It sounds so simple and so trendy. “The Eat-Clean Diet is a lifestyle way of eating that allows you to eat more, weigh less, and become the healthiest you can be,” says Tosca Reno, author of The Eat-Clean Diet series.
Not only will you lose about 3 pounds a week, you will see dramatic changes in the way you look and feel, Reno says.
Reno says that eating clean encourages a lifestyle approach of exercise and a diet plan of unprocessed, whole foods like fruits, vegetables, whole grains, lean meats, and void of artificial ingredients, preservatives, "chemically charged foods," sugars, saturated fat, and trans fat.
That means tomatoes are in, ketchup is out. “We live in a chemical soup experiment. Processed foods have undermined our health, especially sugars, which are deadly anti-foods that have no place in our body,” Reno says.
Plans range from 1,200-1,800 calories, eaten in 5-6 small meals throughout the day -- designed to "fire up the metabolism." Practicing portion control helps dieters avoid the dreaded calorie counting.
The Eat-Clean Diet is a beautiful book with lots of pictures of delicious-sounding recipes with nutrition information, glossy pictures, sample meal plans, grocery lists, and more to help dieters get excited about eating a healthy diet and engaging in more physical activity.
Written in an easy-to-understand, motivating, and reader-friendly style, Reno places the emphasis for weight loss and good health on 80% food, 10% training, and 10% genes.
Eating a diet rich in plant foods, exercising, and controlling portions is sage advice and the cornerstone of all credible diet plans. But Reno veers off the path with some of her advice that is not based on scientific evidence -- like totally eliminating saturated fat and some of her recommendations for supplements.
The Eat-Clean Diet: What You Can Eat
Foods allowed include a variety of whole grains, fruits, vegetables, lean proteins, nonfat dairy, and healthy fats -- preferably organic and eaten in proper portions every few hours.The Eat-Clean Diet recommends avoiding all saturated fat, trans fats, overprocessed, refined foods -- especially white flour, sugar, sugar-loaded colas, juices, and alcohol.
Remember, all fats are loaded with calories, so use them sparingly.
Fat
|
Benefits
| Uses |
| Olive Oil | Is a monounsaturated fat that contains 30-40 antioxidants, especially extra-virgin. When substituted for butter or other saturated fats, it promotes a healthy heart. | Drizzle lightly on bread instead of butter. Saute vegetables in olive oil and garlic for extra flavor. Cut up fresh potatoes, toss in a dash of oil, and roast in the oven at 400 F for healthier french fries. |
| Canola Oil | Is a good source of plant-based omega-3 fatty acids, which help reduce the risk of heart disease and may reduce the risk of ischemic stroke. | Use in cooking whenever you want a neutral tasting oil. Toss with root vegetables, then roast in the oven. Mix a dash of canola oil with lemon juice and salt and pepper, and toss in a salad of apples, fennel, and greens. Use instead of margarine or shortening to grease cookware. |
| Fish: Salmon, Tuna, Trout, Striped Bass, Mackerel, Herring, Sardines | Dietary omega-3 fatty acids from fish help reduce the risks of heart disease and sudden cardiac death. | Baste a fillet of salmon with a teaspoon of olive oil, toss on some sprigs of rosemary or thyme, some salt and pepper, then roast for 17 minutes at 250 degrees. Make a light tuna salad with a bit of olive oil or canola oil instead of mayonnaise. Brush a fillet of trout with olive oil and lemon, then coat with seasoned breadcrumbs and bake for Mediterranean taste. |
| Nuts: Almonds, Walnuts, Pecans, Peanuts | Contain healthy poly- and monounsaturated fats that, when substituted for other fatty foods, can help reduce "bad" LDL cholesterol and total cholesterol levels. | Eat raw, as a healthy snack, instead of chips or crackers. Pulverize into crumbs and use to bread a trout fillet, then saute lightly in canola oil. *Avoid nuts roasted with oil and salt. |
| Flaxseeds or Hemp Seeds | Are rich in the omega-3 fatty acid called alpha-linolenic acid (ALA), which helps control inflammation and blood pressure, as well as other body functions. | Flaxseeds spoil easily, so buy them fresh and keep them in the fridge. Toss into salads, soups, stews, or casseroles. |
| Avocados | Are high in heart-healthy monounsaturated fat and are good sources of vitamins E and C, fiber, folate, and potassium. And they’re cholesterol-free. | Choose avocados that are firm. When they give under gentle pressure, they’re ripe. If they feel squishy, they’re too ripe. Add chopped or sliced avocado to salads, use in place of mayonnaise on sandwiches, or blend into smoothies |
