When it comes to analyzing nutritional plans, we usually move in a spectrum where the quantity of food on one end and the quality of food on the other are the opposite. Accordingly, diet concepts such as IIFYM (If It Fit Your Macros) fall on the side of quantity and concepts like that Clean eating on the side of quality. In contrast to quantitative approaches, clean eating not only deals with the calories it provides, but also with the right choice of food. The basic principles of this diet, which we will discuss below, can therefore be summarized as follows. 1. Avoid refined foods 2. Avoid ready meals 3. Artificial additives are taboo 4. Do not drink alcohol 5. Do not take fruit juices or mineral water
The history of clean eating
Since this nutritional concept is not a 100% defined form of nutrition, it is relatively difficult to trace it back to a single date of origin. However, it is known that even the ancient Greek philosopher and physician Hippocrates wrote one of the first books on healthy eating, which is already very close to clean eating. From this value comes the world famous quote: "Food should be your medicine and medicine your food."
Main Mechanisms of Clean Eatings
Clean Eating is based on the principle that you feed on wholesome, natural and above all unprocessed foods. Therefore, one can not call this diet completely as a diet, but rather as a perspective on the diet, which provides information about what you should eat and what not. This principle focuses on the quality of the food rather than on its quantity, which also means that calorie counting is not an integral part of clean eating. Timing and number of meals per day In principle, clean eating dispenses with overly strict requirements in terms of meal timing and the number of meals per day. Accordingly, you can use the concept exactly as it best suits your personal lifestyle. Nonetheless, most counselors recommend five to six smaller meals instead of three main meals. In this respect, you should be very comfortable with this particularly in muscle building, since it is much more pleasant to distribute the calories required throughout the day.
Things you should avoid in any case
In fact, the typical prohibitions and limitations of clean eating are self-explanatory, because ultimately it's all about focusing exclusively on wholesome and natural foods. In return, therefore, all foods are taboo to which these properties do not apply. In addition to obvious foods such as chocolate bars, ready-to-serve pizza and chips, this also applies to fond foods such as pasta, bread and cereal. As part of a very strict interpretation, condiments such as mustard and spreads are just as taboo as finished salad dressings. In principle, all drinks are also out of still water on the prohibition list.
Does the principle consist of different phases?
Since it is not a time-limited diet concept, but a completely independent diet form, there are basically no special phases in the context of the Clean Eatings, according to which you should comply. However, as this diet is a major change that requires you to be disciplined, short breaks are often recommended for motivation. In practice this means that for 30 days you can live completely on the principle of clean eating and then take a break from a week in which you return to a "normal" diet. Among absolute purists, this modified form is of course very controversial.
Who best fits this diet?
Since this nutritional principle can be used very flexibly, it is suitable for many different people. This naturally includes applications such as fat loss, muscle growth and sportive performance development. This principle is less suitable for people who pay close attention to tracking the intake of calories and macronutrients. Also less recommendable is the concept if you are a competitive competitive athlete, as clean eating in this context is extremely restrictive and therefore counterproductive.
How easy is it to follow the principle of clean eating?
How difficult or easy it is to eat the concept of clean eating depends primarily on what type of person you are and what foods you normally prefer. In particular, people who love food, like to try new things and want to draw from the full, this admittedly quite radical nutrition concept is associated with some difficulties. If, on the other hand, you make less demands or already eat large quantities of unprocessed food anyway, the conversion is not a major problem, especially since only a few additional restrictions are added. However, to be honest, very few people practice the concept in its strictest interpretation. That is only understandable, because in this way is even a visit to a restaurant with friends or the food at the parents-in-law much more pleasant. Most practitioners follow the 80/20 or 90/10 rule, where they eat "clean" in 80-90 percent of the time. Of course, this simple modification makes the implementation much easier.
What does science say about the topic?
At this point we can make it short, because at present there are no scientific studies, which deal with the influence of the Clean Eatings on possible health influences. This of course makes it very difficult to substantiate the perceived benefits of the nutritional concept with well-founded data. Of course, it can be stated that most natural foods are significantly better saturated than comparable foods resulting from an industrial processing process. The bottom line is that many people use it to control their calorie intake much more efficiently. This is especially true for people who do not feel like adding any calorie to their diet diary. However, we should not forget why millennia ago we started to prepare raw food in different ways. Without this ability, we would not be where we are today. At the end of the day, therefore, it makes much more sense not to interpret the concept of clean eating in its full totalitarian severity, because this is neither particularly conducive to performance nor to the fundamental social life that is fundamental to us humans.