The Eat-Clean Diet is a lifestyle change and not a diet that you will go "off of" once you lose the weight. The Eat-Clean Diet includes foods that are in their natural state and not overly processed. There is no counting calories or point system.
Healthy Foods
The Eat-Clean Diet involves eating foods that haven't been heavily processed. The diet includes fruits, vegetables, whole grains and lean protein sources, such as beans, tofu, poultry and lean ground meat. Processed foods, such as ketchup, junk food and white bread are examples of items you should not include. Tosca Reno, who established the Eat-Clean Diet has recipes for clean items, such as ketchup and peanut butter, that are less processed.
Clean Eating Food Pyramid
The Eat-Clean Diet does not require you to count calories, but does use portion control. In Reno's book, "The Eat-Clean Diet For Families and Kids," she illustrates the Eat-Clean Diet food pyramid which includes four to six servings of fruits and vegetables, two to four servings of whole grains, five to six servings of lean protein and healthy fats such as olive oil, nuts and dairy products in moderation. According to the U.S. Department of Agriculture, a serving of whole grains, fruits and vegetables equals 1 cup, which is about the size of a tennis ball. A serving of meat, fish or poultry is the size of a deck of cards, which is a 3-oz. serving. A serving of cheese is 1 oz. and equal to a pair of dice.
Eat Often
Reno advises only eating when you are hungry and to stop eating when you are full. This requires paying attention to your body for signs that you are either hungry or full. Once you begin to pay attention to these signals, you will find your body becomes hungry about every two to three hours.
Indulge a Little
The Eat-Clean Diet allows for one treat a week. Making a dessert from scratch allows you to control what is put into the dessert and you will appreciate the food more because you put the time and effort into making it. Another option is to go out once a week for a special treat, like to an ice cream shop or ordering dessert at a restaurant.
References
- "The Eat-Clean Diet for Families and Kids"; Tosca Reno; 2008
- USDA: What Is a Serving Size?
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