nutrient combination of lean protein and complex carbs. I’ll have oatmeal topped with flaxseed (for fibre and essential fatty acids), wheat germ and mixed berries, then follow with about five egg whites either scrambled, hard boiled or in an omelet. That may sound like a lot, but it’s necessary to get the day off to a healthy start.
Make this a clean eating day
Living a vibrant lifestyle involves not only knowing what your body needs to function, but also committing to making those healthy food and exercise choices daily. It’s fighting the urge to hit the snooze button so you have time for breakfast. It’s snacking on vegetables rather than chips. This is eating clean!
H&L
Tosca Reno is a professional fitness model and author of The Eat Clean Diet, The Eat Clean Diet Cookbook, The Eat Clean Diet Workout Book and The Eat Clean Diet Training Journal. Visit www.eatcleandiet.com for more information. |
Send To Friend
Print
