Eating clean is the most sensible way to eat. More than a diet, it is a way of life. Follow seven simple principles, and you will live a long, healthy and productive life. If you're overweight or obese, you will lose weight. You will maintain your ideal body shape and stop being a yo-yo dieter once and for all.
1. Whole, natural foods, preferably fruit and vegetables should constitute the bulk of your diet, while you seek to eliminate or keep processed foods to a minimum.
Make it a priority for yourself and your family to eat plenty of fresh fruit and vegetables. They are full of vitamins, minerals, antioxidants, fibre and other healthy compounds. Buy organic if you can afford it. If your budget doesn’t allow it, don’t feel bad and above all, don't use it as an excuse. It’s better to eat non-organic fruit and vegetables than none at all! They will have a positive impact on your health no matter what. If you can grow your own veggies at home, go for it. Nothing tastes better than your own lettuce, tomatoes and herbs. If you don’t have a big back yard, there are ways to grow almost anything hydroponically.
Processed foods are anything in a box, bag, can, or package, and although there are always a few exceptions to the rule (like a bag of fresh green beans), the majority of your foods should be fresh. “If it doesn’t grow, don’t eat it” is a good rule to go by. If you decide to have treats like cookies, cakes or ice-cream, make them yourself using wholesome ingredients. There are plenty of ideas and recipes on the internet.
2. Choose unrefined, whole grain foods instead of refined foods items.
Stick to whole grains whenever possible. Go for whole meal breads and pasta, brown rice and other whole grains like millet, amaranth and quinoa. The combination of carbohydrates and fibre in whole grains stabilises your blood sugar levels and gives you sustained energy. Include legumes in your diet, as they are full of important nutrients and fibre. Stay away from all forms of sugar, including honey, maple syrup, concentrated apple juice or cane juice. They aren't better than ordinary sugar. The only healthy sugar alternative is stevia, and it’s the only one to be recommended if you crave the sweet taste. All other artificial sweeteners have dangerous potential side effects, and aren't worth putting your health at risk.
3. Have some protein, carbohydrates and fat with every meal.
A healthy diet is a balanced diet. Any weight loss programme that cuts out a food group like carbohydrates or fat is likely to be deficient in nutrients. It usually doesn’t work in the long run, as it is unsustainable and too difficult to adhere to. Protein, carbs and fat are all necessary for the normal functioning of your body. You don’t necessarily need to obtain protein from animal sources, as vegetable protein is just as good, and in no way inferior to animal protein. Lentils, soy products and nuts for instance are packed with protein. Make sure to include protein with every meal, especially breakfast: it will keep you feeling full longer, and prevent a mid-morning energy crash, typical if you’ve had a donut or sugary cereal for breakfast. Oats, fruit, nuts and seeds are ideal for breakfast. A porridge with berries and chia seeds will help you start the day and give you sustained energy that lasts all morning. Have a mid-morning healthy snack (e.g. and apple or a banana, or a tub of plain yoghourt).
4. Avoid trans-fats, salt and sugar.
Contrary to popular belief, fat is actually good for you, and it is not advisable to cut it down too low. We need fat to be healthy and to feel full. Low-fat diets have been blamed for the obesity epidemic, as people don’t feel satiated after a meal that is low in fat. Avoid cooking in fat or frying though, as the chemical composition of fat is altered and can be damaging to your body cells. The healthiest way is to cook without fat: steam or broil your food, then ad butter or drizzle virgin olive oil over your dishes, as a finishing touch. If you need to fry anything like a steak or piece of chicken, the only fat considered safe to use is unprocessed, virgin coconut oil, as it is very stable. Avoid processed foods as they are full of trans-fats, which according to science are harmful and contribute to high cholesterol, heart attacks, strokes and cancer. Anything in a package is suspicious, and so are take aways, as you don’t really know what’s in them.
5. Eat six small meals instead of three big ones.
The tradition to eat three big meals tends to stick with us, but it’s not the best way to eat. Eating six small meals makes more sense as it stimulates your metabolism and keeps hunger at bay, while giving you a constant supply of energy. Big meals are followed by a surge of insulin, which can be followed by a drop, especially mid-afternoon or towards the evening. By the time you come home after a day’s work, you feel ravenous and are likely to eat much more than you intended. A big dinner, especially when followed by processed TV snacks, is the best way to put on weight or to sabotage your weight loss efforts. Don’t save all your calories for the end of the day, as it will backfire, and you'll end up putting on more weight instead of losing it.
6. Stay away from sugary drinks.
Avoid all sugary drinks (coffee or tea with sugar, fruit juices, sodas, cordials, soft drinks). These beverages are calorie bombs in disguise, and the high sugar content will make you crave more sweets later down the track, due to a sharp surge in insulin, followed by a rapid drop. You feel worn out and irritable, craving more sugar and junk food. Always stick to plain water, it is a wonderful way to keep hydrated, while detoxing and keeping your kidneys and liver healthy.
Don’t fall into the artificial sweetener trap. “Diet” drinks are possibly just as bad as the real thing, with all the added salt and chemicals. They don’t quench your thirst and research has shown that even though they don’t contain refined sugar, they make the body produce more insulin, which causes hunger feelings and cravings. No one has ever lost weight by drinking diet Coke or Pepsi.
7. Get physically active.
Exercise is good for your body and soul. It keeps your muscles and joints healthy. Our bodies were designed to move, and if we neglect this basic need, we end up sick and depressed. Moderate exercise stimulates your metabolism, encouraging your body to burn more fat, even at rest. It cleanses your liver, kidneys and activates your digestive system. It keeps your heart and lungs in good condition, and strengthens your bones, while boosting your immune system. You’re in a better mood, more optimistic and have more energy. You think more clearly and your memory improves, because your brain receives more oxygen. You sleep better and tend to be more motivated to stick to a healthy diet. Don’t neglect this important part of your daily routine: treat it like a doctor’s prescription!
with love and lots of encouragement,
Bella
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