You've heard it before.
If you want to lose weight in a healthy way, then you need to eat clean.
But what does eating clean mean?
There is a lot of confusion about clean eating because there's no clear definition of the term.
However, there are a few guidelines that most experts can agree upon, so in this article, I'll share some factors that you can use to determine if a food is clean or not.
What Eating Clean Does NOT mean
One of the easiest ways to define clean eating is to describe what it's not.
Clean eating is not the same as eating organic, eating vegetarian/vegan, or eating low-carb or low-fat.
While a food may fit into one of these categories, just being in these categories does not define a food as clean.
What Makes a Clean Food Clean?
The best definition of a clean food is a food that is unprocessed and very close to its natural state.
Processing is something that is done to a food to prevent spoilage and increase the foods shelf life.
Unfortunately, the parts of a food that tend to spoil are the parts that contain the majority of vitamins and minerals.
For instance, whole grains contain the entire grain kernel, which includes the bran, germ, and endosperm.
Many of the nutrients from the grain are contained in the outer bran and germ layers. If that whole grain gets processed, the bran and germ are removed since they are the parts that will spoil and reduce the foods shelf life. The remaining product can be ground into flour and used to make baked goods, cereals, crackers, or bread items that will last on your grocer's shelf for months.
A good way to spot a processed food is by looking for a package. In general, processed or "unclean" foods will come in a box, bag, can, or another type of package.
Clean foods, on the other hand, are more likely to be unpackaged and found around the edges of the grocery store (i.e. the produce and meats sections).
Examples of clean foods include fruits, vegetables, beans, nuts, seeds, and meats.
The Link between Healthy Weight Loss and Clean Eating
Clean eating comes with many benefits, and eating clean to lose weight tops the list for many people.
Clean foods are great for weight loss because many are low in calories, high in fiber, or rich in healthy fats.
Low-calorie clean foods, like leafy greens and non-starchy vegetables, add volume and nutrients to your diet that keep hunger and cravings under control.
Beans are high-fiber clean foods that help keep sugar and insulin levels low in your blood. Low insulin levels create a state in the body that is favorable for fat burning.
Nuts and seeds are clean foods that contain healthy fats. These fats are needed for the absorption of fat-soluble vitamins. They also keep you satisfied, which keeps hunger and cravings away.
Conclusion:
To eat clean, you want to select foods that are unprocessed and natural. Clean foods tend to be found along the outer edge of the grocery store and include fresh fruits and vegetables, beans, nuts, seeds, and meats.
Eating clean is an important part of a healthy weight loss plan because many clean foods are low in calories, yet supply your body with a lot of nutrients, fiber, and healthy fats.
If you want to lose weight in a healthy way, then you need to eat clean.
But what does eating clean mean?
There is a lot of confusion about clean eating because there's no clear definition of the term.
However, there are a few guidelines that most experts can agree upon, so in this article, I'll share some factors that you can use to determine if a food is clean or not.
What Eating Clean Does NOT mean
One of the easiest ways to define clean eating is to describe what it's not.
Clean eating is not the same as eating organic, eating vegetarian/vegan, or eating low-carb or low-fat.
While a food may fit into one of these categories, just being in these categories does not define a food as clean.
What Makes a Clean Food Clean?
The best definition of a clean food is a food that is unprocessed and very close to its natural state.
Processing is something that is done to a food to prevent spoilage and increase the foods shelf life.
Unfortunately, the parts of a food that tend to spoil are the parts that contain the majority of vitamins and minerals.
For instance, whole grains contain the entire grain kernel, which includes the bran, germ, and endosperm.
Many of the nutrients from the grain are contained in the outer bran and germ layers. If that whole grain gets processed, the bran and germ are removed since they are the parts that will spoil and reduce the foods shelf life. The remaining product can be ground into flour and used to make baked goods, cereals, crackers, or bread items that will last on your grocer's shelf for months.
A good way to spot a processed food is by looking for a package. In general, processed or "unclean" foods will come in a box, bag, can, or another type of package.
Clean foods, on the other hand, are more likely to be unpackaged and found around the edges of the grocery store (i.e. the produce and meats sections).
Examples of clean foods include fruits, vegetables, beans, nuts, seeds, and meats.
The Link between Healthy Weight Loss and Clean Eating
Clean eating comes with many benefits, and eating clean to lose weight tops the list for many people.
Clean foods are great for weight loss because many are low in calories, high in fiber, or rich in healthy fats.
Low-calorie clean foods, like leafy greens and non-starchy vegetables, add volume and nutrients to your diet that keep hunger and cravings under control.
Beans are high-fiber clean foods that help keep sugar and insulin levels low in your blood. Low insulin levels create a state in the body that is favorable for fat burning.
Nuts and seeds are clean foods that contain healthy fats. These fats are needed for the absorption of fat-soluble vitamins. They also keep you satisfied, which keeps hunger and cravings away.
Conclusion:
To eat clean, you want to select foods that are unprocessed and natural. Clean foods tend to be found along the outer edge of the grocery store and include fresh fruits and vegetables, beans, nuts, seeds, and meats.
Eating clean is an important part of a healthy weight loss plan because many clean foods are low in calories, yet supply your body with a lot of nutrients, fiber, and healthy fats.
Would you like to learn more about eating clean to lose weight? Dr. Becky Gillaspy is a college instructor of the Science of Nutrition and the owner of DrBeckyFitness.com where she coaches people on how to eat clean for healthy weight loss
Article Source:
http://EzineArticles.com/expert/Dr._Becky_Gillaspy/94433
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