- Ms. Divya Diwaker
Practice Clean Eating for Weight Loss
With our fast pace life, health has slowly taken a back seat and people are facing more and more lifestyle and health-related problems. Although post-COVID-19 people have begun to understand the importance of good health and well-being. And clean eating is one of the ways where we can bring back our health to track. So what is CLEAN EATING????
Clean eating encourages or requires you to eat more fruits, vegetables, whole grains and cereals, lean protein, and healthy fats and limit the intake of refined and processed snacks and foods. Clean eating nourishes your body with healthy and nutrient-dense food. Clean eating provides plentiful of vitamins, minerals, proteins, carbohydrates, and healthy fats.
Clean eating requires us to make our food from scratch and avoid packaged, processed, and ready-to-eat foods. The food is consumed in its natural state and they are not processed or refined but directly in their natural form. Clean eating has several benefits like weight loss, builds a stronger immune system, improves heart and mind health, increases energy levels to name a few. Clean eating is based on several principles which are explained below.
1. Eat more vegetables and fruits: They are loaded with fiber, vitamins, and minerals. Consumption of fresh and seasonal fruits and vegetables decreases the risk of cardiovascular diseases, cancer, and hormonal issues.
2. Eat whole grains and pulses: Always consume whole grains and cereals like wheat, brown rice, ragi, oats, jowar, bajra. Pulses and beans like whole moong, chana, rajma, masoor daal. Avoid consumption of processed and refined versions as they are leached out of nutrients.
3. Avoid packaged foods and processed food: processed and packaged foods are leached out of nutrients. Some harmful additives, sugar, salt, and chemicals are added to increase the shelf life and taste. Consumption of such foods can increase the risk of cancer, heart diseases, and endocrine-related problems. Some examples of these foods are ready-to-eat foods, biscuits, etc.
4. Follow small and frequent meal patterns: This includes 3 major meals and 2 snacks. Eating in such a way keeps the metabolism system working which in turn keeps the body healthy. Keeping a long gap between meals can lead to overeating in the next meal.
5. Water: Our human body is made with 70% water so less water intake will also lead to weight gain, hormonal imbalance, and a host of other problems. 10 – 12 glasses of water are very important.
6. No sugar: This is the most important change one has to bring in if following a clean eating pattern. Avoid sugars and added sugars in the food. Added sugars are present in sauces, bread, biscuits, and other processed and refined food items available in the market. Fruits can be consumed as they have natural sugars which are not harmful. Replace refined sugar by adding organic jaggery, dates, and raisins to the food.
7. Consume lean protein: Milk and milk products, eggs and poultry are rich sources of proteins, and proteins are required by us for a healthy body and strong immunity. Always try to consume a lean form of these sources like instead of whole egg consume egg white, skim milk instead of whole milk, use tofu, consume lean chicken that is breast portion.
8. Eat less salt: Just like sugar, salt can be hidden in many food products like chips, papad, ready-to-eat food, namkeen and farsan, biscuits, achaar. So try to avoid these food products.
9. Choose healthy fats: prefer using Olive oil, rice bran oil, nuts, and seed over dalda or butter.
So clean eating is not just a diet, it’s a way of living and eating in a healthy way. A clean eating pattern not only helps you to gain back your health but also helps
in losing weight, keep your heart and mind healthy.