PT Health Life – Eating cleanmeans choosing foods closest to nature instead of eating a lot of processed foods. This is not a strict diet but a long-term lifestyle that helps support overall health and weight control.
1. What is clean eating?
Clean eating is a lifestyle that is becoming increasingly popular, especially for people who want to lose weight, due to its beneficial health effects. According to analysis by the Harvard TH Chan School of Public Health (USA), in general, clean eating is said to refer to food that is as close to its natural state as possible such as being organic and using a minimum of any substances. any chemical additives and preservatives.
A clean diet includes whole fruits, vegetables, lean proteins , whole grains and healthy fats, while limiting heavily processed snacks and other packaged foods with added sugar and salt.
A survey by the International Food Information Council (IFIC) helps better define consumer beliefs about clean eating. It has been found that “clean eaters” eat foods that are not highly processed such as fresh or organic fruits and vegetables, as well as food products with short, simple ingredient lists.
Nearly half of those surveyed consider themselves “clean eaters,” eating foods that are not heavily processed, eating fresh produce, eating organic foods, and eating foods with simple ingredient lists. most cited. 64% surveyed said they try to choose foods made from clean ingredients, foods that are “not artificial or synthetic,” “organic,” “fresh,” or “natural.”
However, “clean eating” is an unregulated term, so interpretations of the definition of clean eating can vary widely, between individuals and within the food industry that markets the products. fresh food”. Excessive “clean eating” can increase the risk of eating disorders .
2. How does clean eating support weight loss?
According to nutrition experts, adopting a diet that prioritizes healthy foods rich in nutrients will help you have good health and maintain a reasonable weight.
The foods that help maintain the healthiest weight include: lean protein, whole grains, fresh vegetables and fruits, healthy fats… It not only provides many nutrients but will reduce the amount of refined carbs, additives like salt, sugar and bad fats , while helping to cut down on daily calories.
In fact, properly “clean eating” based on these healthy foods can greatly benefit the weight loss process by:
Regulates appetite and cravings: By choosing whole, nutrient-dense foods, “clean eating” can help regulate appetite and cravings, making it easier to stick to your diet. Healthier eating plan.
Provides sustained energy: Eating more foods without processed or added sugars can help provide sustained energy throughout the day. Because sugary or processed foods easily cause sudden spikes and drops in blood sugar.
Supports healthy digestion: “Clean Eating” supports healthy digestion by providing a variety of fiber-rich foods such as fruits, vegetables, nuts and seeds, and whole grains.
Improves nutrient intake : Eating clean can improve nutrient intake through providing a variety of whole, unprocessed foods that are rich in essential vitamins and minerals needed by the body.
3. Foods in the clean eating diet help lose weight healthily
- Lean protein: Chicken, lean beef, pork tenderloin, lamb, eggs, fish, tofu, tempeh, beans (lentils, chickpeas)…
- Dairy products: Milk, yogurt , kefir (try to choose pure products, low in sugar).
- Non-starchy vegetables: Leafy greens, spinach, kale, lettuce, broccoli, bell peppers, tomatoes, zucchini, cauliflower, mushrooms, asparagus, onions, leeks, eggplants carrots, beets, celery, fennel, okra, artichokes, watercress…
- Fruits: Berries (strawberries, raspberries, blueberries), apples, pears, oranges, tangerines, bananas, watermelon, cantaloupe, kiwi, papaya, pineapple, peaches, plums, apricots…
- Gluten-free grains: Quinoa, brown rice, oats, rice noodles, corn noodles, corn flour…
- Healthy fats: avocados, nuts (almonds, cashews, chia seeds, flaxseeds, pumpkin seeds, sunflower seeds, sesame seeds, pine nuts), olive oil, coconut oil, avocado oil, sesame oil …
- Herbs and spices: Basil, parsley, rosemary, marjoram, dill, chili powder, cinnamon, turmeric, ginger, garlic powder, onion powder, pepper…
- Drinks: Purified water, coffee, unsweetened almond milk, unsweetened soy milk, green tea, herbal tea…
