The Eat-Clean Diet was created by Tosca Reno, a magazine writer, after she lost 200 lbs. by eating in a specific way. Reno advocates eating foods that have not been processed and exercising regularly as a healthy way to lose weight. She has written several books, including cookbooks, that will help you follow her guidelines. Always talk to your doctor before beginning a new diet program.
How It Works
On the Eat-Clean Diet you eat six small meals each day that are made up of approved "clean" ingredients. Each meal has 300 to 400 calories and must include complex carbohydrates and protein. Reno claims that the meal plan will give you energy and keep you feeling full, preventing feelings of deprivation. You are allowed one cheat meal each week, in which you can eat whatever you want. You can choose what you want to eat as long as the foods are considered "clean."
Food
The basis of the Eat-Clean Diet is to eat whole foods in their natural state. This means avoiding processed foods, refined grains, foods with saturated and trans fats and alcohol. Foods that you are allowed to include in your meals are fresh fruits and vegetables; legumes; whole grains such as oatmeal and brown rice; chicken breast, turkey and fish; olive oil; avocado; and raw nuts. Recipes provided by Reno include spaghetti with pesto sauce, Asian noodle bowls, oatmeal pancakes with strawberries and Eat-Clean egg salad. Reno's cookbooks and website feature more recipes to help keep your interest up.
Exercise
Reno advocates exercise as a healthy part of a good weight-loss program. She recommends increasing your activity level as much as possible and suggests weight training three times per week. When beginning a new exercise routine, always talk with your doctor. Choosing activities you enjoy makes it more likely that you will stick with it until you reach your goal weight.
Considerations
The Eat-Clean Diet does place an emphasis on healthy eating, but the program may not be conducive to weight loss even if you improve your health along the way. If you are eating 300 to 400 calories six times per day you are taking in up to 2,400 calories. Cutting calories is the only way to drop unwanted pounds and eating this many could make it difficult. The plan is restrictive enough that you may find it hard to eat in restaurants or at social gatherings.
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