Healthy Eating Made Easy: Clean Up Your Diet in 4 Simple Steps
Want to get leaner, stronger, and fitter?
Have a hard time losing fat? If so, give your diet a makeover! Nutrition and exercise are equally important.
What and when you eat accounts for over 80 percent of your results. Not even the best training routine can offset the harm caused by bad eating.
Need help? Follow these simple steps to eat clean and make smarter food choices:
First of all, decide what you’re trying to achieve. Is it fat loss, muscle building, or better health? Beware that you can not build muscle and torch fat simultaneously. Muscle growth requires a caloric surplus. Basically, you must take in more calories than you burn. Fat loss, on the other hand, requires a caloric deficit.
Once you set goals, come up with a plan. Whether you’re cutting or bulking, eat clean and keep your meals simple. To build muscle, load up on protein and carbs. Lean meat, fish, starches, whole grains, rice, nuts, and seeds should come first on your list.
To shed fat, keep carbs to a minimum and eat more protein. The rest of your calories should come from healthy fats…….
…..such as those found in avocado, fatty fish, and almonds. Reduce your calorie intake by 20-30 percent, track your progress, and adjust your diet accordingly.
Ditch the Junk
Processed meats, cookies, cake, chips, and soft drinks have no place in a balanced diet.
These foods not only promote weight gain but also mess up your hormones and affect sports performance.
For instance, sugar and fructose trigger blood sugar spikes, which puts you at risk for diabetes,
They also inhibit testosterone production, affect insulin response, and promote fat storage.
Watch Out for Hidden Sugars
Beware that many so-called healthy foods are chock-full of sugar. This harmful ingredient comes in many forms, such as:
- High-fructose corn syrup
- Evaporated cane juice
- Corn syrup solids
- Corn sweetener
- Coconut sugar
- Brown sugar
- Maple syrup
- Agave syrup
Believe it or not, there are over 61 different names for sugar.
Let’s take protein bars, for instance. Many brands are marketed as sugar-free, but they contain dextrose or high-fructose corn syrup. Their carb content is just as high as that in chocolate bars or candies.
Always read food labels and watch out for hidden sugars. Check the amount of protein, carbs, and fats in each product.
Purchase foods that are rich in protein and good fats, and have no more than three or four ingredients.
Make Smart Food Swaps
Clean eating is anything but boring. With some creativity, you can have your cake and get lean. Most recipes can be customized according to your needs and goals. The key is to replace sugar, white flour, and other “bad” ingredients with healthier alternatives.
Stevia can replace sugar in just about any recipe. Avocado and Greek yogurt are healthy substitutes for mayo, sauces, and salad dressings. Swap full fat dairy for low-fat dairy or vegan foods, such as almond milk, coconut milk, and tofu.
Substitute potato chips with baked vegetable chips. Make your own cookies and cakes…
…using almond or konjac flour, protein powder, vanilla essence, raw cocoa, eggs, nuts, and other whole natural ingredients.
These simple changes can help you build the body you’re after. It’s in your power to lose stubborn fat and enjoy better health.
Clean up your diet now! Your future self will thank you.