6 Tips for Living a Clean Eating Diet

Have you ever heard of diet clean eating or even you've been doing this diet? Is this a good diet to do and has no harmful effects?

What's clean eating?

Like other diets, clean eating is designed with the goal to lose weight. Clean eating diet first appeared when in 1960, but began to be widely introduced in 2007 by Tosca Reno who issued a book titled "Eat Clean Diet". Basically, clean eating is not a diet, but rather a way of life and the selection of food for consumption. Clean eating is touted to reduce weight, improve utilization and energy metabolism, improve sleep quality, create healthier skin and hair, as well as improving mental health.

How do I clean eating?

1. Eating a diet of fresh food ingredients

Clean eating principled to eat foods that are fresh and good through the cooking process. In addition, the main principles of clean eating are not eating packaged foods, such as corned beef, canned fish, sausages, nuggets, even ketchup, and sauces. All meals are preservative and additive substances contained in them should be avoided. More advisable to consume chicken breasts compared with chicken nuggets, or eating apples straight from the apple pie cake containing additives in it. The point is the fresh food is the most important thing.

Benefits avoiding processed foods is evident in a survey of Food and Nutrition Research. In this study demonstrated that people who eat fresh food expend more calories to digest food intake, compared with people who eat processed foods. This can prevent you from obesity and degenerative diseases caused by excess calories and fat in the body.

2. Increase the consumption of fiber

You do not have to be a vegetarian if you want to clean eating, but one of the principles that were introduced in the clean eating is to increase the consumption of fiber in a day. Surely fiber obtained from eating vegetables and fruits fresh.

3. Choose complex carbohydrates as a source of staple food

People who do a clean eating is usually recommended to consume 1200 to 1800 calories. Relatively a small number of calories is intended for a weight loss program. Therefore, it is advisable to frequently consume complex carbohydrates and high in fiber, such as whole wheat bread, brown rice, brown rice, and so on. Besides the suggestion of eating foods high in protein to keep hunger at bay longer.

4. Read the nutritional value at each meal

Your task to find out information about the food that will be given to the body. Instead, if the food has more than one additive, then it should not be consumed. Note also the levels of sodium and sugar in these foods. Clean eating is also very limiting consumption of sugar and sodium. Limit sodium that should be consumed in one day is 2,300 mg of sodium, while processed or packaged foods sodium content can exceed a predetermined threshold.

5. Set the hour portions and eat

The key to weight loss is not only the selection of food but also the portion that is eaten and a regular mealtime. The servings are recommended to perform clean eating is dividing time and eating small portions as much as six times in one day. Eating small meals but often will keep you from feeling hungry, because the process of digesting the food continues to be done by the body.

6. Drink enough mineral water

Within a day, it is recommended to drink mineral water as much as 2 to 3 liters, equivalent to 13 to 8 glasses per day. In addition to making the body hydrated, drinking water and avoid eating calorie drinks make it easier to lose weight.

Do clean eating well-done?

The principle of clean eating is actually almost the same as the principle of balanced nutrition that is 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. Portion control and eating time, avoid processed foods are high-calorie, reduced sugar and salt, eat lots of fiber, and enough water, it is also in the balanced nutrition guidelines.

But the principle of clean eating to avoid is taking supplements as additional nutrients. This is not actually required by the body, because if you can eat fresh food, such as vegetables, fruits, the source of protein, and carbohydrates with servings as needed, then the food can already sufficient minerals and vitamins you. Additionally, if you really want to lose weight, you should consult your health professionals, such as nutritionists, to make it easier to achieve the desired targets and avoid irregularities eating habits.