What is Clean Eating Diet? The Benefits, Meal Plans, and Tips for Sticking to a Clean Eating Diet

Overview of Clean Eating Diet

Clean eating is a diet that focuses on consuming whole foods and avoiding processed and refined foods. This type of diet has become increasingly popular in recent years due to its potential health benefits such as improved nutrition, weight loss, and increased energy levels. In this article, we’ll explore what clean eating is, the types of food allowed, popular clean eating plans, the benefits of clean eating, sample meal plans, how to shop and prepare food for a clean eating diet, tips for sticking to a clean eating diet, and potential risks of a clean eating diet.

Definition of Clean Eating

The term “clean eating” is not an official term or dietary recommendation from a healthcare professional. It is a general term used to describe a way of eating that focuses on consuming whole, unrefined foods and avoiding processed and refined foods. According to registered dietician and nutritionist, Julie Upton, MS, RD: “Clean eating is a simple and healthy approach to eating. It means choosing real, whole foods that are minimally processed.”

Types of Foods Allowed

Clean eating emphasizes eating whole, unprocessed foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Examples of these foods include apples, broccoli, brown rice, salmon, and olive oil. Processed and refined foods such as white bread, frozen meals, and sugary snacks are avoided. Some people also avoid dairy, gluten, and other allergens.

Popular Clean Eating Plans

There are many popular clean eating plans, including the Mediterranean diet, Paleo diet, Whole30, and macrobiotic diet. Each plan has its own specific guidelines, but they all focus on avoiding processed and refined foods and emphasizing whole, unprocessed foods. For example, the Mediterranean diet emphasizes eating fish, legumes, whole grains, fruits, vegetables, and healthy fats, while the Paleo diet focuses on eating meat, fish, eggs, vegetables, nuts, and seeds.

Benefits of Clean Eating Diet

There are many potential benefits associated with clean eating. Here are some of the most common benefits:

Improved Nutrition

Eating a clean diet can help improve overall nutrition by providing the body with essential vitamins, minerals, and antioxidants. For example, a study published in the journal Nutrients found that participants who ate a clean diet had higher intakes of fiber and vitamins A, C, and E than those who did not follow a clean eating diet.

Weight Loss

A clean eating diet may also help with weight loss. Since this type of diet focuses on eating whole, unprocessed foods, it can help reduce calorie intake, which can lead to weight loss. A study published in the Journal of the Academy of Nutrition and Dietetics found that participants following a clean eating diet lost more weight than those following a standard diet.

Improved Digestive Health

Eating a clean diet can also help improve digestive health. This is because this type of diet is high in fiber, which can help keep the digestive system regular. Additionally, avoiding processed and refined foods can help reduce inflammation, which can improve digestion.

Increased Energy Levels

Eating a clean diet can also help increase energy levels. This is because this type of diet is rich in vitamins, minerals, and antioxidants, which can help boost energy levels. Additionally, avoiding processed and refined foods can help reduce fatigue and improve overall energy levels.

Reduced Risk of Disease

Finally, following a clean eating diet may help reduce the risk of certain diseases. A study published in the American Journal of Clinical Nutrition found that eating a clean diet was associated with a lower risk of type 2 diabetes, heart disease, and certain cancers.

Sample Meal Plans for Clean Eating Diet

Here are some sample meal plans for a clean eating diet:

Sample Day 1

Breakfast: Oatmeal with blueberries and walnuts
Lunch: Grilled chicken salad with olive oil dressing
Snack: Apple slices with almond butter
Dinner: Baked salmon with steamed vegetables
Dessert: Berry smoothie

Sample Day 2

Breakfast: Avocado toast with poached egg
Lunch: Turkey wrap with hummus and spinach
Snack: Carrot sticks with hummus
Dinner: Quinoa bowl with grilled vegetables
Dessert: Greek yogurt with berries

Sample Day 3

Breakfast: Smoothie bowl with banana, almond milk, and chia seeds
Lunch: Lentil soup with kale and quinoa
Snack: Celery sticks with nut butter
Dinner: Baked sweet potato with black beans and guacamole
Dessert: Coconut yogurt with almonds

How to Shop and Prepare Food for a Clean Eating Diet

Shopping Tips

When shopping for a clean eating diet, it’s important to focus on purchasing whole, unprocessed foods. Avoiding processed and refined foods is key. Additionally, it’s important to read labels and look for ingredients that are natural and unprocessed. Shopping at farmer’s markets and local stores is also a great way to find fresh, unprocessed foods.

Preparing Tips

When preparing food for a clean eating diet, it’s important to focus on using fresh, unprocessed ingredients. Additionally, it’s important to limit the use of salt, sugar, and fat when cooking. Using herbs and spices instead of salt can help add flavor without adding unhealthy ingredients. Finally, it’s important to avoid deep-frying and opt for healthier cooking methods such as baking, grilling, and steaming.

Tips for Sticking to a Clean Eating Diet

Sticking to a clean eating diet can be challenging, but there are several tips that can help make it easier. Here are some tips for sticking to a clean eating diet:

Establishing Goals

It’s important to establish realistic goals when starting a clean eating diet. Start by setting small, achievable goals that can be reached over time. For example, start by eliminating one unhealthy food item per week and gradually increase the number of healthy food items in your diet.

Planning Ahead

Meal planning is a great way to ensure you’re eating healthy and staying on track with your clean eating diet. Planning meals ahead of time can help save time and money, and it can also help you avoid unhealthy temptations. Additionally, planning ahead can help make sure you always have access to healthy, clean eating options.

Finding Support

Finally, it’s important to find support when starting a clean eating diet. Having a support system in place can help you stay motivated and on track. Consider joining a clean eating group or connecting with others who are also following a clean eating diet. Additionally, working with a nutritionist or dietitian can provide additional guidance and support.

Potential Risks of Clean Eating Diet

Although there are many potential benefits associated with clean eating, there are also some potential risks. Here are some potential risks of a clean eating diet:

Malnutrition

If not done properly, clean eating can lead to malnutrition. This is because restricting certain foods can lead to deficiencies in essential vitamins and minerals. Additionally, some people may restrict too much and not consume enough calories, leading to malnutrition.

Eating Disorders

Clean eating can also lead to disordered eating. This is because some people may take the concept of clean eating too far and become overly restrictive. Additionally, some people may develop an unhealthy obsession with eating only “clean” foods and become obsessed with counting calories and tracking their food intake.

Social Isolation

Finally, following a clean eating diet can lead to social isolation. This is because some people may become so focused on eating clean that they avoid social situations where unhealthy foods are served. Additionally, some people may feel judged or criticized for their food choices, leading to social isolation.

Conclusion

Clean eating is a diet that focuses on consuming whole, unprocessed foods and avoiding processed and refined foods. This type of diet has become increasingly popular in recent years due to its potential health benefits such as improved nutrition, weight loss, and increased energy levels. Additionally, there are many sample meal plans available to help individuals get started with a clean eating diet. Finally, it’s important to be aware of the potential risks associated with clean eating, such as malnutrition, disordered eating, and social isolation.