Clean eating for a healthy life is gaining popularity every day. Is it worth it? What should you do to eat clean for a healthy life? Improve the quality of your life by bringing it back on the right track, least tampered with, and closest to nature!
What Is Clean Eating?
Clean eating involves taking whole foods rather than relying on processed and store-bought items and cooking more at home. It typically involves taking nutrient-dense foods along with healthy fats, fruits, vegetables, and whole grains. You see, eat clean' refers not only to hygiene but more to altering your lifestyle into a healthier one.
Clean eating is something else than just a diet plan. It is set apart from things like keto or Mediterranean diet because it has no time limitations. It becomes a part of one's life and goes on like that.
Besides, it has relatively long-term goals. While a diet plan focuses on reaching a certain level of weight or lipid profile in blood, clean eating is a way to live a healthy lifestyle.
What are the Benefits of Clean Eating?
A clean eating lifestyle brings myriads of health benefits, and with health benefits come a family of services and the chain goes on because health is wealth! Let's go over the significant three of them:
Whole-grain foods provide more nutrition and a smaller number of calories as compared to the processed ones. Vegetables, fruits, and beans, in addition to being low in calories, offer a large amount of dietary fiber. Fiber is particularly important in helping in weight loss since it makes you feel full for a longer time and offers minimum calories.
A diet rich in fiber, lean protein, whole grains, fruits, and vegetables has been seen to maintain a healthy weight without even monitoring calorie intake.
Exercise is another way to lose weight quickly. Wear stylish, comfortable workout clothes to break a sweat and burn fat at the gym.
Heart and Gut Health
Hypertension and the resulting health issues, such as heart attacks, stroke, coronary heart disease, are becoming prevalent. High blood pressure or hypertension is directly related to unhealthy eating and lifestyle patterns such as trans fats and lack of physical activity. Risks are even more significant with overweight and obese people.
Eating healthy fats, increased dietary fiber and lean protein mass in diet, and daily physical activity can considerably reduce the risk of developing hypertension and heart conditions.
Diet rich in sugar and unhealthy fats promotes inflammation in the gut area, alters the gut microbiota. Clean eating patterns with prebiotics and probiotics help the gut bacteria flourish. These, as a result, produce Vitamins K and B and maintain colon health.
The health of the next generation
Choosing a clean eating lifestyle is like choosing a clean eating lifestyle, and hence a healthy lifestyle for quite a number of your coming generations. Children take on the patterns and habits of the adults they observe or live with.
Health and wellness are something that happens with lifestyle modifications more than absolutely anything in the world. And that's what makes it even more stressful for people struggling with metabolic syndrome, diabetes, obesity, heart diseases, and even mood swings. Because it becomes very uncomfortable to stop living in a certain way or start living in a certain way. With healthy eating patterns by default, this won't be an issue for you and your family.
Tips to Eat Clean for a Healthy Life
Clean eating is not an option. It's imperative for this one life and the way you spend it.
Here are some tips that may help you bring clean eating into your life. Remember to take them in slowly, but steadily!
Incorporate more plant-based ingredients in your diet and on your table. Whatever you are having for lunch or dinner, prepare a color-boosted salad alongside. Cut as many of your favorite vegetables as you can. Munching on vegetables gives your meal the essential fiber content that:
Gives satiety value to the food, which makes one feel full for a longer time. It feeds the good bacteria in your gut, thus improving gut health. It enhances the lipid profiles of the blood by lowering cholesterol, and therefore reduces the risk of developing hypertension and heart diseases.
In addition to the fiber and its immense benefits, green vegetables are a storehouse of vitamins, minerals, and antioxidants that help fight and prevent cancer.
Apart from preparing salads separately, you can use vegetables in your favorite dishes creatively, such as omelets and smoothies, or experiment with new ones.
Cut Out Added Sugar and Refined Carbs
When cleaning up your diet, phasing out treats, beverages, and any source of added sugars should be the first step to take. All sources of sugar and refined carbs are no good news for health since they provide zero nutritional value. Instead, they pose serious health risks by increasing weight and levels of triglycerides in the blood.
White rice, bread, pizza dough, pastries, breakfast cereals, sweet desserts, and pasta might be filling you up, but they are devoid of protein, fiber, vitamins, and minerals. All they offer are calories and sugar, which can easily make you overweight. Also, since they do not contain fiber, refined carbs digest quickly, and you feel hungry again. And then, overeating, overweight, obesity, and cardiovascular disorders sequentially follow the trail of events.
Use whole-grain such as oats and barley, Protein, and good-fat-based foods to replace refined carbs-based foods in your diet. Use fiber to fill you up. Increase the proportion of Protein such as eggs and white meat. Say goodbye to sugar-based beverages and even artificially sweetened ones. Customize your snacks and midnight sugary treats into clean and healthier ones. Greek yogurt, dark chocolate, fruits such as berries are some of the ideas you can play with.
Cook at Home
People who frequently cook at home consume fewer calories than those who don't cook at home that much, a Johns Hopkins study suggests. Using your kitchen and hands for preparing meals gives you the edge of monitoring your calories and nutrient content yourself. It is the easiest way to check post what goes in and stays out of your body and skip that laborious and frustrating phase of reading labels, researching about each ingredient, and still be oblivious.
Besides, it gives you a chance to skip store-bought, junk, unhealthy food you buy on a busy day. Convenience food is high in sugar, salt, calories, and chemical additives such as preservatives and hormones. But make sure you do all the right things when you are cooking at home. Otherwise, baking a pizza at home instead of getting it delivered won't make that much of a difference!
Food Quality, not quantity
When shopping for groceries, selecting foods, and reading labels for a clean eating lifestyle, pay attention to ingredients as well, not just calories. You don't just see a high-calorie food and avoid it straight up. It would help if you looked at the nutrients it is packed with.
For example, nuts are high in calories. They are surprisingly filling and offer a lot of vitamins, minerals, and omega-3 fatty acids. Similarly, avocados are filling too. They are rich in fiber and healthy fats and help in weight loss.
You can also go directly dealing with local farmers for poultry, eggs, bread, vegetables, and fruits. This way, you can make sure how these things are grown or raised; the best way to check quality!
Instead of choosing and rejecting ingredients on the basis of calorie content, look for what value they offer through nutrients because clean eating is not just about weight loss. It is about lifestyle change.
Fill it up with Protein
Protein is an essential part of your diet. Proteins make up the lean muscle mass of the body and are important in building immunity in the form of antibodies against diseases. Proteins perform critical survival-depending functions in the body, such as hemoglobin that carries oxygen throughout the body.
Proteins in diet are a great way to improve the satiety value and nutrient content of your meal. A higher ratio of Protein helps get rid of excess fat in the body and boost metabolism.
Eggs, tofu, fish, poultry, nuts, and beans are some clean sources of Protein. These can easily be used to customize your meals to make them healthier or making creative, filling, and healthy snacks. Also they are a good source of high calories.
A healthy lifestyle that involves clean eating habits is extremely important to eliminate more than 80 % of health issues faced by people around the world. A clean eating lifestyle is what ensures decreased health risks for the coming generations as well. Because clean eating, as we discussed, helps regulate weight and metabolism, provides heart and gut health, and protects against infections and cancer. Clean eating does not only refer to low-calorie intake and losing weight. It's about phasing out all the bad things from the table, such as processed carbs, sugars, unhealthy fats, and high-calorie foods, bringing forth nutrient-packed foods that help you live a longer and healthier life.