Tosca Reno, the acclaimed "Oxygen" magazine columnist and the author of "The Eat Clean Diet" book, believes the healthiest way to achieve lasting weight loss is through eating "clean" and committing to regular exercise. Eating clean essentially is defined as consuming foods in their whole state, with little or no processing. Lean proteins, complex carbohydrates, fresh fruits and vegetables and healthy fats are considered "clean food."
Timing of Meals
"The Eat Clean Diet" suggests that everyone should eat at least five to six meals every day. Space the meals approximately two to three hours apart. This will optimize digestion as well as keep your body feeling satiated but not over-stuffed.
Portion Control
A big part of "The Eat Clean Diet" is to eat meals in proper portions. Each meal should contain no more than 400 calories and should always contain a complex carbohydrate and a lean protein. According to the Utah Department of Human Services, more than 30 percent of adults in the United States are obese. With restaurants and fast food joints increasing the portions they serve, it is no wonder. A study done at the University of Calgary reports that portion control is directly related to weight. This study proved that using portion control can help someone lose approximately 5 percent of their body weight.
Water Intake
The ideal drink of choice for "The Eat Clean Diet" is water. Water is essential to human health. Every system in the body requires water to function properly. Reno advises drinking eight 8-oz. cups of water daily. The Institute of Medicine proposes that men drink approximately 13 cups and women about nine.
Foods to Avoid
"The Eat Clean Diet" frowns upon processed, refined food. Tosca urges everyone to steer clear of sugar, alcohol, saturated fats and trans fat. She promotes eating lean proteins, such as chicken, turkey, fish and wild game; complex carbohydrates including quinoa, millet, oats and barley; healthy essential fats like raw nuts, avocado and olive oil; and of course, an abundance of fresh fruits and vegetables.
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