The main premise of the Eat-Clean Diet involves taking care of your body. Tosca Reno, author of the diet plan, considers eating clean a way of life. The diet allows you to lose weight while increasing your overall health. Clean eating starts with using foods the way nature intended. Natural whole, fresh foods are the basis of the diet. The Eat-Clean Diet involves making healthy meal choices versus relying on the convenience of processed foods.
Avoid Processed, Refined Foods
Avoid all processed foods, refined grains, sugar and alcohol, referred to as "ugly" foods by diet creator Reno. Examples of these types of foods include canned foods, breads and pasta made from white flour, convenience foods, frozen meals, boxed mixes and processed meats. Play it safe by staying away from any manufactured foods.
No Bad Fats
Bad fats fall into the diet's ugly food category as well. The Harvard School of Public Health identifies bad fats as saturated and trans fats. These fats increase the risk for heart and other diseases. The Eat-Clean Diet expressly forbids trans fats and limits saturated fats in meals. Monounsaturated and polyunsaturated fats, or good fats, play an important role in the diet. Healthy fats reside in olive oil, avocados, raw nuts and salmon.
Complex Carbohydrates
Complex carbohydrates, found in fresh fruits, vegetables and whole grains, lay the groundwork for the Eat-Clean Diet. The diet recommends including a complex carbohydrate with each meal. A soup containing fresh vegetables, legumes or brown rice provides a good source of healthy starch.
Lean Proteins
Each clean eating meal must contain at least one lean protein. Consider chicken breast, turkey and fish when planning menus. According to FitBuff, other lean proteins include nuts, eggs and low-fat dairy products.
Mini-Meals
Reno suggests eating six small meals every day. Space the mini-meals two to three hours apart to maintain an even metabolism and blood sugar levels. The closely spaced meals of 300 to 400 calories will prevent hunger attacks and minimize the risk of cheating. The Eat-Clean Diet conditions you to eat smaller portions. Limited calories translate to reasonable portion sizes.
Stay on Schedule
The Eat-Clean Diet emphasizes the importance of beginning each day with a healthy breakfast and never skipping a meal. Missing a meal decreases metabolism and energy levels, making weight loss more difficult. MayoClinic.com warns that skipped meals sometimes cause low blood sugar, resulting in a weak and lightheaded feeling.
Plan Ahead
Reno advises dieters to plan, shop and prepare meals in advance. Doing so will make eating multiple meals away from home less complicated than preparing everything the night before. Make sure your meals consist of healthy foods that transport easily in a small cooler.
Drink Water
The Eat-Clean Diet advises drinking two to three liters of water per day. An easy way to regulate your water intake is to drink one liter in the morning and one in the afternoon. Gradually taper your water consumption during the evening hours. This will help curb overnight trips to the bathroom.
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