Clean Eating Basics

Would you like to lose weight? Feel healthier? Have more energy? Achieve fitness goals? Eat more food?? Then Clean Eating could be for you!

   Over the years I have come to realise that ‘Clean Eating’ can mean different things to different people, but for most people and certainly for me, Clean Eating is all about cutting out refined, highly processed foods and instead, fuelling your body with natures whole foods. Unless you want or need it to be, Clean Eating does not require you to cut out any food groups. It is not low fat, low carb, dairy free or grain free, it is simply about enjoying all foods as close to their natural state as possible, in moderation.
Clean Eating is not a fad diet, it is a way of life to learn and develop. Everybody is different, our needs, lifestyles, genetics and personal preferences are all different but luckily for us Clean Eating can work for everyone.
Around 80% of what we look like is down to what we eat, 10% down to exercise and 10% down to genetics, so it goes without saying, you really are what you eat!
As you fill your body with natural foods and eliminate the junk food, you will feel energized, healthier and hopefully happier. You will learn to listen to your body and understand its needs.

Clean Eating is simple. All you need to do is;

Eat Real Food
Consume a wide variety of whole foods, fresh fruits and vegetables, whole grains, nuts and seeds, lentils and beans, lean meat, fish and healthy ‘full’ fats.

Avoid Highly Processed Foods
Any food that contains refined white sugars and refined white flours, excessive salt, preservatives, additives, artificial sweeteners, artificial colours, ‘diet’ or ‘low fat’ foods and trans fats.

Consume Well Balanced Meals
Include a mixture of complex carbohydrates, protein, and healthy fats in all of your meals.

Eat Regularly
Every 2 1/2 to 3 hours to avoid energy slumps. I do this by eating 3 regular meals and 2 snacks in-between.

Consider Portion Sizes
Depending on your individual needs and goals.

Keep Hydrated
Aim for at least 2 litres of water a day.

Plan and prepare your food in advance whenever possible. This helps to stop ‘crisis’ moments.

Remember the 80/20 Rule and Enjoy a Treat!
This is what will make your clean eating lifestyle achievable. Eat well for the majority of the time, but allow room to enjoy treats and special occasions. Its not called ‘cheating’, it’s called living. 

To learn more about Clean Eating, I recommend reading Just the Rules: Tosca’s Guide to Eating Right This is an inexpensive easy to read guide to Clean Eating from the expert herself! You can purchase it online at


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© Charlie Mace

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