What is the eat clean diet, suggest the eat clean menu to lose weight fast

What is the eat clean diet, suggest the eat clean menu to lose weight fast

The eat clean diet is attracting a lot of attention from the association of sisters who are passionate about body shape and beautiful clothes. The highlight of the eat clean menu for weight loss is to help maintain a healthy figure while maintaining better health.

What is the eat clean diet

What is Eat Clean, this is a diet that prioritizes fresh, healthy and clean foods, and limits processed foods. Eat clean does not reject any food group but focuses on: whole grains, fruits, vegetables, fats and proteins in the right portions.

What is eating clean like, the eat clean diet always encourages people to use whole foods (unprocessed or minimally processed foods) to receive the highest nutritional value. If you control the ingredients and portion sizes of the menu according to eat clean, combined with drinking enough water and exercising regularly, you can lose weight quickly.

Especially besides losing weight, you will get a lot of health benefits. Your body is more energetic, your eyes are bright and alert; teeth and gums are also healthier, skin will glow…

Rules to remember when eating clean

Rules to remember when eating clean

Any diet has its own characteristics, so does the eat clean diet! Here are some principles to keep in mind when you want to eat clean:

- Eat 5-6 small meals a day.

- Should eat natural and fresh foods, prefer to eat raw or simply processed, just cooked, limit adding spices or give preference to natural spices if used.

- Eat whole grains, whole grains in every meal such as oats, brown rice, whole-grain bread, etc. because they digest slowly, keep you full longer, limit cravings and help control sugar levels in your blood. better blood.

- Choose lean protein: eggs, fresh fish, shrimp, chicken, sirloin, tofu, legumes, nuts - are additional food sources for muscle growth, so you need to supplement every day. .

- Get fiber, vitamins and minerals, and antioxidants from fresh fruits and vegetables.. with salad recipes or with other recipes.

- Remember to use healthy fats every day from olive oil, fatty fish, nuts and seeds, avocados, etc.

- Drink 2 to 3 liters of water per day.

- Do not skip meals, eat breakfast within an hour of waking up.

- Stay away from processed foods with added sugar such as cakes, canned goods, etc.

- Minimize unhealthy fats like butter, vegetable oils, stimulants like caffeine, alcohol; Limit fried foods...

- Limit seasoning too much sugar, monosodium glutamate, salt...

Combine the eat clean diet to lose weight with exercise: Prioritize strength training and cardiovascular exercise. To reach your weight loss goals, you should stick to five or six high-intensity workouts per week of 30 to 45 minutes each.

Suggestions for a simple eat clean menu to lose weight in 7 days

To be able to feel the changes in weight and health, you need to develop a roadmap to apply the Eat Clean menu. Here is the Eat Clean menu to lose weight for 7 days for your reference:

Eat eat clean day 1

Total calories: 1,225 calories

Eat clean breakfast for weight loss: 2 pieces of rye bread and ¼ cup of blueberries (or can be replaced with any less sweet fruit you like) – about 295 calories.

Snack: 1/3 cup boiled soybeans – 96 calories.

Lunch: Toast with mashed chickpeas – 303 calories.

Snack: 1 small plum – 30 calories.

Dinner: Vegetable salad with sesame dressing – 499 calories

Eat clean eat and lose weight day 2

Total calories: 1,208 calories

Breakfast: 1 loaf of wholemeal bread, ½ cup of fruit like cherries, strawberries, 2 teaspoons chia seeds, 2 teaspoons peanut butter – 262 calories.

Snack: 2 stalks of boiled celery – 70 calories.

Lunch: Soybean salad – 333 calories.

Snack: dried apricots 6 – 51 calories.

Dinner: 1 cup of tangerine and beetroot salad, 110 grams of chicken breast, 1 slice of bread, cereal - 492 calories.

Eat clean eat and lose weight day 3

Total calories: 1,205 calories

Breakfast: Toast with avocado and eggs – 250 calories.

Snack: ½ cup of pistachios – 161 calories.

Lunch: Chicken salad – 338 calories.

Snack: 1 plum – 30 calories

Dinner: 1 serving of lean fish and beans, ¾ cup of brown rice – 426 calories.

Eat clean day 4

What is the eat clean diet, suggest the eat clean menu to lose weight fast

Eat clean eat: Suggest eat clean menu to lose weight

Total calories: 1,247 calories

Breakfast: ½ cup quinoa mixed with oats, ¼ cup soy milk – 296 calories.

Snack: 1 plum – 30 calories.

Lunch: bread, 1 tangerine – 323 calories.

Snack: 5 – 10 almonds – 103 calories.

Dinner: 300-350 grams of grilled chicken, ½ cup of brown rice – 495 calories

Eat clean day 5

Total calories: 1,205 calories

Breakfast: 1 slice of peanut butter toast, 1 banana – 290 calories.

Snack: ½ cup sliced ​​cucumber and 2 tablespoons dressing – 60 calories.

Lunch: 1 serving of salmon salad – 325 calories.

Snack: ½ cup boiled soybeans – 130 calories.

Dinner: 100 grams of grilled pork, celery salad and cherry tomatoes – 400 calories.

Eat eat clean day 6

Total calories: 1,224 calories

Breakfast: 1 cup of fruit smoothie, 1 handful of almonds – height 265.

Snack: 1 glass of flavored water – 67 calories.

Lunch: Salad with boiled eggs – 338 calories.

Snack: 1 plum, 5 walnuts – 96 calories.

Dinner: 140 grams of boiled chicken breast, 10 sprigs of steamed asparagus – 458 calories.

Eat eat clean day 7

Total calories: 1,210 calories

Breakfast: 2 boiled eggs with raw vegetables, 30 grams of cheese – 254 calories.

Snack: 2 tangerines – 70 calories.

Lunch: 1 serving of minced spaghetti – 408 calories.

Snack: 3 medium carrots – 75 calories.

Dinner: 140 grams of shrimp, 1 cup of optional vegetables, ½ cup of black beans served with shrimp and vegetables – 403 calories.

Tips to prepare a quick eat clean breakfast

How to prepare a light eat clan meal

At the beginning of a busy working day, it is not easy to prepare a delicious and nutritious breakfast. However, with a wide selection of foods and priority to eat raw, limited cooking, you can prepare a nutritious breakfast according to the eat clean menu with a few tips:

Add yogurt to breakfast of the eat clean weight loss menu
Yogurt is good for health and is also rich in protein and beneficial probiotics for the gut. You can add fresh fruit for extra nutrition and natural taste. In addition, use more nuts with appropriate portions to supplement nutrition, especially almonds, walnuts, etc. rich in healthy fats.

Eat clean breakfast with overnight oats

Eat clean breakfast with overnight oats

This is a quick, convenient and attractive dish to prepare. You can prepare the oats from the evening including: Rolled oats, yogurt, fruit, desiccated coconut, nut milk, berries... Keep the whole serving in the refrigerator and you can use it the next morning. .

Replace white flour/closed rice with whole grain or brown rice
Wheat flour, whole grain rice helps increase fiber and provide more nutrients than traditional white flour. Therefore, when making cakes, you should replace white flour with whole wheat flour. Similarly, using whole grain or brown rice to make some breakfast items helps you stay fuller for longer and receive more nutrients than well-cooked rice.

It can be said that the eat clean diet for weight loss is not difficult to apply and can be adjusted to suit many different ages. If applied correctly, the eat clean menu can help you lose weight successfully while providing an abundant source of energy for a healthier body.

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Hopefully, through the above article, you have understood better What is the eat clean diet, suggest the eat clean menu to lose weight fast and nutritious menus that are good for the body. Follow the new articles on Health Life For You to stay updated with useful information about Nutritional Information.


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