Clean Eating in 10 Steps

Studies have shown that those who consume mostly whole grains have less belly fat than those who consume refined grains. Many studies have linked refined carbohydrate consumption to inflammation, insulin resistance, fatty liver, and obesity.

  1. Avoid refined oils

Refined oils and margarines do not meet the criteria for a clean diet. clean eating While it discourages all vegetable oils and spreads, it’s important to eat healthy fats. These include oily fish, nuts and avocados. If you cannot avoid vegetable oils completely, opt for olive oil.

Studies show that refined oils potentially increase your risk of weight gain and heart disease.

  1. Avoid sugar in any form

Avoiding added sugar is very important if you’re trying to eat clean. However, added sugar is abundant in all products. It is even found in foods that are not particularly sweet, such as sauces and condiments. Both table sugar and high fructose corn syrup are high in fructose.

Studies show that sugar may play a role in obesity, diabetes, fatty liver and cancer, among other health problems.

healthy, while eating clean You can occasionally eat small amounts of natural sugar, such as honey or molasses. Really eat clean Try to consume foods in their natural, sugar-free form. Look for the sweetness of fruit and the subtle flavors of nuts and other whole foods.

  1. Limit alcohol consumption

Alcohol is made by adding yeast to crushed grains, fruits or vegetables and fermenting the mixture.

Studies have shown that frequent alcohol consumption increases inflammation and can lead to many health problems, such as liver disease, digestive disorders, and excess belly fat. Minimize or eliminate your alcohol intake while following a clean diet.

  1. Replace refined foods with vegetables in recipes

You can increase your meal choices by replacing refined grains with vegetables in recipes.

For example, cauliflower can be finely chopped to mimic rice, mashed like potatoes, or used as a pizza base. What’s more, spaghetti squash is a natural substitute for pasta because it splits into long, thin strands after cooking.

  1. Avoid packaged snacks

to a clean dietIf you work, you should avoid packaged snacks.

Crackers, granola bars, muffins, and similar snack foods typically contain refined grains, sugar, vegetable oils, and other unhealthy ingredients. These processed foods provide very little nutritional value. To avoid grabbing these items when you get hungry between meals, make sure you have healthy snacks on hand. Good options include nuts, vegetables, and fruits. These foods are delicious, nutrient-rich, and can help protect against disease.

  1. Make water your primary drink

Water is the healthiest and most natural beverage you can drink. Contains no additives, sugar, artificial sweeteners or other questionable ingredients. By definition, it is the cleanest beverage you can drink. Water can keep you full and also help you gain or lose a healthy weight.

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