Is Clean Eating for You ?
If you guys have been reading our Blog post you would have come across our latest post where Jacqui gave you guys an update on our Clean Eating Plan that we are doing for the next 12 weeks. She will be posting her daily meal plan each day including recipes. My eating plan is pretty similar so I will only be posting up my recipes. The only difference between her meal plan and mine is, I eat 6 meals instead of 5 most days (it’s just depends on your body, metabolism and the type of activity you do). I have recently gone back to training for long – distance running & 100 – 200 mts sprints after a long break which explains the extra snack my body craves 🙂
So what is clean eating?
This eating plan involves eating fresh & nutritious food that makes you feel great. You choose food with the least amount of processing and omit those that have undergone a lot of processing or those that are high in energy and low in nutrient content. You can expect to eat lean proteins, Low GI carbohydrates (Carbs) and healthy fats when on you clean eating diet plan. You will notice that you will be eating more often rather than restricting yourself which is far more satisfying that the FAD diets we come across. May I point out the best this about clean eating diet plan à NO COUNTING CALORIES/ KILOJOULES. This clean eating plan works by watching portion sizes.
You are also expected to incorporate some form of physical activity daily or most days for atleast 30 mintues. This can be anything from brisk walking to cycling or even going to the gym if you enjoy that. If you find it hard to remove time to drive to the gym or too tired to leave the house for a walk, why don’t you check out some of the exercises on toneitup.com or download this https://www.mcssl.com/content/155119/bikini_series_2012/malibooty_printable_karena_dawn_katrina_hodgson_tone_it_up_beach_workout_vacation_bikini.pdf
The exercises are actually super easy to follow and fun and they target the whole body. These girls are awesome; Jacqui and I are pretty obsessed with them and they are pretty much our role models 🙂
You will sooner or later realise that clean eating is more than just a meal plan / diet, it is a Lifestyle.
Clean Eating Guidelines
1. Eat 5 serves of Vegetables & 2 serves of fruit each day
2. Eat Low GI Breads and cereals
3. Eat more lentils & legumes
4. Enjoy a handful of Nuts and Seeds as Snack regularly
5. Eat more fish and seafood
6. Eat lean red meats, poultry and eggs
7. Eat low fat / reduced fat dairy products
Benefits of Clean Eating
- Skyrocketing energy
- Weight loss/ weight maintenance
- Appetite under control as you will be eating 5 – 6 small meals a day
- Great looking skin
- Low in saturated and trans fat –your heart <3 will thank you for this 🙂
- Better concentration (mental function)
- Long – term health benefits
- Energy for your physical Activity
How much weight should you aim to lose and what is Safe?
Step one is to calculate your current Body Mass Index (BMI)
– Take your weight in Kilograms (kg) & Divide that by you height in meters squared
e.g A women who weighs 75kg and is 1.5 meters tall, her BMI would be
75 / (1.5 * 1.5) = 33.3 kg/m2
A BMI between 19 and 25 is the ‘Normal Weight Range’. Anything below this falls under underweight category and anything over fall into the ‘Overweight or Obese range
This applies for most people except if you’re a body builder or of certain ethnicity where you naturally small or big built.
Step two is to set a realistic weight – loss goal that will still bring about the desired health and psychological benefits. You should aim to lose 0.5 – 1kg per week or about 5 – 10 per cent of your current weight over a 12 week period. This is not only safe but will also improve your health and will allow your body to adjust to your weight loss.
we made this weekly diet plan for you guys to help you get started on your Clean Eating Plan J feel free to download this. It’s in a PDF format so print it out write up your weekly diet plan in pen or pencil http://www.smallfiles.org/download/1949/Weekly_meal_planner.pdf.html
Many more resources coming soon …. Stay tuned guys !!