Obesity has become a serious problem worldwide; obesity and its related illnesses affect every race, gender and age. This epidemic is partly because of poor nutrition in fast-food, processed and packaged foods. The Eat Clean Diet plan for men focuses on healthy, nutrient-dense foods to help men develop a healthful, lean body.
Function
The Eat Clean Diet for men is based on the idea that the quality of food you eat has an impact on overall health. You probably currently eat food processed with chemicals, herbicides, preservatives, additives and other toxic substances. According to Tosca Reno, author of the diet, an Eat-Clean lifestyle will help you shed unwanted pounds from poor eating habits. You will eat lean protein, complex carbohydrates, fresh fruits and vegetables. Following this diet and adding strength training and cardiovascular exercise will help you reshape your physique.
Six Meals
On the Eat Clean Diet, you eat six small meals a day. Increasing the frequency of your meals can increase your metabolism so that you burn more calories, according to Reno. Eating small amounts of nutritious food frequently also helps keep you from feeling hunger pangs.
Protein
Protein is the building block of the body. On the Eat Clean Diet, you eat lean protein at every meal to help repair and build muscles and tissues. Protein takes longer to digest so your metabolism has to work harder. Choose high-quality proteins such as nuts, seeds, quinoa, beans, tofu, fish, chicken, turkey, lean beef and fish.
Complex Carbohydrates
On this diet, you combine lean protein sources with complex carbohydrates at every meal. Complex carbohydrates are nutrient-dense foods that provide your body with a source of energy. Complex carbohydrates increase energy levels and take longer for the body to process, which keeps you feeling full longer. Complex carbohydrates are high in fiber and can improve digestion. Try starchy complex carbohydrates such as brown rice, oatmeal, millet, quinoa, whole-grain pasta, bananas, sweet potatoes and beans. Non-starchy carbohydrates include apples, berries, melons, oranges, pomegranates, zucchini, spinach, tomatoes and asparagus.
Fats
Not all fats are unhealthy. While it is true that saturated and transfats found in refined carbohydrates, butter, lard, meat and dairy can cause health problems, small amounts of healthy fats can help fight inflammation, depression, obesity and heart disease. The best fats are monounsaturated and polyunsaturated fats from sources such as salmon, tilapia, nuts, seeds, avocados, olives and canola oil. Healthy fats aid in digestion and satisfy your appetite.
References
- "The Eat-Clean Diet: Fast Fat Loss That Lasts Forever!"; Tosca Reno; 2007
- "The Eat-Clean Diet Recharged!: Lasting Fat Loss That's Better Than Ever!"; Tosca Reno; 2009
- Eatcleandiet.: What is Eating Clean?
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