- 1 Clean your eating habits
- 2 1. Protein = Satisfaction
- 3 2. Rub your intestines
- 4 3. Skip added sugar
- 5 4. Reduce saturated fat
- 6 5. High salt means high blood pressure
- 7 6. Enjoy Complex Carbohydrates
- 8 7. Hold Out for Homemade
- 9 8. Boost your intake of antioxidants
- 10 9. A clean kitchen leads to a clean diet
- 11 Eating clean can cleanse your life
Poor diet can make you feel sluggish, stupid and lethargic.
You may even discover that your cravings for junk food are stronger, rather than satisfied, after allowing salty or sweet snacks; unfortunately, your health and your waist will pay the price.
With all the diet fads that exist, it can be difficult to eliminate exaggeration and find concrete information about what you should be eating, what you should avoid and most importantly, why do any.
Below are nine ways in which a clean diet can help increase your energy, reduce swelling, improve your health and maybe even thin your figure, making you feel stronger, more focused, and in tune with your needs. from her body.
Clean your eating habits
There are many different opinions about what constitutes a "clean" diet.
In general, and in general terms, eating clean means focusing on whole foods, rich in nutrients. Suggest that you minimize pre-packaged and over-processed foods, and encourage you to make your food with fresh, natural ingredients whenever possible.
It is imperative to note that, even if you want to interpret those guidelines, it is your business.
Some people choose a paleolithic strategy, others prefer a vegan diet, and some find that their body responds better when they limit dairy.
Either way, you must choose a path that suits your lifestyle and give yourself permission to be Flexible. Once you start eliminating processed foods that are high in sodium, fat and sugar, you will find it easier to determine what options agree and disagree with your unique tastes.
1. Protein = Satisfaction
Some examples of lean protein include chicken, turkey, white fish, beans, lentils and low-fat or non-fat dairy. Proteins are the building blocks of your muscles and help form other structures within the body, such as skin and cell membranes.
The protein takes time to digest in the stomach, which helps you feel fuller longer and keeps hunger at bay between meals.
Because lean proteins are low in fat, they are subsequently lower in calories, which makes them easy to incorporate into any meal. For example, toss boiled eggs and chopped chicken breast into a salad and move from rabbit to stuffing.
2. Rub your intestines
Fiber or forage, it is important to keep your digestive tract moving smoothly; It's like a brush for the intestines.
While it may seem a bit harsh, literally and figuratively, it is exactly what people look for in popular cleanings and fasts, but without drastic measures and high costs. 19659002] Older adults may especially have accumulation deposits in their intestines that not only can cause major discomfort, but also cause colon cancer and other important health problems.
Fiber also helps regulate blood sugar levels. Without the picks and sauces that accompany a processed diet, your sweet cravings will continue to be regulated and balanced. Not only can this help maintain metabolism throughout the day, it can also be a great emotional and mental relief.
A healthy serving of fruits, vegetables, peas, whole foods and beans are excellent sources of fiber. These foods have also been linked to a decreased risk of cancer and heart disease, due specifically to their fiber content.
3. Skip added sugar
One way to cleanse your diet is to start limiting the amount of added sugars you consume throughout the day.
Fruit naturally contains sugar fructose ; When looking for a sweet at home, look for a fresh fruit for a satisfying snack instead of a candy bar or a sugary and baked sweet.
Fructose type sugar is a form of carbohydrates. It will give you the energy boost you might be looking for during the mid-afternoon depression, but without the rise in blood sugar and the subsequent collapse of sugary sweets.
It is important to keep in mind that sugar is hidden in many foods that parade around as "healthy".
Many popular brands of yogurt or granola bars, for example, can have an astronomical amount of added sugar added. Be sure to read food labels and stay away from any food with a two-digit sugar content.
4. Reduce saturated fat
Less than 10% of the total daily calories you consume should come from saturated fatty acids. Total fat intake, of all types, should be between 20 and 35% of all calories. That means that if you are following a diet of 2,000 calories per day, no more than 700 of those calories should be from fats; this equates to an absolute maximum of about 77 grams of fat per day.
Read food labels; Many people will find a large portion of those 77 grams in their "healthy" salad dressing alone!
A useful fact is that most saturated fats are solid at room temperature. Think of the white fat of bacon and other meats versus healthier oils (also fats), such as olive oil, which are liquid at room temperature. This is an easy way to stay controlled with the amount of saturated fat you are consuming; You can often literally see fat in many popular foods.
5. High salt means high blood pressure
The recommendation of the AHA (American Heart Association) is not more than 2,300mgs (approximately 1 teaspoon) of salt for adults, but they set an "ideal" limit of no more than 1,500mgs .
Too many people reach this limit in a single meal, especially if they eat out in restaurants.
Salt enters the bloodstream and disrupts the balance of electrolytes in the body, making it difficult for the kidneys to do their job. To be fair, a low intake of potassium has the same chance of causing high blood pressure as an excess of salt. However, many people consume pre-packaged foods as part of their daily diet and still have no idea how much salt they actually consume.
Salt is used as a preservative in many foods; Years ago, meats were even packaged in salt to extend their shelf life.
Now, so much natural flavor is cooked from the food during the manufacturing process, that salt is added to increase the flavor that remains. This is the reason why the spaghetti sauce you make at home can have drastically less salt and even more flavor than the same sauce previously purchased in a jar or can from the store.
Finally, high salt intake makes your body stand on water as a way to dilute the sodium absorbed in your body and tissues.
This is the reason behind the post-meal swelling that you may feel up to two days after a high-salt meal, such as a burger dinner and French fries from a popular chain restaurant.
6. Enjoy Complex Carbohydrates
One of the most popular misconceptions about the diet you'll find these days is that the answer to weight loss is to eat less carbohydrates.
This is entirely true if what you are eating is highly processed sugar – the food made in a factory. It is not true however, if you are consuming complex, fiber-dense, and nutritious carbohydrates that provide your body with fuel and energy.
Carbohydrates are the fuel for the activity of organs. This includes the heart, the skeletal muscles and, in particular, the brain.
White bread, bleached flour and other processed carbohydrates are the ones that should be avoided when looking to cleanse your diet.
These have little-to-no fiber and it becomes sugar and then fat when it is not used as energy; They are also likely to contain many added sugars. However, fresh vegetables, 100% whole-grain breads, lentils, beans and whole potatoes are excellent sources of energy and fuel for your body and mind.
7. Hold Out for Homemade
Here's one fact that will amaze you and amaze you: legally, food labels and calorie counts on packaged foods and restaurants only need to be accurate within 30%.
This means that if you choose to enjoy an entree listed as 1,000 calories, it can actually contain as much as 1,300 calories, and this does not always explain the butter and oils used to grease pans while cooking.
At home, you can create the same dishes with a much smaller impact on your health.
There are endless exchanges of healthy foods that you can do to decrease calories and increase your intake of vital nutrients.
Some examples would be the use of condensed milk instead of thick cream in recipes, cauliflower instead of rice for a low carb alternative (if you like that kind of thing), or a quick spray of olive oil for Prepare a pan instead of a tablespoon of butter.
Very possibly The best thing about cooking at home is that you have the ability to modify recipes to suit your taste, and you can save hundreds of dollars each month with proper planning.
Some things to keep in mind if you are trying to save money on groceries is to buy fresh produce at farmers' markets, buy seasonal foods to achieve maximum freshness and the best value, and when necessary, opt for frozen foods instead of canned; Frozen vegetables tend to freeze instantly at the highest point of maturity, which increases their nutrient content compared to their canned counterparts.
8. Boost your intake of antioxidants
If consuming a diet low in saturated fats cleanses your arteries and heart, and eating a high-fiber diet is a cleanse for your gut, then foods rich in antioxidants promote the same kind of benefits for your health cells of the body.
The long and the short thing is this: oxidants are radicals that are found in the environment through some unavoidable circumstances such as air pollution, but also lifestyle choices like alcohol, cigarette smoke .
We know that it causes damage to our cells, which can lead to diseases and certain cancers. Antioxidants, however, work just as their name implies; They help balance oxidants to a healthy level that the body can handle.
A popular tactic of modern food manufacturers is to brag about the health benefits of their food on labels. The buzzwords such as "anti-aging" and "fight against cancer" appear in the packages as a way to attract them. The truth is that none of these foods compares to the health benefits of whole foods in their natural state.
Grapes, cranberries, nuts and yes, even chocolate (cocoa) contains antioxidants rich in nutrients that can help keep your cells healthy and make your body function efficiently.
9. A clean kitchen leads to a clean diet
Have you ever cleaned your closet of all your old, unused clothes?
After doing so, the next time you go to collect a set, open the doors of your closet, feel relief in the organization; Suddenly you feel comfortable in your own wardrobe! Now, imagine if opening your refrigerator or pantry made you feel the same way.
Many advocates of a clean diet to eat are also fanatical about the preparation of meals.
Preparing a meal means cooking a batch of meals at a time and saving portions of them to eat throughout the week. This is ideal for people who move or who often struggle with what to eat. You can cook once or twice a week and not have to worry about what to do for your next meal.
This works especially well if you work during the day and want to have your breakfast or lunch on the way out. the door.
While this week-long eating strategy will definitely save you money and calories, the greatest benefit is the peace of mind and the mental relief you can feel when you eliminate the uncertainty from the equation.
Many people find stressful eating when they are trying to follow a clean diet. Others feel overwhelmed by the choices at the grocery store and what to buy and cook at home. When preparing food lots you can experiment with recipes, buy according to discounts and sales from the grocery store, and always have a healthy meal ready when you're in trouble.
Eating clean can cleanse your life
Eating clean can mean a number of different things to different people. Although, experts and nutritionists urge you not to cut any entire group of foods, such as fats or carbohydrates, from your diet.
In essence, eating clean is really about balancing and nourishing your body with nutrient-rich foods that keep your metabolism, muscles and brain functioning at peak .
His body was designed as a well-oiled machine; It comes equipped with everything you need to stay in a mild homeostasis, and the better fuel you get, the better you'll feel.
Many people find that just by adopting a cleaner diet, they release unwanted excess pounds, lower cholesterol and blood pressure, and eventually discover themselves by taking off diet-related medications.
As you delve into what foods you choose to cut out and what foods you can add to your diet, your tastes will change as well.
Eventually you'll find that your body craves healthy things as much as you could have craved junk food that you thought you could never live without. However, this transition can take time, so be patient with yourself.
Finally, a clean diet to eat does not mean that you never get to indulge yourself.
Food is about satisfying your body and your needs, even if it sometimes means pleasure or guilty pleasure.
When you take care of your body every day, these cases will be much more pleasant, especially when they do not leave you feeling slow and tired afterwards. Therefore, the next time you have a craving … make sure you are looking for foods that are "clean"!
The first 9 ways in which a clean-eating diet can help you feel better appeared first in Lifehack.