What is Clean Eating?
Clean eating is more a healthy lifestyle change than it is a diet. The premise is about consuming whole foods, unprocessed and un-refined, the way that nature intended it. Unlike most diet choices, clean eating is entirely sustainable.
What to avoid?
Processed foods are high in chemical additives, refined sugars, trans fats and salts.
Refined foods affect your insulin and hormone levels which in turn negatvely affects your levels of lipase (the enzyme that helps digest fat).
Additives, Artificial Flavours & Preservatives
Food Additives and Preservatives affect blood sugar levels, lead to weight gain, and reduce immune system function. Research has also shown additives to lead to endocrine disruptiona and hormone imbalance 
Alcohol is a known toxin, it diminishes immune health and puts stress on major organs.
What to focus on?
We have all heard the phrase, each to their own. Not all diets or foods will work for you, the same way it works for others. There are many reasons for this, such as;
- Recommended calorie intake – it’s important to identify what calorie range you should be eating at to reach your desired goal.
- Food Intolerances – there are plenty of foods that cause minor inflammation to severe allergic reactions. These issues are important to be addressed as they will influence your food choices and if unaddressed could lead you to nutritional deficiencies.
Eat Plenty of Vegetables
Vegetables are a staple to clean eating, they can provide you with all the macro and micronutrients you need. In addition, vegetables such as those from dark leafy greens and cruciferous family are essential in promoting balanced hormones.
Monitor Fruit Intake
Although natural and a great source of vitamins, minerals and energy. Fruit intake should be monitored due to the high levels of fructose sugar, which affects blood sugar levels and the ability to metabolise fat rather than store it.
Opt for High Quality Meat
Unless vegetarian or vegan you should opt for high quality organic and free range meats. These are less likely to contain unwanted added hormones, chemicals and preservatives.
Choose Healthy Fats
Healthy fats are essential for cardiovascular health, brain and nerve function. Healthy fats are also vital for the absorption of fat soluble vitamins such as A, D, E and K, as well as maintaining healthy cellular structure.
Drink plenty of water! Staying hydrated is essential to any healthy nutrition plan and is vital to achieving your fitness goals.
Water aids in better digestion, optimal cell function, nutrient absorption, flushing out toxins and boosting your immune system.
Who is the plan best for?
Clean Eating is best suited for people that aren’t too concerned with calorie tracking or dramatic food restrictions. Instead they are focused on the health properties of food and their benefits.
Total Tone Ten – Day 1
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