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1. Understanding Eat Clean
Eat Clean is no longer a strange term nowadays, referring to a diet regimen that exclusively uses natural, unprocessed foods without any additives or artificial ingredients. In simpler terms, those following the Eat Clean diet will avoid packaged foods or pre-prepared meals to obtain clean energy for their bodies from natural foods.
2. The impact of the Eat Clean diet on health
The Eat Clean diet is chosen by many because it brings various health benefits such as:
2.1. Providing abundant energy for the body
When following the Eat Clean diet correctly, your body will be adequately supplied with energy, enhancing efficiency in studying or working. This diet also helps regulate blood sugar levels, preventing post-meal blood sugar spikes.
2.2. Promotes Better Mental Well-being
High-sugar foods such as white bread, sweets, soft drinks, or biscuits often leave the body feeling tired and depressed. Therefore, when applying the Eat Clean diet, consuming more green vegetables, fruits, and whole grains, which naturally have low sugar content, will alleviate this condition.
2.3. Improves Gut Health
Adopting a diet rich in fiber and supplemented with prebiotics helps strengthen colon health and prevent diseases such as colon cancer and appendicitis.
2.4. Reduces the Risk of Cancer
Foods in the Eat Clean diet are rich in antioxidants, thus minimizing the risk of illness and effectively preventing cancer.
A diet abundant in vegetables and fruits as well as fiber-rich foods can reduce the risk of liver cancer and colorectal cancer.
2.5. Protects Cardiovascular Health
High blood pressure is one of the common causes of heart pain, heart failure, or stroke. However, a healthy diet coupled with physical activity can help early detect strokes or heart diseases. Therefore, applying the Eat Clean diet can help lower blood pressure and promote healthier heart functions:
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Eat plenty of fruits, vegetables, and whole grains
Opt for low-fat or non-fat dairy, nuts, vegetable oils, fish, and poultry
Restrict adding sugar to meals and increase consumption of foods rich in potassium, calcium, or magnesium
2.6. Effective Weight Loss Support with Eat Clean
It goes without saying, the healthy eat clean diet is one of the effective ways to lose weight and reduce the risks of many chronic diseases. With the eat clean diet incorporating many types of healthy foods with low calories, weight control can be achieved more effectively.
2.7. Improves Sleep Quality
Besides, eat clean also minimizes the consumption of harmful alcoholic or caffeinated beverages, thereby helping you achieve a deeper and better sleep.
2.8. Protects Strong Bones and Teeth
Calcium and magnesium are more adequately supplemented when you eat clean, thus improving dental and bone health as well as joint-related issues effectively. Beneficial foods for teeth and bones in the eat clean regimen include low-fat milk, broccoli, cauliflower, tofu, whole grains, or nut milk.
2.9. Eat Clean Supports Diabetes Management
For diabetic patients, the eat clean diet helps the body regulate stable blood sugar levels, maintain cholesterol and blood pressure, control weight, and minimize diabetes complications.
2.10. Enhances Memory
Another benefit of the eat clean diet is its ability to improve memory and enhance brain health because this diet contains many foods rich in vitamin C, E, D, and omega-3, all of which have the ability to combat memory loss and cognitive decline.
3. How to Eat Clean Properly
3.1. Incorporate Plenty of Vegetables and Fruits into Your Diet
The eat clean diet cannot do without various vegetables and fruits that are rich in fiber, plant compounds, vitamins, and essential minerals to protect healthy cells and effectively combat inflammation. You should wash vegetables and fruits thoroughly and eat them as soon as possible after harvesting to absorb maximum nutrients. Additionally, prioritize choosing foods grown using organic methods to enhance health.
Limit consumption of canned, processed, and fast foods.
When adopting the eat clean diet, it's advisable to minimize consumption of processed foods as they often contain added sugars and various chemicals.
Cut down on refined carbs.
Foods high in refined carbs like white bread and cookies are low in nutrients and have been linked to inflammation, fatty liver, obesity, and other health issues as numerous scientific studies have shown. Therefore, reducing the intake of these foods is recommended when following the eat clean diet.
Restrict intake of sugar and sweeteners.
The eat clean diet advocates for avoiding added sugars in meals and instead encourages embracing the natural flavors of foods. Refined sugars, corn syrup, or fructose are known culprits behind diabetes, obesity, fatty liver, cancer, and more. Hence, it's essential to consider adding minimal amounts of natural sweeteners like honey if not accustomed to the eat clean regime.
Limit alcohol consumption.
Alcoholic beverages are detrimental to health and can lead to liver, digestive, abdominal fat, and kidney issues. Therefore, individuals on the eat clean diet should restrict alcohol intake, opting for occasional consumption of fermented fruit and grain beverages instead.
Restrict vegetable oils and butter.
The consumption of cooking oils and vegetable butter should also be limited when following the eat clean diet to avoid an increased risk of certain diseases.
Drink pure water.
Pure water (or purified water) is the primary beverage in the eat clean diet as it contains no artificial sweeteners, sugars, or any chemical additives. Therefore, those on a diet need to supplement with plenty of purified water instead of carbonated beverages or other sugary drinks. Additionally, beverages such as tea, fruit juice, or smoothies can be included but without added sugars to safeguard health.
Opt for clean food sources.
When following the eat clean diet, it's essential to choose clean food sources to ensure safety. Vegetables and fruits should be organically grown, and meats should be raised naturally on farms.
Limit foods high in sodium.
Meals in the eat clean diet should not contain excessive sodium or rely heavily on salt; instead, alternative seasonings like herbs should be used.
Be flexible and substitute healthy foods.
Flexibly substituting healthy foods in the eat clean diet prevents monotony and allows for the absorption of a variety of nutrients.
This article by Mytour has provided insights into eat clean, highlighting its health benefits. We hope these insights help alleviate any concerns about adopting this healthy eating regimen on a daily basis. Thank you for following along!
