Indeed not wrong to say that, besides the weight loss drug, the phrase Eat Clean or Clean Eating in recent times has become the keyword many searches as well as issues of concern in almost all forum weight loss or beauty.
Eat Clean is a healthy diet and it not only helps reduce fat, effective weight loss but also contributes to enhancing health. However… Not everyone understands an ” all handicapped ” on diet Eat Clean.
Also because of that, that all this sharing will surely be helpful to you – those who are looking for answers that Eat Clean is and build the menu like?
Find out if Eat Clean simple menu is built like this in the article below. Now BellyFatZone invites you to refer to this article together!
What is Eat Clean?
Eat Clean the diet is always among the top ways people eat more popular and also pretty hot in many countries today.
Eat Clean (clean feed) is a diet in which food is the food using clean, stay away from packaged foods and food used in close to their original form as possible.
It processed should keep a lot of natural ingredients.
Eat Clean diet encourages you to eat whole foods ( foods without processing or processing less ). Such as cereals, fruits, lean meat, colostrum, and nuts as well as healthy fats.
Eat Clean Diet requires you to remove all food containing saturated fats, fats for industrial and food was prepared as sugar, soft drinks, liquor be minimized.
The healthy menu will not only help lose weight, reduce fat but also good for your health you should apply immediately.
Characteristics of organic food in general:
- Cooked at home
- Used as basic raw material
- Do not use preservatives, food colorings, or additives
- Minimal processing.
And today, the definition Eat Clean is what also changed a lot in order to suit the needs of each person.
A clean diet focused largely on plant material and say no to meat and milk. “Healthy Menus” Eat Clean Expert also encouraged to use if you want to get in shape slender.
But while others choose seasonal food. In addition, the Eat Clean diet also cut out alcohol strict and caffeine.
The phrase ” Clean Eating ” which is “clean eating”, appeared in the 1960s with the meaning of “Eat food to its original form.”
At that time, many cultural revolutions are taking place and the food fight is no exception.
Clean Eating menu using healthy foods, natural and ethical means your value also increased at that time.
The Basic Principles of Eat Clean
These are very simple rules but you need to read them carefully. This helps you to quickly move in the right direction and achieve your goals.
Eat natural, whole, unprocessed foods
Absolutely stay away from foods contained in jars, cans (processed foods). Except for some foods naturally contained in packaging such as fresh vegetables, rice …
Nearly healthy foods will always be fresh and free of chemicals.
Avoid added sugar
Eat fresh fruits and stay away from foods with added sugars such as,
Choose whole grain, unprocessed grains
The fibrous grains are usually digested very quickly into the body, increasing blood sugar and insulin levels, causing fast hunger.
- Noodle Soup
- White bread
Unprocessed grains are whole grains, slow to digest, keep you fuller for longer, and reduce hunger.
Choose lean protein
Here, protein is a rich source of food supplement for muscle and body development. You need to pay close attention and supplement every day.
Read the article on the list of the richest protein foods to add to your daily meals!
The foods used in this method must be the most natural, as fresh as possible.
Minimize unhealthy fats, sugar, soft drinks, stimulants …
How to process Eat Clean food?
Cooking does not alter the food, but it can take away valuable nutrients contained in the food.
Some substances will be lost during food processing such as vitamins and minerals, but also some other substances are synthesized, increased during cooking like Lycopene.
Therefore, it is best to eat a wide variety of different foods in 2 ways: raw and cooked.
During the cooking process, you should find ways to maintain the originality of the food, stay away from high-fat recipes such as frying, frying … whether it be vegetable or animal oil.
Minimize the seasoning too much with sugar, monosodium glutamate. As for fruits and vegetables, stay away from frying … and keep in the most natural form like salad …
How to eat according to the Eat Clean diet properly?
- Always eat 6 meals/day, each meal is full of essential nutrients, most importantly protein.
- Load the body with enough nutrients: Protein (meat, fish, eggs, milk …), starch, fat (vegetable oil), vitamins and minerals. In terms of carbs, we should not cut them completely because our goal is still to eat enough nutrients to stay healthy and beautiful. By removing carbs, you will have less strength to exercise and more muscle loss. Choose foods that contain slow-digesting carbohydrates to reduce hunger.
- Limit all kinds of fast food, snacks, carbonated drinks, canned foods, processed foods …
- Drink plenty of water every day.
- Cook yourself.
- Do not skip meals, especially breakfast.
- When using this method, you need to calculate the total number of calories you burn each day using the TDEE online calculator. Then, if you want to lose weight, eat fewer calories than TDEE and vice versa.
- Limit confectionery, ready-to-eat foods because this bad sugar will turn into excess fat.
- Should eat lots of fruits and vegetables every day.
How to reduce the amount of sugar in the diet?
Unnatural sugar, also known as added sugar, is one of the causes of excess energy in the body and fat accumulation.
- Stay away from high-sugar, processed drinks …
- Drink plenty of filtered water or fruit juice.
- Cut back on junk food.
- Eliminate confectionery …
To eat according to the Eat Clean diet, how much protein/day should I eat?
Protein plays a very important role in the development of the body and muscles, so you need to pay attention to supplementing it. You should read the article What Protein is for to better understand it.
Normally, you should immediately read the article 1 day to eat how much protein is enough to know how much you need to eat each day.
In general, it is often difficult for people to get enough protein, especially those who are choosing a combination of weight training and Eat Clean.
The advice for you now is that in addition to eating, you should buy bodybuilding powder to ensure protein. In particular, these types of milk have extremely high absorption capacity, helping to develop muscles.
How to add fat properly?
Before now, many people mistakenly think that if you eat fat, you will be fat, but it is wrong! Fat also comes in two distinct types, namely good fats and bad fats.
Healthy fats are monounsaturated fats like butter, nuts … and polyunsaturated fats like fish oil, omega-3 …
Harmful fats are fats found in animal fats, candies …
Eat Clean does not prohibit you from staying away from fat, but take advantage of sources of healthy fats.
Why do we need to reduce the amount of salt when processing?
Lack of salt, the body will suffer many dangerous diseases, but too much intake also causes many diseases such as high blood pressure, memory loss …
Ideally, when using the Eat Clean method, eat as much as you can. It can be difficult at first, but you just need to slow down and get used to it.
When Eat Clean, do I need practice
Yes! Weight gain or weight loss depends a lot on a scientific, healthy diet. The advice for you is to combine with bodybuilding to increase muscle and lose fat.
Weight training in addition to stimulating the ability to burn excess fat on the body also helps to increase muscle growth.
This helps the body become firmer, no signs of sagging due to fat. We can say Eat Clean and bodybuilding is the perfect combination for those who really want to transform.
Can Eat Clean lose weight?
If you have read carefully the information given up until now, you will certainly have your own answer.
In essence, Eat Clean is to eat clean, removing impurities harmful to health and physique. Therefore, it will help the body filter out harmful substances, negatively affect the body, cause excess fat …
This will make it easier for you to successfully lose weight.
In addition, eating raw foods will help your body get more nutrients from food. This brings a rich source of energy for health, preventing the risk of obesity.
Here will be the sum of the weight loss menu Eat Clean effect that we want to introduce to you. And that there will be change if you apply the correct instructions.
- Breakfast: 2 pieces of black bread and ¼ cup of blueberries (or can be replaced with any berries you like) – about 295 calories.
- Light snacks: 1/3 cup of boiled soybeans – 96 calories
- Lunch: Toast served with mashed beans – 303 calories.
- Snack: 1 small plum – 30 calories.
- Dinner: Salad with sesame sauce – 499 calories
- Breakfast: 1 whole-grain bread, ½ cup frozen berries, 2 teaspoons of seeds of division, 2 teaspoons of peanut butter: 262 calories.
- Snack: 2 stalks celery boiled – 70 calories
- Lunch: Salad of soy – 333 calories
- Snacks: dried apricots 6 – 51 calories
- Dinner: 1 cup of tangerine and beet salad, 110 grams of chicken breast, 1 slice of bread, cereals – 492 calories.
Day 3: 1,205 calories nutrition
- Breakfast: Toast served with avocado and eggs – 250 calories.
- Snack: ½ cup pistachio nuts – 161 calories
- Lunch: Salad with chicken – 338 calories.
- Snacks: 1 plum – 30 calories
- Dinner: 1 portion of cod and bean tick, ¾ cup brown rice – 426 calories.
- Breakfast: ½ cup quinoa mix oats, ¼ cup soy milk – 296 calories.
- Snacks: 1 plum – 30 calories
- Lunch: bread, 1 tangerine – 323 calories
- Snack: 2 tablespoons almonds – 103 calories.
- Dinner: 300-350 grams of grilled chicken, ½ cup brown rice – 495 calories
Eat Clean Day 5: Total nutrition is 1,205 calories
- Breakfast: 1 slice of bread, cereal, peanut butter 1 tablespoon, 1 banana – 290 calories.
- Snack: ½ cup sliced cucumber and 2 tablespoons sauce – 60 calories
- Lunch: 1 portion salmon salad – 325 calories.
- Snack: ½ cup of boiled soybeans – 130 calories
- Dinner: Grilled pork 1 part celery and cherry tomato – 400 calories.
Day 6 of the Eat-Clean Diet: Total nutrients is 1,224 calories
- Breakfast: 1 cup of vitamins, 1 tablespoon almonds – 265 high.
- Snack: 1 cup blueberries Vietnam – 67 calories.
- Lunch: Salad with chicken – 338 calories.
- Snacks: 1 plum, walnuts 5 – 96 calories.
- Dinner: 140 grams of boiled chicken breast, steamed asparagus branch 10 – 458 calories.
Day 7: The total amount of nutrition during the day is 1,210 calories
- Breakfast: 2 boiled eggs with vegetable options, 30 grams of cheese – 254 calories.
- Snack: 2 tangerine – 70 calories.
- Lunch: 1 portion of spaghetti with minced meat sauce – 408 calories.
- Snacks: 3 medium carrots – 75 calories.
- Dinner: 140 grams of shrimp, 1 cup vegetable option, ½ cup black beans served with prawns and vegetables – 403 calories.
After you have found a hint about Eat Clean diet reduces fat in 7 days. What you need to know while not all.
The share below will help you know the principle of building an Eat-Clean Diet, benefits; so that more flexibility in how the new menu choice.
The basic principle of the Eat Clean Diet is what?
- Eating foods high in pure, natural, unprocessed.
- Avoid using food supplements sugar (sugar added): honey, fruit juice, syrup, coconut nectar, …
- Do not eat whole grains, not refined as white rice, pasta, white bread, …
- Choose foods with lean proteins: skinless chicken, turkey, fish, beans, …
- Using seafood, mushrooms, beans.
- Eat Clean Diet mainly use products rich in fiber and vitamins from vegetables, fruit.
- Load the good fats from olive oil, sesame oil, avocado, …
Understand the note on the menu to build Eat Clean simpler for me.
Cook at home to control all of the above problems, the energy that you consume in your body, the best way is to cook at home.
Each of them has its own favorite dishes, so you can choose a reduced-fat diet Eat Clean suits you, by learning the principles of self-construction and dietary preferences.
The effectiveness and limitations of the Eat-Clean Diet
1. Effective when applied Eat Clean
Help you limit consumption of food is cooking too technical, too picky.
Instead, EatClean towards eating natural foods, eat only fresh seasonal foods, minimize frozen food, not processed maps that are harmful to health.
Eat Clean Diet helps reduce fat, natural weight loss while ensuring sufficient nutrients.
Ensuring adequate intake of fat, vitamins, protein, starch, … just eliminate sugar, oil, additives. Use lean meat, white meat, seafood, mushrooms, beans, fiber, vitamins, …
Eat Clean help you eat more vegetables, fruits, protein good
These foods will help the body to enhance metabolism, which helps burn excess energy, skin bright and smooth.
And with the principle of eating 6 meals/day cause users not hungry, avoid loss of control. It also helps stomach effective, healthy, absorb nutrients better.
“Eat Clean Diet” is always at the top of the menu “hot” are many celebrities apply.
Remember to drink plenty of water, use of healthy fats for your heart.
2. Limitations of the Eat Clean
- Many people are often subjective, do not learn skills should have done wrong. Seeing famous people successfully applied, then we did the same, refusing to “understand your body” causing the unwanted effects.
- Eat Clean that many people suffered from obsessive. Specifically, people eat Eat Clean calculate calories each, restraints should be easy with a fear phobia.
- Eat a Clean menu fat loss, many people easily bored by simple processing.
Besides the effectiveness and limitations of Eat Clean Diet on, then.
Here, the questions relating to Eat Clean, you should know before starting the implementation.
1. Apply Eat Clean mode affect health?
If you do not know, the food processing industry often contains ingredients such as fat, salt, and sugar higher than homemade foods, or foods full.
According to the study, published by the US National Institutes of Health, to absorb too much of these substances cause harm to health.
Therefore, a clean diet – a Clean Eating menu, eating full of fruits, vegetables, and whole grains can help reduce fat, chronic diseases.
Eat Clean Eating Clean or menu also helps the body fight oxidative imbalance. By focusing on using fresh foods, whole.
2. How do I know that eating Eat Clean suits you?
Besides more efficient and able to promote health, but the Eat Clean Diet can also cause eating disorders.
So for those who have a history of an eating disorder, you need to plan carefully and consult your doctor if your opinion wants to apply this clean diet.
You have to track and calculate the calories in your diet. From that perform slowly Eat Clean Diet to see whether they fit or not?
The sharing on, just can decipher Eat Clean is what? But also suggest the menu Eat Clean effectively reduce fat in 7 days.
Clean Eating with 5 Simple Guidelines:
This article would provide useful information that you are looking for.
I wish you to perform a clean diet success!
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