Tips for Living a Clean Eating Diet - Healthy T1psHave you ever heard of a clean eating diet, or have you even been on this diet? Is this diet good to do and does not have a harmful impact?
Is it clean eating?
Like other diets, clean eating is designed with the aim of losing weight. Clean eating diets first appeared when in 1960, but began to be widely introduced in 2007 by Tosca Reno who released a book called "Eat Clean Diet". Basically clean eating is not a diet, but rather a way of life and the choice of food for consumption. Clean eating is said to be able to lose weight, increase energy use and metabolism, improve sleep quality, make skin and hair healthier, and improve mental health.
1. Eating fresh food
How to do clean eating?
Clean eating has the principle of consuming fresh food and through a good cooking process. In addition, the main principle of clean eating is not eating packaged foods, such as corned beef, canned fish, sausages, nuggets, even soy sauce and sauce. All foods with preservatives and additives in them must be avoided. It is advisable to consume chicken breast compared to chicken nuggets, or eat apples directly from apple pie containing additives in it. The point is fresh food is the most important thing.
The benefits of avoiding processed foods are proven in a Food and Nutrition Research survey. In this study, it was proven that people who ate fresh food produced more calories to digest the food that came in, compared to people who ate processed foods. This can prevent you from the incidence of obesity and various degenerative diseases caused by excess calories and fat in the body.
2. Increase fiber consumption
You don't have to be a vegetarian if you want to do clean eating, but one of the principles introduced in clean eating is to increase fiber consumption in one day. Of course fiber is obtained from eating fresh vegetables and fruits.
3. Choose complex carbohydrates as a staple food source
People who do clean eating are usually recommended to consume 1200 to 1800 calories. This small amount of calories is indeed intended for weight loss programs. Therefore, it is recommended to frequently consume complex and high-fiber carbohydrates, such as whole wheat bread, brown rice, brown rice, and so on. In addition it is also recommended to eat foods that are high in protein that can hold hunger longer.
4. Read the nutritional value of each food
Your job is to find out information about food that will be given to the body. It is better if the food has more than one additive, then do not consume it. Also pay attention to the levels of sodium and sugar in the food. Clean eating also greatly limits the consumption of sugar and sodium. The limit of sodium that can be consumed in one day is 2300 mg of sodium, while in processed foods or packaging the sodium content can exceed a predetermined limit.
5. Adjust the portion and hours of meal
The key to losing weight is not only the selection of food, but also the portion eaten and regular meal times. The recommended portion in doing clean eating is to divide the time and portion of meals by as much as 6 small portions in one day. Eating small portions of food but often will prevent you from feeling hungry, because the process of digesting food continues to be carried out by the body.
6. Drink enough mineral water
Within a day, it is recommended to drink 2 to 3 liters of mineral water, equivalent to 13 to 8 glasses per day. In addition to making the body well hydrated, consuming drinking water and avoiding calorie drinks makes it easier for you to lose weight.
Is clean eating good?
The principle of clean eating is actually almost the same as the principle of balanced nutrition recommended by the Ministry of Health of the Republic of Indonesia. So, in fact we have long been encouraged to do what is called clean eating. Set the portion and time to eat, avoid processed foods that are high in calories, reduce sugar and salt, consume lots of fiber, and enough water, are also things that are also in the balanced nutrition guidelines.
But the principle of clean eating that must be avoided is to take supplements as an addition to nutrients. This is actually not needed by the body, because if you can eat fresh food, such as vegetables, fruit, protein sources, and carbohydrates with portions as needed, then these foods can meet your mineral and vitamin needs. In addition, if you really want to lose weight, you should consult first.