THE BASICS OF A CLEAN DIET
Eating “clean” is not hard. It’s actually very simple. It’s all about eating the right type and quantity of food. Once you’ve got the basics down, that’s when you’ll be ready to truly focus on eg. weight loss or muscle gains. You need to be making the right food choices before you even start any type of plan. You want to be making PERMANENT changes! Adjusting your “diet” so that you’re absolutely sure that you can stick to it for life rather than just a few weeks or months!
Below i’ve listed a few simple guidelines you can follow :)
What NOT to eat!
1. Cut out all regular sodas and processed fruit juice.
2. Get rid of processed carbohydrates. This means cutting out most breakfast cereals, white bread, potato chips, candy, and store bought pastries and cookies.
3. Cut out foods high in saturated fat and fried foods. Your body does not need the extra saturated fat.
What to eat?
1. Eat whole foods as often as possible
2. Eat some lean protein, fat, and unprocessed fibrous carbohydrate at every meal
3. Eat fruits or vegetables with each meal (as fresh as possible).
4. The bulk (size wise) of your food intake should come from vegetables, fruit and protein.
5. Ensure that 20-30% of your energy intake comes from “liquid fat,” with your fat intake primarily coming from unsaturated (ie. flax oil, fish oil, olive oil, raw nuts).
6. Drink only non-calorie containing beverages, the best choice being water and teas.
7. Drink alcohol in moderation.
What about calories, amounts of fat, protein, carbohydrates, nutrient timing? For most people following these guidelines at least 90% of the time will be all they will ever need. If you are not near 90% then work your way there. Find friends that will do it with you.
IF YOU WANT IT, HAVE IT.“Never say never” to foods you love but that are not in your best interest to eat. There is nothing worse for a person’s health or diet than a built up urge to splurge. There are two main roads one can travel to curb binge eating. The first is to have a little bit everyday. For example my big sweet tooth is chocolate, so I always have a small amount of high quality chocolate around and allow myself one small piece a day. It works very well for me that way. Another is to allow yourself one meal a week where you can enjoy whatever you want. In fact even invite your other friends over that are attempting to eat better and do it together! This “ritual” will become something you look foward to and your friends will too, plus for the rest of the week everyone can hold each other on track. The trick is to find which one of these two works for you.
DON’T LET THE TOUGH TIMES GET YOU DOWN. Everyone’s healthy eating
efforts get sidetracked from time to time. The trick is to keep a positive attitude and curb the unhealthy eating as quickly as possible. My trick is to keep a couple of motivational documents around to read in times of need.
That is it! Keep it simple, eat well, exercise hard, and live life to its fullest.
I LOVE THIS. Great tips for eating clean and avoiding binges!! <3
Haven’t played in like 3 years….and I don’t know anyone on the team. Wish me luck!
I’m totally going to! Back in on my exercise and eating buttloads of proteins, veggies, and fruit! WE ARE BAMFS.
Up early on a Saturday to go take Boot Camp class at the gym. BOOOOOOOOT CAAAAAAAAAAAAAAAMP! Get it done, ladies and gentlemen.
So frustrated by everything right now though!
Joined a coed basketball league “because they needed girls” even though I’ve never played before. We were wrong, you don’t actually need girls on the team. So now I want to play - but all of the boys on other teams are aggressive jerks (even though we are in the “semi-competitve league”. So now we have a bunch of girls who are better than me to play - so I can sit on the sidelines and watch. Good use of my time and money, right?!
Joined a women’s soccer league and I have not played in years and I do not know anyone on the team. I am so nervous that I lost all of my talent and that I will choke and they will hate me.
And I find it almost impossible to follow my health regimen like I did before…but I’m going to try anyways.
My 12 year old self squealed in excitement.
I can’t handle how happy this makes me. If for any reason they go on tour I will go bankrupt just to sit in the last row.
Weigh In Monday
Last Weigh In: 112.0 lbs (3/15/12)
Current Weight: 114.6 lbs
My new goal is 110 lbs and looking totally fit! I really hope I am not judged for my small weight loss goal, because my fitness and healthy diet is much more important than my weight - putting numbers on things helps me stay motivated!
Also, I totally realized that I could potentially get smaller and gain weight because of muscle…all remains to be seen.
So I didn’t gain a buttload of weight, but I don’t look “fit” anymore like I did when I was totally dedicated to my healthy lifestyle.
I want to blame all of the changes that have happened in the last 2 months but I know that I have become weaker in my will. I have the drive to eat well and exercise every few days, but it’s never consistent.
It’s so funny that I felt like I had no control over my schedule my last semester at school. It was so hard to stay on top of health and fitness working 8 hours a day, 2 days a week at NBC and then having school for 5 hours for 2 days. I still had three days to kick my butt into shape…as opposed to now where I work full time all week and try to be social on weekends.
I feel like it’s so hard. How do I stay motivated with all these time constraints? How do you guys do it?
I need an accountability buddy (or several) who will talk me out of eating bad things whenever I say I want bad things. I’ll do it for you also! In fact I would like it if everyone did this.
Next time you feel like you want to binge - write about it on Tumblr first if you can and someone will talk you out of it.
Can we do this guys? Please?