Clean eating vs 'Normal' eating?
JAT74
Posts: 1,081 Member
Has anyone seen any significant changes in fat loss by eating 'normally' ie. not really moderating their fat or carb intake and eating high GI or sugary, processed foods?
I've seen a lot of people on here advocate eating normally and even by eating high carb/high sugar diets while weight training and say that they have been able to get a lean body that way but others swear by low carb diets or eating clean ie. nothing processed and lean meat, fish and fruit/veg etc.
So far I've not seen the results I'd hoped for and I've been training 6 days a week for the last 11 weeks and was using light weights 4 days a week but have now changed to lifting heavy 2-3 days a week. Although I am able to stick to a specific calorie intake (calculated as TDEE -20-25% at present) and I've generally tried to keep my carbs under 100g 90% of the time and protein above 100g I haven't really looked at my fat intake (although I've tried to avoid too much saturated fat, and have been eating 'good' fats).
Do people generally think that clean eating makes a big difference? I saw a 4 week eating plan in one of my fitness magazines which I could easily follow and which contained things like a lot of fish, chicken, eggs, avocados, nuts, salads without dressings and wholegrains and it would be a bit of a sacrifice for me to eat like that as I hate fish and don't really like chicken that much and I love sauces and dressings, although I always count the calories contained in them. I already try and eat some of those foods anyway but eat a lot more red meat and processed meats like ham and bacon although I always drain the fat from meat when cooking. I also eat quite a lot of cheese like cheddar or blue cheese but this plan tells me to eat cottage chesses (which I already eat from time to time now but also dislike) and feta. Although I eat lower carb I generally don't restrict the types of carbs I eat so I do eat sugary cereals, white bread and white rice/pasta.
Any success with or without clean eating and did you see results quicker when eating clean?
I've seen a lot of people on here advocate eating normally and even by eating high carb/high sugar diets while weight training and say that they have been able to get a lean body that way but others swear by low carb diets or eating clean ie. nothing processed and lean meat, fish and fruit/veg etc.
So far I've not seen the results I'd hoped for and I've been training 6 days a week for the last 11 weeks and was using light weights 4 days a week but have now changed to lifting heavy 2-3 days a week. Although I am able to stick to a specific calorie intake (calculated as TDEE -20-25% at present) and I've generally tried to keep my carbs under 100g 90% of the time and protein above 100g I haven't really looked at my fat intake (although I've tried to avoid too much saturated fat, and have been eating 'good' fats).
Do people generally think that clean eating makes a big difference? I saw a 4 week eating plan in one of my fitness magazines which I could easily follow and which contained things like a lot of fish, chicken, eggs, avocados, nuts, salads without dressings and wholegrains and it would be a bit of a sacrifice for me to eat like that as I hate fish and don't really like chicken that much and I love sauces and dressings, although I always count the calories contained in them. I already try and eat some of those foods anyway but eat a lot more red meat and processed meats like ham and bacon although I always drain the fat from meat when cooking. I also eat quite a lot of cheese like cheddar or blue cheese but this plan tells me to eat cottage chesses (which I already eat from time to time now but also dislike) and feta. Although I eat lower carb I generally don't restrict the types of carbs I eat so I do eat sugary cereals, white bread and white rice/pasta.
Any success with or without clean eating and did you see results quicker when eating clean?
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Bump0
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I eat "normally" and I have lost about 2 stone (28lbs) and have stayed this weight for over a year. Sometimes I think people overthink this stuff a bit too much. But I suppose it is whatever works for you.0
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Personally I still eat processed crap and my body fat % has gone down along with my inches. I'm not saying it is super healthy, I'm saying it is possible.
I think the difference with "eating clean" is that you get calories without excess crap (sodium being the biggest one I have noticed).
So I won't spit at eating clean, but I don't think that you HAVE to. It probably doesn't hurt really, but I don't think that if you eat processed junk you're the devil or anything.0 -
i eat healthily but normally. 12 kg in 80 days. . .0
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im curious about this thread. Ive been asking the same question to so many people. I eat normally and have mnaged to loose bf before. It when you eat rather than what you eat in accordance with your exercise regime.0
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Sorry but eating "normal" is eating clean!
Eating a bunch of processed chemicals that aren't even food should not be considered the norm (regardless of whether it fits your calories or macros)0 -
Whole foods. Eating enough so that it fulfills your needs - not your cravings. Avoiding processed foods.0
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I eat normal food including ice cream, cake, mc donalds, pizza (obviously all in moderation) and I've lost over 70lbs.0
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A calorie is a calorie... Some foods will help you stay full longer though and help with binge eating. I've found if I eat more proteins and fiber I'm less likely to snack in between meals
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"Clean eating" is a stupid term with no clear definition. Everybody has a different idea of what it is. It seems to promote food avoidance with no basis whatsoever. Avoiding certain foods because it is deemed "unclean" is moronic. With that being said. Eating normally doesn't mean one should go to extremes with how they eat. Common sense should be observed. Foods should consists of mostly whole and minimally processed foods and also getting a decent amount of fibre. Anyone with a modicum of intelligence would understand that.0
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"Clean eating" is a stupid term with no clear definition. Everybody has a different idea of what it is. It seems to promote food avoidance with no basis whatsoever. Avoiding certain foods because it is deemed "unclean" is moronic. With that being said. Eating normally doesn't mean one should go to extremes with how they eat. Common sense should be observed. Foods should consists of mostly whole and minimally processed foods and also getting a decent amount of fibre. Anyone with a modicum of intelligence would understand that.
Avoid foods that are actually not foods, but produced in a chemical lab. How is this moronic?
Just eat real food.0 -
Years ago, I've tried the "clean eating" for around 6 months (Mediterranean diet) and didn't really notice a difference.
I use to eat a lot of olive oil(as the diet suggest). Maybe if I did everything else and omitted the olive oil I might have lost some weight instead of staying the same weight.
I suspect that Eating "Clean" may help out a little. But, don't look for a miracle.
It all comes down to calories in vs calories out.
I am doing IF(intermittently fasting) and IIFYM (If it fit your macro). Working pretty good so far and much easier to do than "eating clean".0 -
I know that by calories in vs calories out will make you drop weight no matter what you eat. Am I right in thinking along the lines that you mean does eating the prcessed stuff involve losing lean muscle as well as fat? I am trying to concentrate more on losing body fat but want to do it without becoming 'skinny fat'. I am making sure I hit my protein macros intake while I lift 3 times a week also. Other than that, I am not too sure if eating your other macros in some processed stuff will matter but i'd like to know as well. I think a little compromise is ok. I like the odd bit of gravy with my chicken, some squash, some savoury rice etc but I try to eat the majority of my days in good foods and hit my macros.0
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I know the term 'clean' isn't great but I just generally meant by eating natural foods in their natural form ie. without any additives. For example if I eat Spaghetti bolognese I normally use a bought tomato sauce rather than cooking my own as it's quicker, although if I have more time I'll make one myself by using chopped tomatoes, herbs, onion, garlic etc.
I am generally quite sensible but if I want white bread from time to time (sticking within my lower carb daily intake) or cereal with sugar in it I do. I also eat desserts and ice cream or some pizza and other 'bad' foods once or twice a week as long as they're within my calories.
I try and avoid a lot of saturated fat and try to eat fibre and if available I'll eat brown rice or wholegrain bread but if not I'll eat white flour, white rice etc. I don't have sugar in tea or coffee and try to avoid fruit juice and most days don't have any form of dessert.
I was just curious as to whether or not people have success with fat loss specifically by eating like I do (not going overboard by eating a lot of high saturated fat foods or very sugary foods all the time) that's all.0 -
Avoid foods that are actually not foods, but produced in a chemical lab. How is this moronic?
Just eat real food.
Ya, but "clean" includes a lot of other ideas very often. Like not eating dairy, certain kinds of meat, potatoes. You dig them right out of the dirt.0 -
I think you have to eat to sustain the lifestyle that you want. For me personally, if I went the 'clean' eating way, I would never sustain it because I just don't want to. I like the processed food stuff that I eat. I do eat 'clean' foods when I want them, but I love my pizza, icecream, etc. I work ridiculous hours, have two teenage boys, a busy husband, and try to make some time for me in there somewhere. I just don't worry about what is 'clean' and what isn't. I eat what I like in MODERATION and stay within or just below my calorie limits and I am losing weight without any trouble. I eat to feel comfortably full and when I want that monster icecream sundae with every topping under the moon, I will indulge ONCE IN AWHILE. I want to keep this body I am working to achieve and eating 'clean' and not 'normal' just won't work for me because I would not be happy and content with what I am doing. I have lost 16 pounds in just a little over 8 weeks by cutting down the portion sizes of 'normal' food and starting to work out. Good luck with whichever you choose.0
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Mich, I'm with you. I'm very strict when it comes to staying within my calories and try and stick within my macros but I'll eat a little cheese if it fits into my day etc.
If necessary I'll take the next step and switch to 'cleaner' foods but I know I'd be miserable eating plain grilled fish and veg with brown rice rather than a chicken breast in a small burger bun with some salad, light mayo and bacon with the fat cut off! I never eat butter or cream and use olive oil for cooking (which I measure out) and if I have pasta I'll have a tiny portion but I was just wondering whether I need to cut out these types of things altogether to lose the fat. I am determined to get there!
Intermittent fasting is something I've thought about as I've tried it before (with an 8 hour eating window) but that didn't really make any difference. I've thought about trying a 5:2 method instead which is the latest craze in the UK. I'm currently doing TDEE -25% eating 1450 during the week and I eat 2150 at weekends so I guess I could change it to having 2 days of much lower calories (750 for example) then 3 days of 1950 and a tiny bit more at weekends.
Does anyone think this would work? I'd have to stop working out on the low days that's the only problem and I love getting in my workouts each day. Is there any real benefit to intermittent fasting?0 -
Sorry but eating "normal" is eating clean!
Eating a bunch of processed chemicals that aren't even food should not be considered the norm (regardless of whether it fits your calories or macros)
Exactly - processed junk is not food and why do so many people seem to think it's weird to eat real food? I'm in no way fanatical or obsessive about food but the thought of putting a lot of what is sold as 'food' into my mouth just makes me feel sick! I guess it's a matter of personal choice but if you care about your health and that of your family just use some common sense about what you eat. Enjoy food but don't poison your body.0 -
"Clean eating" is a stupid term with no clear definition. Everybody has a different idea of what it is. It seems to promote food avoidance with no basis whatsoever. Avoiding certain foods because it is deemed "unclean" is moronic. With that being said. Eating normally doesn't mean one should go to extremes with how they eat. Common sense should be observed. Foods should consists of mostly whole and minimally processed foods and also getting a decent amount of fibre. Anyone with a modicum of intelligence would understand that.
Avoid foods that are actually not foods, but produced in a chemical lab. How is this moronic?
Just eat real food.
Nice strawman.0 -
Yes but the majority of what I eat is 'real' food, although I have other things which some would consider as not 'real' but chemicals. Most days I have a protein shake, I also eat a yogurt often for breakfast (either fat free or sometimes greek style (full fat) with sugar added) along with an oat based cereal (also containing added sugar etc.) and I eat white bread, rice, pasta etc. although in moderation.
I have packaged ham, although often it's Spanish serrano and sometimes ham off the bone which is not so processed and I eat a lot of good fats like nuts and avocado but I also eat cheese and some sauces, pate etc.
I wouldn't say I eat a lot of highly processed foods and often my meals contain meat or fish in their natural forms but I wouldn't say I eat completely clean as I don't eat food without sauces that often. I love desserts and ice cream but try and have 70% dark chocolate instead of a mars bar for example and if I eat other desserts it's not very often.0 -
From all the reading I have done, Normal eating consists of eating whatever you want but paying attention to your body's signals of hunger and fullness so that you are not overeating. It also has a lot to do with learning to eat when you are genuinely physically hungry as opposed to when you want to eat out of feelings of stress or boredom. Clean eating seems to be sticking to food that is in the most natural state it can be and staying away from things that are overly processed, refined, or have a ton of ingredients that are synthetic in nature. So I think the basic difference is that Normal eating speaks to how you eat whereas Clean eating speaks more to what you eat.
Personally, I think a combination of both is good. I am a martial artist. I started my life as a martial artist at 230 pounds. I TRIED to eat normally, but found that I would routinely overeat anyway. I am talking eating large portions of fast food and processed foods everyday. I found that getting into working out with martial arts helped me feel better, but I could not really keep up with everyone else like I wanted to. I could not perform many of the techniques as well as I wanted to. I struggled a lot with low energy and blood sugar fluctuations. My moment of change came when my sister was diagnosed with diabetes. She and I have had a very similar medical history, so this SCARED THE CRAP OUT OF ME. I knew I had to change and a big part of that change would be losing the excess weight I had. I started Weight Watchers. This with continued martial arts workouts led to a loss of 40 pounds. Just a few weeks ago I made the decision to drop WW for financial purposes. At about that time I started reading about Clean eating. A huge part of what made WW so successful for me was simply that it taught me to focus more on eating lean proteins and complex carbs from primarily fruits, veggies, and whole grains as well as staying well hydrated. When I read about Clean eating this clicked for me as an athlete (yes, I AM an athlete now!). What I focus on is food as fuel. If I want my body to run well I need to put high quality fuel in it in the right amounts. Does this mean I NEVER eat fast food or enjoy treats - NO WAY! I allow myself treats every now and then. Sometimes it's for a day, sometimes it's just in one meal a week. But what I have found in my journey of over 2 years is that I always FEEL better and perform in my life better (both athletically and in general energy) when I eat "Clean" - for me meaning as natural as possible.
Always remember that different things will work better for different people. Define your goals for yourself and then play around with ideas and advice that YOU find wise. You may pull a page from different philosophies and put them together to make your own. I know I have! I hope this makes sense and helps.0 -
I've never paid attention to my carbs, fat, protein, I just count the calories and have lost weight. I love my junk food too much to give up. Though if I did "eat clean" I'd probably have better results, but I don't think I could do it in the long run (i'd probably miss junk too much and put back on all the weight).
I read a article the other day which said if you eat too little carbs for too long it could reduce your life span.0 -
Mich, I'm with you. I'm very strict when it comes to staying within my calories and try and stick within my macros but I'll eat a little cheese if it fits into my day etc.
If necessary I'll take the next step and switch to 'cleaner' foods but I know I'd be miserable eating plain grilled fish and veg with brown rice rather than a chicken breast in a small burger bun with some salad, light mayo and bacon with the fat cut off! I never eat butter or cream and use olive oil for cooking (which I measure out) and if I have pasta I'll have a tiny portion but I was just wondering whether I need to cut out these types of things altogether to lose the fat. I am determined to get there!
Intermittent fasting is something I've thought about as I've tried it before (with an 8 hour eating window) but that didn't really make any difference. I've thought about trying a 5:2 method instead which is the latest craze in the UK. I'm currently doing TDEE -25% eating 1450 during the week and I eat 2150 at weekends so I guess I could change it to having 2 days of much lower calories (750 for example) then 3 days of 1950 and a tiny bit more at weekends.
Does anyone think this would work? I'd have to stop working out on the low days that's the only problem and I love getting in my workouts each day. Is there any real benefit to intermittent fasting?
I think what you are doing sounds sensible. My calories for the past few weeks have been higher due to alcohol consumption leading to bad food choices at the weekend. That's me done with that now though. For me as long as i get my protein to try and preserve my lean mass while losing then i'm happy. That said, my bread is always wholemeal, I eat mostly sweet potato but there are days where I will want something that is processed as there is no way I could live my life completely clean. I wanted a biscuit last night and I had one. Its all about choice, that's a given but back to your original question. Did it affect anyone who lifts, to reduce body fat while trying to keep lean muscle?0 -
Your diet & calories look fine to me. If anything, you're during the week calories look low, if you're working out 6 days a week, but then they balance your weekends. Do you think your body is just slower to take off weight because you don't have a lot to lose, (& offense because I'm a few years older than you,) you're not in your 20s?
A few years ago, I got into the mid 130s when I really prefer to be close to 111. It took me almost 8 months to get where I wanted to be eating healthier (calorie deficit) and exercising.
Stayed there for a while & then emotional eating took me back up to the low 120s. I've been tracking calories & exercising since right before the new year, and I'm just seeing the scale make a decent drop in the past couple of weeks. I have to be careful not to have too big a calorie deficit or I'll lose nothing.
Good luck!0 -
Yes but the majority of what I eat is 'real' food, although I have other things which some would consider as not 'real' but chemicals. Most days I have a protein shake, I also eat a yogurt often for breakfast (either fat free or sometimes greek style (full fat) with sugar added) along with an oat based cereal (also containing added sugar etc.) and I eat white bread, rice, pasta etc. although in moderation.
I have packaged ham, although often it's Spanish serrano and sometimes ham off the bone which is not so processed and I eat a lot of good fats like nuts and avocado but I also eat cheese and some sauces, pate etc.
I wouldn't say I eat a lot of highly processed foods and often my meals contain meat or fish in their natural forms but I wouldn't say I eat completely clean as I don't eat food without sauces that often. I love desserts and ice cream but try and have 70% dark chocolate instead of a mars bar for example and if I eat other desserts it's not very often.
Hey I'm with you - some preservatives and additives probably do make it in to my diet - but for the most part I try to stick to actual food.
Sauces can be clean though - a tomato and herb sauce would take minutes to make and would not have the ingredients list as long as your arm that a jar of ready to eat sauce would have.0 -
I eat 'clean', in most senses, as I have a medical condition that means most processed foods and anything with high sugar, dairy or fat content make me ill. I also find I digest fish easier than red meats, but I eat a variety of red, chicken and fish; balance is what is important, rather than rules, I think. Choose food that is as it comes, vegetables, meat, grains, and start from there. Don't force yourself to eat things you don't enjoy and you'll probably make it more likely you'll snap and run for what you miss and overdo it! Maybe just eat seafood that you're comfortable with once a week, and reduce red meat consumption a little. I still use sauces and salad dressings, they aren't 'bad', and there's nothing wrong with having a little if it makes you enjoy your meal. I use spices and herbs too to add flavour, and make my own sauces and curries and such whenever I can. Find a medium you're comfortable with and enjoy what you like because it'll be more sustainable, and be patient, because no diet will transform you over night!0
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I'm not a fanatical clean eater (why would you be? - just eat real food - no biggy right?) but I'm utterly bemused at the people who are actually trying to defend processed food as normal/better?
It's packed with sugar and salt so basically you're addicted to it. This is why you defend it. You're addicted.0 -
you can lose weight eating nothing but twinkies and drinking beer. Fat loss simply requires burning more calories than you consume. Calories are calories.
Remaining healthy on that diet, that's another question all together.0 -
To be honest I think it's my own fault. Age may play a part in it as I'm 38 not but 11 years ago I got up to 178lbs and lost loads of weight and got down to 122 lbs (though skinny fat) and it was relatively easy as I cut calories for the first time in my life and went low carb. Even at the end I had a body fat % of 28% which was too high for my size but I couldn't sustain that weight and it quickly got out of control when I ate more carbs and stopped calorie counting.
Since then I've found that every winter I've gained weight (up to 147lbs max) and then had to try and lose it in time for summer!
Until now I haven't ever calculated my TDEE or BMR and although I've always done some form of training it was mostly cardio around 3 times a week and in the past when I've trained more I've always eaten loads more and not really thought about it so it was probably above maintenance.
I think my metabolism is shot personally and that's why I struggle so much now even with calorie counting and all this training. Ideally I think I could do with a RMR test to find out my true requirements but as I can't afford that and there isn't anywhere near here anyway I'll have to continue working on estimates. I hope that TDEE -25% will work for me now and I'm going to make an effort to eat less fat, maybe cut down on things like cheese and processed meats and try and eat more lean chicken, turkey and fish even though it's not my favourite.
I suppose it's possible I am actually eating a bit too little for my activity level but I don't think so. In the past I've always lost weight by eating under 1000 calories but I don't want to go that way as I want to be lean this time.0 -
Im on a clean diet now, but I used to be 5-6 kg heavier and I lost those by just sticking to the calories but I ate terrible food now that I think about it...I am at university so I used to eat out everyday fast food....so i would literally eat one big meal (KFC, Mcdonalds) and still lost about 1 kg per week.....but then I hit a plateau and now im on clean eating and im losing about 1 pound per week....
The only difference really is that it is much harder to stick to your calories when you eat crap.... When you eat clean you find it easier in fact I have been struggling to eat my calories since I threw away all the junk in my apartment! You won't starve and you are less likely to break the diet! Although a cheat day is always good to have, I haven't had mine yet, i dont trust myself! 0
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