G'day Everyone,
When I started my fitness journey 18 months ago I had an unhealthy relationship and an unrealistic idea of food. I was a big foodie, into all of the wrong things, and it showed on my massively overweight body at the time. What confused me was all of the different opinions that were out there about food and what was the right way to eat. I didn't know how my body processed certain foods and it was seriously affecting my health. So I decided to research and form my own opinions.
If you're like me, no doubt you have tried most of the diets that are out there; Atkins, Weight Watchers, Calorie Counting, High Protein Low Carb, Cohen's, Tony Ferguson and any other fad that was and is around. Not only did it make sticking to these diets hard, but it was damn confusing and didn't make the experience easy to follow, understand or stick to.
What I needed was to change my relationship with food. And to do that, I needed to understand how food interacted with my body. What I also needed to understand is that diet's don't work.
What I discovered, is Clean Eating. Clean eating, in its simplest form, is to eat foods in as close to their natural state as possible. It is not a diet; it's a lifestyle approach to food and its preparation, leading to an improved life - one meal at a time.
There are a few key concepts that will help you to live a Clean Eating lifestyle, so here they are.
To be truly successful I needed to change the way I thought about food and change my lifestyle so that it wouldn't be another yo yo but it would be a lasting lifestyle change that lead me to healthy eating and long and fit life.
1. Eat five to six times a day
Three meals and two to three small snacks. Include a lean protein, plenty of fresh fruit and vegetables, and a complex carbohydrate with each meal. This keeps your body energized and burning calories efficiently all day long.
2. Drink at least two liters of water a day
Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.
So how much fluid does the average, healthy adult living in a temperate climate need? The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day.
3. Get label savvy
Clean foods contain just one or two ingredients. Any product with a long ingredient list is human-made and not considered clean.
4. Avoid processed and refined foods
This includes white flour, sugar, bread and pasta. Enjoy complex carbs such as whole grains instead.
5. Know What to Avoid
Steer clear of anything high in saturated and trans fats, anything fried or anything high in sugar.
6. Consume healthy fats
Try to have essential fatty acids, or EFAs, every day.
7. Learn about portion sizes
Work towards eating within them.
8. Slow down and savour
Never rush through a meal. Food tastes best when savored. Enjoy every bite!
Pack a cooler for work or outings so you always have clean eats on the go.
10. Make it a family affair
Food is a social glue that should be shared with loved ones. Improve the quality of your family's life along with your own.
There are plenty of books about on the topic of Clean Eating, but if you stick to these tips you're sure to hit the jackpot with your results and your body will thank you!
If you're in the area, why not come and check us out at Off Ya Glutes in Coorparoo, get some advice from our Team, do a workout, or just come and have a look. It's a great place to be, an Everyday Gym for Everyday People!
Yours in Health and Fitness,
Bryan
