Lose Weight by Eating More? 6 Benefits of Clean Eating

What is clean eating?

Sugar-free, fat-free, calorie restriction, zero carbohydrates... We know there are so many ways to lose weight and keep fit by "limiting" in our daily lives. However, what if there is a magical way to be slim and healthy that allows you to eat as much as you want without restrictions? What if there is a way to lose weight by eating more?

Clean eating is a style of eating that started in the United States and has become a global phenomenon. The idea is to choose foods that are as close to nature as possible and that are good for you. It is not a short-term diet or calorie restriction method, but a long-term "lifestyle change". There is no need to suddenly and drastically adapt yourself to a new way of eating; simply start slowly with what you are able at your own pace.

     

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7 Benefits of Clean Eating

1. Effective for Weight Loss
2. Reduce your Cancer Risk
3. Beautify your Skin and Hair
4. Keep Yourself in Better Mood
5. Improved Memory
6. Boost your Immune System
7. No Additional Cost

1. Effective for Weight Loss

With diets that restrict, rebounding is waiting for you when you undo those restrictions. Clean eating does not restrict the amount of food you eat, but by cutting back on processed foods, it naturally leads to lower calorie intake.

During processing, a variety of chemicals are used in processed foods to dehydrate, then salt and sugar are added to the food to give additional flavors. These foods are high in calories even in small amounts, require a longer time to digest which will be an extra burden to the liver. Avoiding processed foods can cleanse the body from the internal organs and create a better nutrient circulation without the waste buildup, and most importantly, help you lose weight.

Weight reduction is also effective to lower the risk of chronic diseases. Obese people are at a higher risk for heart disease, diabetes, and adult diseases. By changing your diet through clean eating, you can maintain both your best weight and health status.

2. Reduce your Cancer Risk

Clean eating includes plenty of fruits and vegetables. Fruits, vegetables, nuts, and legumes contain beta-carotene, lycopene, and many antioxidants such as vitamins A, C, and E, which protect cells from potential cancer-causing damage.

3. Beautify your Skin and Hair

In addition to fruits and vegetables, clean eating includes quality grains and meat. The foods in their natural form are full of water and nutritional value and improve the quality of your skin and hair, while the proteins contribute to supple, healthy hair, and skin. With their plant-based antioxidant properties, they are also effective in anti-aging treatments.

4. Keep Yourself in Better Mood

There is a close relationship between what you take in through your mouth and your mood. Diets that tend to raise blood sugar levels make you feel irritable, frustrated, depressed, and tired. Most of the foods you take in clean eating are "low GI" foods which prevent your blood sugar level to increase and keep you stay calm.

5. Improved Memory

Eating plenty of mushrooms, seafood and seaweed is a great way to get vitamin D and omega-3 fatty acids, which works as dementia prevention.

6. Boost your Immune System

There are gut bacteria in the gut that support the immune system. They produce vitamins K and B which fight against harmful bacteria and viruses. Processed foods with low fiber and high sugar and fat can alter the gut balance and increase inflammation. On the other hand, a diet consisted of a large amount of vegetables, fruits, legumes, and whole grains - a combination of prebiotics and probiotics - helps the good bacteria grow in the gut. You can achieve inner beauty that makes your body healthier from the inside out.

7. No Additional Cost

One of the most popular aspects of clean eating is that you can simply change what you eat on a daily basis instead of purchasing any additional or extra supplies.

How to put clean eating into practice.

Now, let's take a look at dos/don'ts of specific foods in a clean eating diet. You don't have to strictly avoid 100% of negative items as it is very difficult. Begin with cutting off 50~60% of negative foods, then gradually leveling the goal up to 80-90% will be ideal.

Don'ts : Foods to avoid

• Processed Foods : they contain unhealthy additives, large amounts of salt and sugar.
• Refined Products : flour, sugar, etc.
• Chemical Ingredients : check the ingredients and avoid additives that you can't pronounce properly
• Alcohol : it can be a toxin so do not drink too much!
• Soda and Fruit Juice : full of sugar

Dos : What to do

• Consume as many vegetables as possible : aim for an amount of colorful vegetables on one plate.
• Don't eat way too much fruit : it can lead to too excess of sugar.
• Eat good quality meat : even if it's a little expensive, choose naturally grown and organic. Inexpensive meat may contain chemical seasonings.
• Consume good quality oils : fish, nuts, seeds, avocados, eggs, olive oil and coconut oil, etc., and avoid using old oils as they are.
• Drink a lot of water : about 8 glasses a day.

Shopping tips for Clean eating diet

When you go shopping, avoid processed foods and take organic foods as much as possible. Being mindful of this every day will eventually cleanse your body and reduce the intake of sugar, salt, and additives.

As mentioned, clean eating is not an intense diet program with strict restrictions. Start adopting it slowly into your daily lifestyle and you'll soon improve your physical condition. Once you are used to the diet, you can begin to feel much better and to lose weight by eating more!