I don’t really like to ever use the word diet – I think that word has gotten a bad rep from all the crazy fad diets that come around every year promising quick results with little to no effort. The Clean Eating Diet is not really a ‘diet’ at all – it really is a lifestyle change. Followed consistently, you will not only lose weight at a healthy, sustainable rate of about 10 pounds for month, but you’ll also improve your actual health – not just the number on the scale. I know this diet works because its the diet that I used to lose over 50 pounds last year. I also teach these clean eating principles to the people who join my weight loss challenge groups & I have seen consistent results when people of all ages and sizes use this plan.
What is the Clean Eating Diet Plan?
1. Eat 5-6 times a day. You should try to eat breakfast, a mid-morning snack, lunch, a mid-afternoon snack, and dinner every single day. Never skip a meal! Making sure you eat every 2 to 3 hours during the day ensures that your metabolism is always running and helps you avoid overeating because you waited too long. It is a fact – it is easier to pick a healthy choice BEFORE you get to the point where you’re starving! Am I right, or am i right?
2. Choose organic whenever possible. This is kind of debatable for me. I feel like if your budget limits you to conventionally grown produce then you should go for it and not be worried. To me – that is still better than eating something that comes out of a package. On the other end of the spectrum – if money is no object then why not try to avoid as many pesticides as possible? Or at least try to buy the organic versions of ‘The Dirty Dozen’ and a few other things that we eat & drink the most (like milk.)
The Dirty Dozen includes: apples, celery, cherry tomatoes, cucumbers, grapes, hot peppers, nectarines, peaches, potatoes, spinach, strawberries, sweet bell peppers, collards and kale, summer squash and zucchini. The Environmental Working Group named these fruits and vegetables ‘the dirty dozen’ because when they tested all produce, these particular items showed the highest traces of chemicals used during the growing process.
3. Drink at least 2 liters of water a day. Water is not a magic pill but it does help your body run more efficiently and it has ZERO calories!
4. Avoid processed and refined foods. Basically anything in a package. Refined foods include things like white bread & white rice and should be replaced with whole grain versions.
5. Check the label. Avoid ingredients you don’t know. This one is easy. You want to stay away from anything that has more than just a few ingredients listed on their label. Real food does’t have ingredients, real food IS ingredients.
6. Know thy enemies – trans fat, fried foods, and anything high in sugar. These types of foods are fat and calorie bombs – foods that are typically very high in fat and calories but very low in vitamins or really anything thats actually good for you!
7. Consume healthy fats (Essential Fatty Acids) every day. Not all fats are created equal, and Essential Fatty Acids are not only beneficial, but should be added to your diet every day! Some healthy sources of fat include olive oil, avocado, nuts, & all natural nut butters.
8. Pay attention to portion sizes. And when I say pay attention I mean to use the actual portion size and that’s it! Those aren’t suggestions – haha.
9. Reduce your carbon footprint. I feel the same way about your carbon footprint as I do about organics. Great if you can, but if not – oh well. This ‘lifestyle’ is all about living in harmony with the earth and the food within it – which is great in a perfect world, but not always realistic.
10. Shop with a conscience. Similar to #9. Would you rather eat pork that grew up playing and roaming on a farm or pork that spent their whole life in a facility? I think that animals should be treated humanely – but I still eat them. Maybe you don’t even care!
11. Slow down & savor. It seems so basic – but you should enjoy your food! To me, that means not eating something just to eat it – Be Picky! Make sure that anything that passes your lips is something that you really like.
12. Take it to go. A girl scout’s motto is always be prepared, right? Well I officially induct you into the girl scouts and I expect you to keep healthy snacks at the ready at all times! (as well as packing your lunch to take to work!)
13. Make it a family affair. The beauty of the Clean Eating Diet Plan is that it’s nothing crazy. It’s just real food, and there’s no reason why your whole family, from the largest to the smallest can enjoy the same meals. My whole family, including my 6 year old and a 1 year old, eat the same dinner every night.
You might be wondering how much weight you can use by switching to a clean eating diet? It really depends on how much weight you have to lose. If you are between 1-50 pounds overweight you can expect to lose 2-3 pounds a week – which is the perfect rate for long-lasting weight loss. If you are over 50 pounds overweight then you can expect to lose weight at a much faster rate – up to 7 pounds a week.
Clean Eating Diet Plan Resources
- Are you ready to lose weight & get healthy? Join my next 30 day weight loss challenge!
- Check out my clean eating blog to see my favorite easy recipes
- My clean eating & healthy snacks pinterest boards are full of recipes and ideas
- Sign up for my email newsletter to get clean, healthy reminders straight to your inbox