Learning to eat clean , Tips
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Dear Posters,
Please continue answering the OP's questions and be sure the follow the MFP guidelines:
https://community.myfitnesspal.com/en/discussion/10007789/flagged-content-reported-posts-warning-points
If you would like to continue to debate the effects of sugar on the body please move that discussion to this thread:
http://community.myfitnesspal.com/en/discussion/10538258/effects-of-sugar-split-from-learning-to-eat-clean-discussion/p1?new=1
Thank you for your cooperation,
4legs2 -
marge080808 wrote: »
This is actually wrong. Skim milk does not have sugar added. Yes, the lactose (naturally occurring milk sugar) concentration is a little bit higher but that is because some of the water is removed from skim milk, not because anything is added. This also makes the PROTEIN concentration a little higher in skim milk too.
Drink skim if you prefer it, it can actually be healthier than whole or 2% depending on what macro and micro nutrients are more important.
To get back to OP's question: as others have said, try to incorporate more nutrient dense whole foods and work towards doing more of your own food preparation (aka "cooking") rather than relying on foods that are prepared for you. Don't label anything clean or unclean and find a way to work treats into your food plan. If this means staying away from something for a while, don't worry about it. The choice is yours. I avoided alcohol for over a year because I couldn't work it in and I have an issue with the "drunk munchies". Now I am able to limit myself to one glass when I want one.
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I'm not a diet Nazi, but I emphasize whole foods and cook most of my meals using whole or minimally processed food stuffs. To me that's clean enough. I also look forward to Friday night pizza night.3
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marge080808 wrote: »Start simple by substituting things. sweeteners instead of sugar. Skimmed instead of semi or whole. Wholemeal instead of white. Oatmeal instead of shreddies/sugary cereals. Bit by bit.
I would stick to either whole or 2% milk. Skim has a lot more added sugar to it.
I would also add use the good oils (Coconut, Avocado, Olive Oil) and get rid of Canola/Vegetable oils.
No...this is incorrect...it has a higher concentration of naturally occurring lactose due to fat being removed and more actual milk needing to be added to make up the volume with the fat removed. It's naturally occurring sugar.2 -
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Rachie19852014 wrote: »If it didn't exist 100years ago, don't eat it.
A rule that arbitrarily excludes broccolini, Vidalia onions, and purple cauliflower.7 -
janejellyroll wrote: »Rachie19852014 wrote: »If it didn't exist 100years ago, don't eat it.
A rule that arbitrarily excludes broccolini, Vidalia onions, and purple cauliflower.
And includes a lot of processed foods like breakfast cereal, crackers, and Wonder Bread.2 -
just eat food....Stop complicating it.4
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It seems to me you never asked about "Clean" eating, but just how to eat healthier. Lots of good suggestions here without getting too crazy. Some people here are telling you half-science/half-quakery though. (ie: "don't eat fruit at night because... the sugar turns to fat."). If you want the honest truth about how foods affect your body, talk to a Registered Dietitian, the nutrition experts.rochelledykes wrote: »I make the wrong food choices easily. I need some ideas on what to eat.
Thread title...Learning to eat clean , Tips
She kinda did??2 -
It seems to me you never asked about "Clean" eating, but just how to eat healthier. Lots of good suggestions here without getting too crazy. Some people here are telling you half-science/half-quakery though. (ie: "don't eat fruit at night because... the sugar turns to fat."). If you want the honest truth about how foods affect your body, talk to a Registered Dietitian, the nutrition experts.rochelledykes wrote: »I make the wrong food choices easily. I need some ideas on what to eat.
Title of thread is "learning to eat clean".0 -
Rachie19852014 wrote: »If it didn't exist 100years ago, don't eat it.
Pizza, beer, and chocolate for the win!4 -
Flyeaglesfly8630 wrote: »Because it spikes insulin levels and blood sugar levels. You are going to burn that off through out the day. It is a great snack gives you energy for the day or for a workout. It is also a great source of fiber give some take some.
Huh? I've eaten fruit right before bed and have lost on target (100lbs, by the way). Metabolism runs 24/7.....2 -
livingleanlivingclean wrote: »Rachie19852014 wrote: »If it didn't exist 100years ago, don't eat it.
Oreos were made 1912. All good!
I like you.1 -
When I lost a ton of weight I initially cut out red meat and pork, fried foods, pastas, candy, and drinks other than water - I had Crystal Light and I did 30 mins of cardio 4 times a week. I ate grilled chicken breast, turkey, and fish and at a lot of veggies, salads, eggs, etc. I had a protein that was 4-5 oz, a cup of veggies and 2 oz of carbs....took a multi vitamin and fish oil....
Then I started reading more and getting educated more and open up myself to more foods as my discipline became better. I purchased an electronic food scale, food prepping containers, cute lunch bags and now enjoy beef and other foods.
You got this....Good luck!6 -
STLBADGIRL wrote: »When I lost a ton of weight I initially cut out red meat and pork, fried foods, pastas, candy, and drinks other than water - I had Crystal Light and I did 30 mins of cardio 4 times a week. I ate grilled chicken breast, turkey, and fish and at a lot of veggies, salads, eggs, etc. I had a protein that was 4-5 oz, a cup of veggies and 2 oz of carbs....took a multi vitamin and fish oil....
Then I started reading more and getting educated more and open up myself to more foods as my discipline became better. I purchased an electronic food scale, food prepping containers, cute lunch bags and now enjoy beef and other foods.
You got this....Good luck!
Great post. You lost weight like many of us do. You recognized it as a process and learned as you went. Congratulations!
So many feel like they have to be perfect right from the beginning. You don't. What people should be is open and observant. See how your body it reacting to what you are doing and figure out ways to adjust. Ultimately you want to eat in a way that is both healthy and satisfying, physically AND mentally.3 -
Flyeaglesfly8630 wrote: »Because it spikes insulin levels and blood sugar levels. You are going to burn that off through out the day. It is a great snack gives you energy for the day or for a workout. It is also a great source of fiber give some take some.
Not necessarily true. Fresh whole fruits have a lot of fiber which slows the absorption and subsequent increase of blood sugar. That's why a piece of candy spikes blood sugar more than an apple: the candy has no fiber (or protein either typically) so it can be absorbed fast!2 -
cerise_noir wrote: »livingleanlivingclean wrote: »Rachie19852014 wrote: »If it didn't exist 100years ago, don't eat it.
Oreos were made 1912. All good!
I like you.
Wonder Bread is only 96 years old so definitely off-limits 0 -
Just to add to this, the glycemic index* is a way to describe how quickly a food raises blood sugar. The higher the glycemic index number, the quicker it raises blood sugar. Whole fresh fruit isn't especially high -for example, an apple is lower than most beans, starchy vegetables, or grains. Even if you're concerned about insulin spikes, an apple is not something to worry about. Other common fruits like oranges, peaches, pears, and bananas are comparable to grains and starchy vegetables.Flyeaglesfly8630 wrote: »Because it spikes insulin levels and blood sugar levels. You are going to burn that off through out the day. It is a great snack gives you energy for the day or for a workout. It is also a great source of fiber give some take some.
Not necessarily true. Fresh whole fruits have a lot of fiber which slows the absorption and subsequent increase of blood sugar. That's why a piece of candy spikes blood sugar more than an apple: the candy has no fiber (or protein either typically) so it can be absorbed fast!
So in response to the OP's question about what to eat, fresh fruit is fine to eat any time of day.
*There are several versions of the index - I'm looking at the Harvard University one.
http://www.health.harvard.edu/diseases-and-conditions/glycemic_index_and_glycemic_load_for_100_foods
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cerise_noir wrote: »livingleanlivingclean wrote: »Rachie19852014 wrote: »If it didn't exist 100years ago, don't eat it.
Oreos were made 1912. All good!
I like you.
Wonder Bread is only 96 years old so definitely off-limitscerise_noir wrote: »livingleanlivingclean wrote: »Rachie19852014 wrote: »If it didn't exist 100years ago, don't eat it.
Oreos were made 1912. All good!
I like you.
Wonder Bread is only 96 years old so definitely off-limits
We just have to wait four years and then it will be clean.3 -
First you have to figure out your definition of clean. I saw something the other day where someone was so proud of how clean they were eating and posted their food for the day and let's just say their definition was 100% different than mine. Which is fine. If you want to call a Twinkie clean and it fits your calories who am I to judge? (I can't remember the food - it wasn't really a Twinkie). Calories rule for weight loss, but if you like eating clean and it works for you then define what it means to you and work on incorporating those foods into your diet. I don't eat clean but I really like Tosca Reno's definition. She has several books, a web site, recipes etc. Google will get you to her if you're interested.3
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Checkout this blog. There are lots of good ideas about eating 'real food' on a daily basis. https://www.100daysofrealfood.com/
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I find the ‘Hyper-palatable’ vs ‘low palatable’ foods discussion here more useful than the fuzzy concept of clean eating: https://medium.com/@aadamsnotes/when-if-it-fits-your-macros-becomes-if-it-fits-your-mouth-19e51d2e3d1e2
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Look into the Daniel Diet, which is a 21 day plan which completely cuts out leavened items, animal products, beverages other than water and processed sugars. I lost weight on it and felt cleansed and really healthy when I was done. I'm going to embark upon this plan again in a few weeks.0
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