Sunday, December 16, 2012

The eat-clean principles – Part One

As already announced, since a few days ago I started to eat clean. For sure, at the beginning it won´t works for 100 percent to change completely your nutrition from one day to another, but I try to involve peux-a-peux the rules into my daily life. And I see, that it works from day to day even better.  

The following information are some excerpts from the book:  The Eat-Clean Diet Recharged: Lasting Fat Loss That´s Better than Ever!

But, what does eat-clean exactly mean?
So, let´s start with the basics: To get a beautiful and healthy body, there´s a simple rule: You have to focus on the right nutrition (80%), clean and regularly training (10%) and have the right genetics (10%). You are certainly wondering, why 80% nutrition and only 10% training instead of 80% training and 10% nutrition? A popular quote is: “Abs were made in the kitchen, not in the gym!”
In some ways you do have to live with the genetic package your parents gave you, but nutrition is far more responsible for creating your shape and your health than you ever could have imagined.
Eat poorly and you become sick and overweight. Eat well and you become a glowing example of health and vibrancy.

I need to recognize that some “foods”, which I ate are “anti-foods” - and I  must work hard to avoid these. The improved food choices I make along with moderate amounts of exercise, mostly in the form of strength training, should be the catalyst for change.

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What to do:

  • Eat more – eat six small meals each day (at the end of this blog you´ll find a sample schedule)
  • Eat breakfast every day, within an hour of rising
  • Eat a combination of lean protein and complex carbohydrates at each meal (55% complex carbohydrates, 27% lean protein and 18% healthy fats)
  • Eat sufficient (2-3 servings) healthy fats every day
  • Drink 2-3 liters of water each day
  • Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes
  • Adhere to proper portion sizes (use your hands for the right portions)

What to avoid:

  • Aviod all over-processed foods, particularly white flour and sugar
  • Avoid chemically charged food
  • Avoid foods containing presercatives
  • Avoid artificial sugars
  • Avoid artificial foods (such as processed cheese slides)
  • Avoid saturated and trans fats
  • Avoid sugar-loaded beverage, including colas and juices
  • Avoid (or do your best to limit) alcohol intake
  • Avoid all calorie-dense foods containing little or no nutritional value (=anti-foods)
  • Avoid super-sizing your meals

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These principles are as easy to follow as brushing your teeth or combing your hair. If you decide right now to embrace just one of these principles you will be immediately living a healthier lifestyle. That’s because each one of these steps is empowering and entirely doable. Imagine what could happen if you cement in your mind that you will accept them all right now! Look out world – here you come!
Another catalyst for change is the right food at the same time with the right frequency: Eat six meals a day (every two-and-a-half hours to three hours). 

As promised, here´s a sample schedule:

7 am – First Meal = Breakfast
10 am – Second Meal = Mid Morning
1 pm – Third Meal = Lunch
4 pm – Forth Meal = Mid Afternoon
7 pm – Fifth Meal = Dinner
10 pm – Sixth Meal = Evening

You´ll get more information in one of my next posts!!

Stay healthy!

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