The Eat Clean Diet espouses shunning processed food in favor of fresh, natural products. Tosca Reno, a fitness competitor and successful dieter, published many books under the "Eat Clean" title. Her books discourage calorie-counting and deprivation in favor of learning to choose quality foods that are high in nutrition and low in saturated and trans fats, added sugar, sodium and additives. The natural result of eating clean, asserts Reno, is weight loss and more energy.
History
The original book "The Eat Clean Diet: Fast Fat-Loss that Lasts Forever!" came out in 2007. The book has since spawned multiple follow-ups, including cookbooks, versions for the family and men and "The Eat-Clean Diet Stripped," designed to help you trim those last few pounds. Tosca Reno is also on the advisory board for "Clean Eating," a magazine that supports the principles of the diet. Although Tosca Reno authored the books, body builders and figure competitors have long followed the principles of eating clean to maximize their performance in competition.
Features
The diet advocates that you eat five to six times per day -- three meals and two or three small snacks. Each meal should contain a lean protein, fresh produce and whole grains or starchy vegetables. Water is the drink of choice on the Eat Clean Diet. Healthy unsaturated fats, such as those found in plant oils, nuts and fatty fish, are included as part of the daily plan. Refined flour, white bread, white pasta, sugar, saturated fat, trans fats and fried foods are completely off limits.
Considerations
If you are accustomed to convenience foods and regular restaurant dining, the Eat Clean Diet may require an adjustment period. Eating out is discouraged. Preparing and enjoying meals at home and carrying foods with you so you always have clean options is encouraged. Reno suggests you pack a cooler daily if you know you will be away from home. Attention to portion size and physical activity are also advocated as part of the Eat Clean Diet.
Sample Menu
An Eat Clean breakfast might include three scrambled egg whites with rye toast and 2 tsp. olive oil spread. For your first snack, have 1 cup low-fat plain yogurt with 1 tsp. of raw honey and ½ cup pomegranate seeds. At lunch, toss together 2 cups baby spinach, ½ cup chickpeas, a shredded carrot, four sliced strawberries, 2 tsp. sunflower seeds and toss with 2 tsp. balsamic vinegar, 1 tsp. Dijon mustard and 1 tsp. olive oil. Have a flax wrap with 2 tbsp. hummus and a banana on the side. For your third snack, enjoy a slice of bakery whole wheat bread with 1 tbsp. natural, unsalted peanut butter. Dinner might include 1 cup cooked whole wheat penne with 1 cup sautéed spinach, ½ cup sautéed broccoli, a minced garlic clove, sliced grape tomatoes, fresh basil leaves, 1 oz. part-skim mozzarella cheese and 1 tbsp. olive oil.
References
- The Eat Clean Diet: What is the Eat Clean Diet
- "Clean Eating Magazine"; How to Eat and Live Clean; January/February 2010
Member Comments