The Clean Eating Plan
Cut Back
Cutting back on the unnecessary empty carbs and simple sugars in your diet.
Identify and eliminate processed foods and anything that you suspect isn’t providing your body with useful materials.
Stop drinking sugary coffee
Stop adding sugar to tea
Avoid soda drinks
Stop snacking
Get smaller crockery and plates
Add
Now try and add things back into your diet.
In the place of those unhealthy simple carbs.
Start trying to eat healthier fruits, vegetables, organ meats, proteins, fish etc.
Mix these into healthy and tasty meals that you can actually enjoy and eat them more slowly!
Don’t avoid fats either – they will help you to better absorb the nutrients and will keep you feeling fuller much longer.
Calculate
The next thing you need to do is to calculate how many calories you are burning in a given day.
In other words, you need to calculate your ‘AMR’! This is your ‘Active Metablic Rate’ and as long as you consume fewer calories than this number, you will continue to lose weight.
Men:
BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
Women:
BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
To turn this into your AMR, you then multiply that amount by:
1.2 if you’re sedentary (little or no exercise)
1.375 if you’re lightly active (you exercise 1-3 times a week)
1.55 if you’re moderately active (you exercise or work about average)
1.725 if you’re very active (you train hard for 6-7 days a week)
1.9 if you’re highly active (you’re a physical laborer or a professional athlete)
Organize
It’s time to start eating meals that will fit the target!
We need to learn how to make tasty and healthy meals in less time.
Organizing the kitchen and our cooking schedule!
These tips can help:
1. Invest in the right appliances – a food processor makes cooking healthily a lot easier!
2. Clear space
3. Put things you’ll use frequently in places that are easy to access.
4. Cook large pots of food and then freeze/chill them to eat throughout the week
5. Learn a few ‘fall back’ meals you can always rely on
6. Stock your cupboards with capsule ingredients
a. Tuna cans
b. Baked beans
c. Chopped tomatoes
d. Tinned fruits
e. Puree
f. Pasta
g. Rice
h. Sweetcorn
Consistency
If you try and be too strict with your dinners, you will often find that it’s too hard to stick to your diet and you fail.
Instead then, aim to be more consistent by eating the same breakfast and lunch every day or rotating between a few selections.
Know precisely how many calories and what nutrition is in each of these.
Now you can be a bit freer and experiment when it comes to dinner
Knowing that you have X amount of calories to play around with!
Easy Lunches
Don’t have time to make yourself elaborate Greek salads every morning?
You’re not alone! Fortunately, there are plenty of alternative strategies:
Find a salad bar somewhere
Find a lunch deal with cheap sandwiches/smoothie
Sign up to a program that will deliver ready-made diet meals to your door
Meals Out
When eating out, some tips include:
Sharing a dessert with friends
Focussing on how you feel when you over-indulge
Researching meals before heading out
Having a coffee instead of a large pudding