Monday Tip: Eat Clean To Be Lean

May 20, 2019

Monday Tip: Eat Clean To Be Lean

You want to lose weight, and have been trying hard for months without success. You've heard fitness people refer to 'eating clean' but what does that really mean? The labels on hundreds of different food items proclaim to be 'healthy' but can you trust labels? There are so many misconceptions when it comes to what constitutes as "Clean Eating".

Let's dispel the myths and outline your simple, straightforward 3-step guide to eating clean and watch as the pounds melt off.

Step One: Steer Clear of Packaged Foods

Your worst enemy in the fight against weight gain is packaged foods. Yes, even those packages that are described as ‘healthy'. Think of packaged food in these 3 categories:

•Sweets: Cookies, brownies, muffins, cupcakes, donuts, candy and desserts. These packaged items are laced with sugar and bad fats, and lack any viable nutrient that your body actually needs. All the empty calories from these items will end up deposited on your waist and hips as stubborn fat

There's never a good reason to eat these so-called foods.

•Processed Grains: Crackers, breads, cereal, chips, instant oatmeal, and energy bars. This category is tricky because many of the packages are labeled as ‘heart healthy' or ‘low fat'. The reality is that packaged, processed grains contain sugar and more carbohydrates than you need while striving to lose weight. If you have a weight loss goal then stay away from processed grains and stick to whole grains.

•Whole Grains: Brown rice, wild rice, whole oats, sprouted grain pasta, and sprouted grain bread.

You don't, however, have a free pass to eat as much of these items as you'd like. Whole grains, while healthy and acceptable, are very calorie-dense. Eat whole grains in moderation in order to meet your weight loss goals.

Step Two: Fill Up on Fresh Foods

Fresh vegetables and fruits are a huge part of your clean diet. The nutrients and fiber found in these natural food items are vitally important for your weight loss journey and your overall health. Eat a variety of fruits and vegetables in all shapes, sizes and colors. The only ones that you need to limit are vegetables that are high in starch, such as potatoes and corn and fruits that are very high in sugar, like melons. Stick to the leafy greens

Step Three: Get Plenty of Protein

The cornerstone of your clean diet should be lean protein. Great examples are chicken breast, albacore tuna, lean ground turkey, white fish fillet, whole beans, tempeh and egg whites. Protein is what holds your clean eating plan together, for two reasons.

1. Protein satiates your hunger, keeping you full and keeping your blood sugar stable. This eliminates false hunger and prevents unnecessary snacking.

2. Protein helps to grow and maintain your muscle mass, which increases your resting metabolism. This means that your body will be naturally leaner.

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Client of The Quarter: Q2 2024

By Ray Cattaneo • 01 May, 2024

Steve has been crushing it ever since joining IPT in Dec 2023. He continues to stay consistent with his nutrition, cardio and exercise. He always pushes past his limits in every workout which has resulted in losing body fat mass every month! He lost a total of 35.7 lbs of BFM since joining! Steve Lepping has transformed his life for greatness!

Client of The Quarter: Q1 2024

By Ray Cattaneo • 07 Feb, 2024

Andrea has been at IPT since July of 2023 and has been the definition of consistency! She always makes adjustments to her nutrition and exercise when needed and pushes herself in workouts every single time. Each month she exceeds her goal of losing body fat mass, and has lost a total of 24lbs of BFM since joining! She's able to chest press 25 lb dumb bells and can do a full pushup without any assistance now. You can really see the difference in how Andrea carries herself and the confidence she has now compared to her first day at IPT. She completely transformed her life for the better!

Client of The Quarter: Q4 2023

By Ray Cattaneo • 03 Nov, 2023

Rey has been here since early June & has never missed a session! He's on-point with his tracking for nutrition and always does his cardio. He has hit every goal since he started and has lost 49.6 lbs of body fat mass and gained 3.8 lbs of skeletal muscle mass. Down from 48.9% BF to 36.6% BF. The health of his knees has improved drastically and he continues to have an exceptionally positive attitude!