Table of contents:
- What is that clean eating?
- How to do clean eating?
- 1. Eating food from fresh food ingredients
- 2. Increase fiber consumption
- 3. Choosing complex carbohydrates as a staple food source
- 4. Read the nutritional value of each food
- 5. Adjust portions and hours of meals
- 6. Drink enough mineral water
- is clean eating well done?
Have you ever heard of diets clean eating, or even you are already on this diet? Is this diet good to do and not have harmful effects?
What is that clean eating?
Like other diets, clean eating designed with the aim of losing weight. Diet clean eating First appeared in 1960, but was widely introduced in 2007 by Tosca Reno, who released a book entitled "Eat Clean Diet". Basically cleaneating is not a diet, but rather a way of life and the choice of food for consumption.Clean eating it is said to be able to lose weight, increase energy use and metabolism, improve sleep, make skin and hair healthier, and improve mental health.
How to do clean eating?
1. Eating food from fresh food ingredients
Clean eating have the principle to eat fresh food and go through a good cooking process. In addition, the main principle of clean eating that is, not consuming packaged foods, such as corned beef, canned fish, sausages, nuggets, even soy sauce and sauces. All foods that are preservative and contain additives in them should be avoided. It is more advisable to eat chicken breast than chicken nuggets, or eat apples directly instead of apple pie which contains additives in it. The point is fresh food is the most important thing.
The benefits of avoiding processed foods were proven in a Food and Nutrition Research survey. In this study, it was proven that people who eat fresh foods spend more calories to digest the food that is entered, compared to people who eat 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 vegetarian to do this 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 consuming fresh vegetables and fruits.
3. Choosing complex carbohydrates as a staple food source
The one who did clean eating it is usually recommended to consume 1200 to 1800 calories. This relatively small number of calories is intended for weight loss programs. Therefore, it is advisable 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 high in protein that can withstand hunger for longer.
4. Read the nutritional value of each food
Your job is to find out information about the food that will be given to the body. We recommend that, if the food has more than one additive, then don't consume it. Also pay attention to the levels of sodium and sugar in these foods. Clean eating also severely limit consumption of sugar and sodium. The limit of sodium that can be consumed in one day is 2300 mg of sodium, while in processed or packaged foods the sodium content can exceed the predetermined limit.
5. Adjust portions and hours of meals
The key to losing weight is not only the choice of food, but also the portions eaten and regular meal times. Recommended portion of doing clean eating that is, dividing the time and eating 6 small portions a day. Eating small, frequent meals will keep 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 mineral water as much as 2 to 3 liters or the equivalent of 13 to 8 glasses per day. In addition to keeping the body well hydrated, consuming drinking water and avoiding calorie drinks will make it easier for you to lose weight.
is clean eating well done?
Principle clean eating in fact, it is 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. Adjusting the portion and timing of meals, avoiding high-calorie processed foods, reducing sugar and salt, consuming lots of fiber, and enough water, are also things that are also in the balanced nutrition guidelines.
But principle clean eating what should be avoided is taking supplements in addition to nutrients. This is actually not needed by the body, because if you can eat fresh foods, such as vegetables, fruit, protein sources, and carbohydrates in the portions you need, then these foods can meet your mineral and vitamin needs. In addition, if you really want to lose weight, you should first consult a health professional, such as a nutritionist, to make it easier to reach the desired target and avoid deviating eating habits.
