Eating clean means selecting whole, unprocessed foods that are rich in nutrition and offer many health advantages – this can help prevent weight gain while supporting both mental and physical wellbeing.
However, this popular diet can become overbearing and even lead to orthorexia – an eating disorder characterized by an unhealthy fixation on healthy food sources.
No processed or refined foods
Eating clean means selecting whole foods such as fruits, vegetables, whole grains and lean proteins that provide important nutrition that supports sustainable weight loss. Nutrit-rich food options like these promote satiety while simultaneously supporting metabolism regulation and sustainable weight loss.
While eliminating processed food is beneficial, some individuals may become susceptible to orthorexia nervosa (ON), an unhealthy obsession with healthy eating that may lead to malnutrition and mental distress. Avoidance of ON is key for leading a balanced lifestyle diet.
No added sugar
Clean-eating trends offer many advantages, yet if taken to extremes they may lead to nutritional deficiencies and disordered eating patterns. To consume cleanly, select drinks without added sugars such as unsweetened milkshakes, fruit- or whole-grain-based desserts.
As most people can’t go completely sugar-free, an effective strategy may be to limit sugar to special occasions and enjoy it when you do consume it – this will help avoid cravings and bingeing episodes.
No processed or refined grains
A healthy diet includes fresh produce, whole grains and lean proteins as the focus. Furthermore, sugar, salt and chemical additives should be avoided to limit sugar overload.
Clean eating may involve restricting certain food groups, such as grains. While this extreme approach might seem appealing, research does not support such extreme measures and they can lead to nutritional deficiencies and disordered eating behaviors. If possible, opt for whole grain options over refined options like white flour or pasta.
No processed or refined dairy
Some interpretations of clean eating advocate for an extremely restrictive diet that excludes certain foods. This can result in nutritional deficiencies, an incorrect view of healthy eating patterns and even disordered eating patterns.
Clean eating involves maintaining a diet rich in whole fruits and vegetables, whole grains, legumes, nuts and seeds; low-fat dairy; lean proteins as well as minimal processed food products with added sugars or artificial ingredients.
No processed or refined oils
Those on a clean eating plan should avoid processed vegetable oils or spreads and opt for healthy fats like olive oil instead.
Eating clean can be an excellent way to incorporate more fruits, vegetables, whole grains, and healthy fats into your diet. But be wary – too much clean eating could lead to disordered eating patterns like orthorexia nervosa. Read on for tips.
No processed or refined legumes
Legumes are essential to healthy diets, yet their consumption remains relatively low in high-income countries.
When it comes to legumes (beans and lentils), prepare double the quantity that will meet your needs by soaking and cooking twice as many beans; you can then freeze any extras for later use, which will save time and cooking in the future. Furthermore, whenever possible choose lower-sodium canned beans.
No processed or refined starches
Clean eating may involve following an extreme healthy eating diet that prohibits foods like grains, legumes, and dairy – leading to nutritional deficiencies and even leading to a condition known as orthorexia nervosa.
Clean eating doesn’t entail following an exact dietary template; rather it means choosing nutritious and minimally-processed foods more frequently to limit salt, sugar and processed fat intake while increasing lean proteins, fruits and vegetables in your diet.
No processed or refined sugar-sweetened beverages
Clean eating can be an excellent way to incorporate more fruits, vegetables, grains, beans and high-quality proteins into your diet. When trying to adopt this lifestyle change it’s important to avoid processed or refined sugar-sweetened beverages and snacks when striving to consume healthily.
Undergoing too much #eatclean can lead to disordered eating patterns such as orthorexia nervosa, which involves an intense preoccupation with healthy foods.
No processed or refined alcohol
Eating clean means prioritizing whole fruits, vegetables, lean proteins and whole grains while limiting saturated fats and added sugars as well as decreasing sodium consumption.
Overemphasizing these restrictions can lead to disordered eating, which in turn results in greater harm than good. Stress, social isolation, low self-esteem, malnutrition and an inability to enjoy life may all follow from overdoing it.
No processed or refined sugar-sweetened tea
Some versions of clean eating advocate for restricting gluten, dairy and nightshade family (tomatoes and aubergines). Unfortunately, this can result in missing out on key vitamins and nutrients.
Clean-eating movements may lead to disordered eating patterns, such as orthorexia nervosa. If you find yourself preoccupied with food, speak to a dietitian immediately – healthy clean eating involves eating an array of fruits, vegetables, whole grains, protein and healthy fats in balance.
