Tosca Reno, a successful dieter and fitness competitor, is the author of the "Eat Clean" line of diet books. The concept of eating clean is simple: shun processed foods in favor of whole natural products low in saturated and trans fats, refined flours, added sugars and artificial ingredients. The diet claims to help you find your natural weight and improve your overall energy and health.
Foods
The Eat Clean Diet advocates fresh vegetables, lean meats, whole grains, low-fat dairy, nuts and seeds. Your favorite foods may still be featured, but homemade versions made with clean ingredients are preferred. For example, instead of frozen or take-out pizza, make your own with whole-wheat crust, low-sodium tomato sauce and part-skim mozzarella cheese. With approximately 10 books written by Reno, you have access to hundreds of recipes and meal plans.
Strategies
The Eat Clean Diet asks that you eat at least five times per day: three meals and two smaller snacks. Portion control is essential on the Eat Clean Diet, especially if you are using it for weight loss. The diet also encourages you to read food labels and choose only those foods that feature a short list of recognizable ingredients. Drink plenty of water -- about 2 liters per day. The Eat Clean Diet also suggests packing clean food so you never have to cave in to a vending machine or drive-through. Put snacks in a cooler to keep in your car or near your desk so you can eat clean all the time.
Considerations
The Eat Clean Diet does advocate exercise. You might find that the diet requires more planning and preparation than a typical plan reliant on convenience foods. Cooking at home is encouraged. The diet also advocates slowing down when eating so you can enjoy your meals.
Eat Clean Sample Menu
A typical Eat Clean menu begins with 1/2 cup of rolled oats mixed with ¾ cup of low-fat cottage cheese and 1/2 cup of sliced strawberries. Mid morning, you might enjoy a smoothie made with 1 cup of low-fat milk, 1/4 cup of chocolate whey protein powder and a frozen banana. At lunch, create an open-faced sandwich with two slices of whole wheat bread, two slices of tomato, 2 oz. part-skim mozzarella cheese and five fresh basil leaves. Have 1 cup of carrot sticks and a small apple on the side. Mid-afternoon, enjoy a slice of whole-wheat bread with 1 tbsp. natural, unsalted peanut butter. For dinner, toss together 1 cup romaine lettuce with 1/4 cup of sliced cucumber, 2 tsp. unsalted sunflower seeds and 1 tbsp. each of balsamic vinegar and olive oil. Have 4 oz. of roasted, skinless chicken breast and a small, plain baked potato too.
References
- The Eat Clean Diet: What is the Eat Clean Diet
- "Clean Eating Magazine"; How to Eat and Live Clean; January/February 2010
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