Clean Eating Diet Plan: What It Is and How It Works

Good health is something that is worth having more than anything else in this world. The validity of this fact is understood more by them, who have gone through some major health problems. Following a healthy diet every day is the need of the hour for maintaining sound health. ‘Eat to live, not live to eat’ has been aptly stated that actually says much about the right way to stay healthy.

Eating clean can be your key to acquiring a healthy and strong body. A fit body translates into a healthy mind, which results in a happier and fuller life. This virtuous cycle continues as long as you stick to a clean diet. But, switching to a healthier diet is not that simple. You need to transform your diet by incorporating healthy eating habits gradually.

What is Meant by Clean Eating?

Clean eating is not merely a diet plan but it is more of a healthier lifestyle choice. This involves including more of whole foods and avoiding the consumption of processed foods, thereby creating a healthy approach to your overall diet and lifestyle. Unhealthy fats, dietary carbohydrates, salt, sugars, artificial flavors, artificial colors, preservatives, and refined foods must be cut off from your regular diet chart. In a nutshell, you must avoid food items that do not include any nutritional value. A healthy diet must also be full of vegetables and fruits, unrefined grains, healthy and unsaturated fats, and lean protein. The quality of the food and its benefits should be emphasized over all else.

Those who choose to eat clean select food items containing less than five ingredients, which should be easily identifiable. In addition to this, exercising regularly and drinking adequate amounts of water are also a major part of a healthy lifestyle.

Fundamental Guidelines for Eating Clean

  • Consume plant based food items and choose organic food products wherever possible
  • Include whole foods
  • Consume animal products and meat which are minimally processed, buy whole cuts from the butcher and avoid pre-ground mince or ham.
  • Rely on home cooked meals
  • Go through ingredient list and nutrition labels before buying any food products.
  • Abstain from eating packaged and processed foods
  • Cut off refined foods from your diet and stick to whole grains in place of white flour products
  • Curb added sugar, salt, and unhealthy fat
  • Practice mindful eating or eating food attentively
  • Drink at least eight glasses of water a day

How Beneficial is Clean Eating?


A nutritious diet imparts innumerable benefits. Read on to know how clean eating works to give you a healthy body and mind.

  • Lowers the Risk of Obesity and Certain Chronic Diseases

Diets comprising vegetables, fruits, and whole grains are known to reduce the risk of obesity, some chronic diseases, and depression. This is evident from the studies published by the Public Health Nutrition, American Journal of Clinical Nutrition, and the Centers for Disease Control and Prevention.

  • Lowers Inflammation

The Harvard School of Public Health stated that clean eating may lower inflammation in the body. The natural and whole foods comes with healing properties that can help minimize inflammation, prevent pain and other diseases.

  • Boosts Heart Health and Minimizes Oxidative Stress

Clean eating can give you long-term health benefits. Healthy food items like fruits and vegetables have plenty of vitamin C, which keeps your blood vessels strong. This reduces the risk of coronary heart disease and also shields against high blood pressure and stroke. Avocados, nuts, and olive oil minimize the risk of harmful cholesterol levels, that are also beneficial for countering cardiovascular disease. Eating a lot of whole foods may counter oxidative stress, as proven by a study published in the Pharmacognosy Review.

  • Improve the Health of Your Hair, Skin, and Nails

an unhealthy diet can have an adverse effect on your body, stripping away the nutrients that keep your skin, hair and nails strong and resilient. When you start eating clean, there will be considerable increase in your intake of vitamins and minerals, which will in turn provide appropriate nourishment to your skin and hair. Whole foods full of beneficial nutrients will give you a thick hair and radiant skin.

  • Combat Constipation and Improves Gut Functioning

Incorporating fiber-content foods in your daily intake can keep bloating, constipation, and other stomach disorders in check. Regular clean eating habits can provide you with a healthy gut and facilitate proper digestion. So, choose a clean diet and enjoy your meals.

  • Helps with Weight Loss

One of the most crucial benefits of consuming natural foods is that these help you to stay slim and slender due to their high fiber content. For those who have some hormonal issues, it is not always possible to keep their body weight in check. However, sticking with a healthy diet life-long will help you to control your weight and have the type of body you desire.

  • Prevents Cancer

Clean eating helps to fight the growth of cancerous cells. Eating processed foods can put you at an increased risk of cancer. A diet rich in fruits and vegetables increases your intake of antioxidants and phytonutrients, which are vital to fight the growth of cancer. Moreover, broccoli, kale, and tomatoes are full of health benefits that can inhibit carcinogenic cell growth.

  • Improves Mental Health

A clean diet contains abundant vitamin B6, which helps in the release of a chemical known as dopamine. This chemical boosts your mood and makes you feel happy. Another vital component of a healthy diet is omega-3 fatty acid that helps improve mental health, and also plays a role in preventing depression.

Final Takeaway

The health benefits of clean eating are numerous and can have a lifelong impact on your health. This does not mean that you cannot enjoy food items you like although they may not improve your health. Always keep the amount of unhealthy food in your diet to a minimum and mainly include healthy foods made of pure, natural, and unadulterated ingredients. Finding and maintaining the right balance is the trick to leading a healthy life.

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