Eating Clean has so many benefits. It makes everything healthier, your hair, teeth, and skin. It seems difficult and most don’t have any idea where to begin. This is where I come in. But first, let me tell you who I am.
This post contains some affiliate links, please see my disclaimer to find out more.
Who am I?
My name is Brandy, I’m a mother of two gorgeous girls. I have some health issues that most women experience and affects their weight. PCOS, polycystic ovarian syndrome, causes most women with it to become obese. The hormones get all kinds of crazy and awful things start happening to the body. Hair grows where it shouldn’t, weight won’t go away. UGH. It’s terrible.
Now, here’s the kicker, the weight gain is in part to the polycystic and in order to control the polycystic I have to lose weight. See my frustrations?
I also have been diagnosed with fibroid tumors that have also caused me menstrual problems. Which again affects weight gain.
My addiction to sugar and carbs doesn’t help either. I have a love affair with both Little Debbie snack cakes and fresh bread. The pain is real. I tell myself that’s a better addiction to have than drugs and alcohol but I’m starting to question that theory every time I bend over to tie my shoes.
What is clean eating?
Clean eating is the belief that there are health benefits from eating whole foods in their most natural state and avoiding processed foods such as refined sugar. – Wikipedia.
When you eat “clean”, you are eating foods that haven’t been created in labs or manufactured by man. You can get it from outside through animals, gardens or plants.
There are no processed foods or at the very least, limited amounts. In the strictest definition of the term, anything you do to change a food’s original form constitutes “processing.”
Think of it this way, can you walk outside and just get chicken nuggets? No. You can get meat from the chicken but the batter comes from flour. Flour in batter is white flour which has chemicals mixed in.
You’re always looking for food in it’s natural state. Could you get it, if there were no grocery stores?
The best thing you could do for yourself when starting a new diet or lifestyle change with eating is keep a food diary. You can see changes and when changes stop, you can see what you’ve done differently.
Whole foods are foods without artificial preservatives, colors, flavors, sweeteners, and hydrogenated fats.
Eating whole foods have so many more benefits than just weight loss.
- reduce blood pressure
- reduce cholesterol
- help regulate blood sugar
- aids in digestion
- best way to get essential micronutrients
- helps keep your hunger satisfied longer
Micronutrients are things like Iron, copper, iodine, zinc, etc. These nutrients are needed in every living organism.
The Evil of White Foods
If there is one thing you should avoid during the eating clean process, it’s white foods. Foods that are white in color and that have been processed and refined, like flour, rice, pasta, bread, crackers, cereal, and simple sugars like table sugar and high-fructose corn syrup.
Natural, unprocessed white foods, such as onions, cauliflower, turnips, white beans, and white potatoes don’t fall into the same category. Just as long as they aren’t dropped in the deep fryer.
These white foods make up simple carbs. I’ll jump into carbohydrates further down. Keep going!
Schedule your eating
In order to keep your metabolism burning at max capacity, you need to eat every two or three hours! Your metabolism is your fat burning furnace. You have to keep the fire stoked. It starts to drop off and die out after about three hours.
The first rule of your metabolism is to eat first thing in the morning. Within about 30 minutes of waking. You’ve been rested all night and your metabolism is slowed way down.
Most people, myself included, HATE eating when we wake up. Once you’re out of the habit it is hard to get back at it. Just like that habit, once you start eating breakfast it doesn’t take long to make it a habit. I now know after about an hour if I forgot to eat, my stomach starts growling.
Here’s the kicker, don’t eat tons of food each meal. Eating every two to three hours enables you to have 5 to 6 small meals every day.
Schedule it according to your work day. Which most likely means you’ll have to pack a lunch.
9:30 small snack
2:30 small snack
7:30 small snack
You don’t have to have that last snack of the day, if you have one make sure it isn’t sugar! You’ll start sleeping better and you won’t be starving by morning.
The next best tip to maximize fat burning with your metabolism is to eat a portion of protein and a portion of Complex Carbs with EVERY meal. So let’s dive into that.
Throw food in the crockpot and make it easy on yourself. Check out Clean Eating for the Slow Cooker.
What to eat
As previously stated you need to eat protein and complex carbs as in vegetables with every meal. Every other meal you add a good fat and the opposite meals you add a starchy grain. Keeping in mind the correct portion sizes. Keep reading that’s coming too!
- Peanut Butter
Complex Carbs (vegetables)
Complex Carbs (Starchy Grains)
- Brown Rice
- Cream of Wheat
- Wheat Germ
- Whole-grain Pasta and Breads
Complex Carbs (Starchy from Veg.)
- Sweet Potatoes
- Split Peas
- Cold-water fish
- Hazelnut oil
- Nut butters
- Olive Oil
- Sunflower Seeds
The most important thing to remember is portion control. You can’t over load your plate or go back for seconds. That’s not gonna help in any way shape or form.
There’s a formula to use your body weight to find out how many proteins, carbs and fats your should have in a day. One of my favorite is that measures from your calorie intake is here. However, click here to find a more detailed calculator.
A quick and easy way is the hand method.
Learn How to Read the Labels
When you’re grocery shopping rule #1 is to stay on the outer parameter of the aisles. Picture your grocery store. Along the outter aisle are things like meat, cheese, dairy, fruits and veggies. As you work your way in towards the center, it gets more unhealthy and more unhealthy. The baking aisle is usually smack dab in the center.
Rule #2 is learn how to read the labels. You will see your calories, portion size, and percentages of macronutrients. Under the macronutrients, are the lists of other ingredients. If you can’t pronounce it, it’s bad!!!!
As I’ve stated in my previous blog http://fattofabmom.com/water-weight-loss you need to drink a lot of water throughout the day.
The feeling of dehydration can sneak up on you. It causes people to feel like they’re hungry and they rush to the food. That’s why they recommend drinking a glass of water before meals to fill you up.
Drinking water also helps make your hair and skin look great and it helps to flush out toxins from your body.
The best book I have ever read which taught me most of this and made it all so simple to me was Tosca Reno’s Eating Clean Diet Recharged!
Finally, comment below on any good clean eating recipes or recommendations.
The post Eating Clean – What Is It? How To Make It Simple. appeared first on Fat to Fab Mom.