Clean Eating

"A lean physique is shaped primarily by nutrition-

 the right kind of nutrition- CLEAN NUTRITION"

PRINCIPLES OF CLEAN EATING

EAT MORE- 6 SMALL MEALS EACH DAY

Increasing your frequency of your meals causes your metabolism to be stimulated while preventing you from getting too hungry. The idea to to eat the right kinds of foods other enough in the proper amount to never experience hunger pains. Look at food as being the fuel for your metabolism and you have to feed it every 2-3 hours.

If you wait too long between meals, you trigger a starvation response in your metabolism, which causes it to slow down. When you eat clean at regular intervals throughout the day, you can help yourself to avoid that "crash" in the afternoon. Eating clean slows the release of sugar into your bloodstream, causing blood and insulin levels to stabilize, giving you energy that lasts all day.

Here's what your schedule will look like:

7:00am- Breakfast

10:00am- Mid Morning Snack

1:00pm- Lunch

4:00pm- Mid afternoon Snack

7:00pm- Dinner

10:00pm- Snack

EAT BREAKFAST EVERY DAY, WITHIN AN HOUR OF RISING.

The National Weight Control Registry found that those who shed 30 pounds of weight or more did so with the help of eating breakfast. It helps to achieve better nutrition and shows that eaters consume less saturated fat and cholesterol over the course of the day than someone who skips breakfast.

EAT A COMBINATION OF LEAN PROTEIN AND COMPLEX CARBOHYDRATES AT EACH MEAL

By pairing these 2 food items, it slows down the carb-to-fat conversion process even more. Protein natural increases metabolism and takes a while to digest. Complex carbohydrates alone does increase metabolism but is digested much faster. So when paired with a protein, not only will it take longer to digest, it will help to stabilize blood glucose levels and help to stay full longer and have more sustained energy without the crash.

EAT SUFFICIENT (2-3 SERVINGS) OF HEALTHY FATS EVERY DAY

DRINK 2-3 LITERS OF WATER EACH DAY

Weight loss cannot occur with out adequate hydration. When you drink cold water, your metabolic rate increases by as much as 30%. It also helps to suppress appetite and blunts cravings. Helps you stay full.

CARRY A COOLER PACKED WITH CLEAN FOODS EACH DAY

DEPEND ON FRESH FRUITS AND VEGETABLES FOR FIBER, VITAMINS, NUTRIENTS AND ENZYMES

ADHERE TO PROPER PORTION CONTROL

Learn to be aware of serving sizes as well on nutrition labels. For example, it'll contain how many servings in an item or bag. Sometimes for a bag of chips, it'll give how many calories per serving. BUT the servings for 1 bag of chips may be 2! SO you must double the nutritional value of everything listed! Nutrition labeling is often loaded with tricks.

WHAT TO AVOID

• AVOID ALL OVER-PROCESSED FOODS PARTICULARLY WHITE FLOUR AND SUGAR. 
• AVOID CHEMICALLY CHARGED FOODS. 
• AVOID FOODS CONTAINING PRESERVATIVES 
• AVOID ARTIFICIAL SUGARS.                 
• AVOID ARTIFICIAL FOODS (SUCH AS PROCESSED CHEESE SLICES)                                   
• AVOID SATURATED AND TRANS FATS. 
• AVOID SUGAR-LOADED BEVERAGES, INCLUDING COLAS AND JUICES.          
• AVOID (OR DO YOUR BEST TO LIMIT) ALCOHOL INTAKE.
• AVOID ALL CALORIE-DENSE FOODS CONTAINING LITTLE OR NO NUTRITIONAL VALUE.
• AVOID SUPER-SIZING YOUR MEALS.