Studying late/ early, but that doesn’t mean I’m gonna eat or drink crap. I have a green smoothie (not feeling chicken and sweet potatoes this early), coffee to stay awake, weather to stay hydrated, carrots, wheat crisps an Greek yogurt for snack! #mealprep #fitfood #finals #healthy #nomnomnom
After my atrocious eating this weekend, I have to get my eating back on track. These are just a few of my snacks for this week. I gotta get my tastebuds used to healthy food again!! #mealprep #cleaneats #healthy #healthysnacks #nomnomnom
Breakfast!! Oatmeal with 3/4 cups water. 1/4 cup coconut milk. 2tsp cinnamon 1 tbsp flaxseed. #healthy #healthyeats #fitfood #food #nomnomnom #oatmealtime!
Oversteamed the green beans, oops!!! Just some o meal prep this week! #mealprep #fitfood #nomnomnom #healthy #cleaneats #fitlife #food
It’s boyfriends birthday weekend, so I’ve been eating tons of delicious dirty food, and I’ve had soda and alcohol 😱😳. I’ve obviously gained 13482lbs and all of the work I’ve done is ruined 😆😑 Jk. A cheat day (or two) every once in a while wont kill you, just don’t make it an all the time thing!! #cheatmeal #cheatday #fatloss #weightloss #fitness #bikini #comp #bodybuilder #healthy #eatclean #eatdirty
A near perfect day macronutrient wise! Keep in mind that 1300-1500 calories a day is only on my off days #macros #fitfood #healthy #food plan #mealprep #nutritionist (Taken with Instagram)
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
Super Clean mashed sweet potatoes. Recipe coming soon! #fitfood #fitblr #fitness #healthygirl #healthy #healthfood (Taken with Instagram)
Getting stronger, getting better! Unhealthy in 2009 vs Healthy in 2012 #fitness #healthygirl #healthy #strength #gainz #dailydouche (Taken with Instagram)
simple as that.
This is a salad:
This is crunchy water:
Now you know that 80% of your results comes from diet and you also know what clean eats you should be consuming to get those results. You even went grocery shopping with your new list but how will you keep track of what you consume?
Use this chart: The Eat-Clean Diet FOOD TRACKER