Clean Eating: The Most Important Basic Rules

Start The Day With Breakfast

According to the pioneer of the clean eating trend and best-selling author Tosca Reni, breakfast is a must – whether seven or eleven o’clock. Thus, the neat eating concept can also be used wonderfully for intermittent fasting.

With a balanced mix of complex carbohydrates and proteins, everyone starts the day full of energy, fills up energy stores, feeds the brain, and keeps hunger pangs away.

A good combination would be low-fat quark with seasonal fruit and sugar-free, homemade granola.

Eliminate Sugar From Your Diet

Of course, it is not easy to reduce your sugar consumption to zero overnight. Therefore, try to minimize consumption step by step.

Sweeten with date syrup or apple pulp instead of sugar if you have an appetite for the cake: no problem at all. You can replace wheat flour and sugar, for example, with ground oat flakes, almond flour, spelled flour, rice flour, and the sugar alternatives mentioned.

Also, Avoid Sugar Substitutes

Sweeteners such as aspartame, acesulfame-K, maltitol, or sucralose are also not permitted in the Clean Eating concept. They are industrially and chemically manufactured.

Do you often use protein powder to meet your protein needs? Then use a protein powder without sweeteners. The same goes for protein bars as well.

Sweetness With Natural Foods

Sweetening health is not that difficult; it means restructuring and discipline first. But soon, it will routinely become a habit.

Good news: You don’t have to give up chocolate at all. There is now raw chocolate without sugar but with 100 percent chocolate enjoyment.

Dried fruit, apple, or fruit puree in general, concentrated apple juice, date syrup, and rice syrup can be used to sweeten healthily and naturally. Or use fresh fruit – grated into the porridge or cake.

Reach For Healthy Fats

Don’t be afraid of fat! The body needs vital, unsaturated fatty acids such as omega-3 to maintain metabolic processes and hormone balance. It is also a critical factor in building muscle mass.

Omega-3 fatty acids are linseed, linseed oil, olive oil, walnuts, avocado, and fatty fish such as salmon, tuna, or mackerel.

Eat A Combination Of Proteins And Carbohydrates

Since Clean Eating is a full-fledged form of nutrition, nothing is left out here. Ideally, a meal should cover all three macronutrients: carbohydrates, proteins, and fats.

How about a quinoa chickpea bowl with tomatoes, spinach, and roasted walnuts? Or has he stuffed sweet potatoes with hummus dip?

Cook Fresh, Regional And Seasonal

Fruit and vegetables are high on the agenda every day. Use regional and seasonal varieties. Apples, plums, pumpkin, and beetroot in the fall and fresh berries, cauliflower, and broccoli in the summer, for example. Unfortunately, things look a bit poor in winter: tuber, root, and cabbage vegetables determine the variety of harvests.

A little recommendation: Stroll through the weekly or farm market; they always sell fruit and vegetables that are regional and seasonal.

It Is Best To Plan Your Meals

Going grocery shopping when you’re hungry is never a good idea. During the change in diet, it makes sense to create a small weekly plan of what is to be cooked and when.

It is also advisable to make a bulk purchase once a week to avoid small temptations. Create your clean eating nutrition plan so uncomplicated and straightforward that it is not a big hurdle for you to eat “clean.”

Drink A Lot Of Water, Little Or No Alcohol

Any balanced diet recommends drinking enough water throughout the day.

A good measure: at least four percent of your body weight. That’s about 2.7 liters of fluid for a person weighing 68 kilograms. But it doesn’t just have to be still water.

Vary between infused water, lemon water, unsweetened herbal teas, green tea, matcha tea, or unsweetened coffee.

Season With Fresh Herbs, Spices, And A Little Salt

As food with flavor enhancers and aromas is now a thing of the past, it is even more critical to spice up dishes with fresh herbs or spices.

Try it out and stock up on spices. Some also have health benefits, such as ginger, turmeric, cinnamon, parsley, wild garlic, mint, or chili.