Clean Eating for Beginners

'Clean' Eating is very subjective, based on the person. My list will look much different than yours and neither of us is wrong

Fresh veggies, fruit and mushrooms/frozen in off season (or home-canned)

Whole grains-oats, brown rice, quinoa, barley etc

Beans and lentils (I'm still using canned, haven't ventured into making my own yet)

Good fats-avocado, nuts and seeds (still on the fence about olive oil)

Misc. things like olives, a bit of dark chocolate, raisins, nutritional yeast etc

No. No one takes away my cheese.

What is clean eating?

http://www.myfitnesspal.com/topics/show/1078890-why-clean-eating-is-a-myth-by-armi-legge?hl=clean+eating

http://www.myfitnesspal.com/topics/show/1072936-clean-eating-does-it-really-work?hl=clean+eating

http://www.myfitnesspal.com/topics/show/1066870-100-days-of-completely-clean-eating?hl=clean+eating

http://www.myfitnesspal.com/topics/show/1065227-motivation-weight-loss-from-just-clean-eating?hl=clean+eating

http://www.myfitnesspal.com/topics/show/1064027-tips-and-advice-about-clean-eating-no-processed-foods?hl=clean+eating

http://www.myfitnesspal.com/topics/show/1063354-trying-to-start-clean-eating?hl=clean+eating

http://www.myfitnesspal.com/topics/show/1052639--clean-eating?hl=clean+eating

http://www.myfitnesspal.com/topics/show/1047235-questions-on-clean-eating-go-ahead-and-ask?hl=clean+eating

http://www.myfitnesspal.com/topics/show/1046180-why-are-people-so-negative-regarding-clean-eating?hl=clean+eating

http://www.myfitnesspal.com/topics/show/1043645-clean-eating-does-make-a-difference?hl=clean+eating

:flowerforyou:

What is clean eating?

http://www.myfitnesspal.com/topics/show/1078890-why-clean-eating-is-a-myth-by-armi-legge?hl=clean+eating

http://www.myfitnesspal.com/topics/show/1072936-clean-eating-does-it-really-work?hl=clean+eating

http://www.myfitnesspal.com/topics/show/1066870-100-days-of-completely-clean-eating?hl=clean+eating

http://www.myfitnesspal.com/topics/show/1065227-motivation-weight-loss-from-just-clean-eating?hl=clean+eating

http://www.myfitnesspal.com/topics/show/1064027-tips-and-advice-about-clean-eating-no-processed-foods?hl=clean+eating

http://www.myfitnesspal.com/topics/show/1063354-trying-to-start-clean-eating?hl=clean+eating

http://www.myfitnesspal.com/topics/show/1052639--clean-eating?hl=clean+eating

http://www.myfitnesspal.com/topics/show/1047235-questions-on-clean-eating-go-ahead-and-ask?hl=clean+eating

http://www.myfitnesspal.com/topics/show/1046180-why-are-people-so-negative-regarding-clean-eating?hl=clean+eating

http://www.myfitnesspal.com/topics/show/1043645-clean-eating-does-make-a-difference?hl=clean+eating

:flowerforyou:

Omg OP you are so good looking!!

It's from her Clean Eating.

Where dafuq is da ice creams?

Um . . .Klondike Bars.

I'm on like a current addiction or something to those things. I them.

Where dafuq is da ice creams?

Um . . .Klondike Bars.

I'm on like a current addiction or something to those things. I them.

For people who are sensitive to sugars, high carb foods, etc. finding their own definition of clean eating is not a joke, and it does a disservice to newbies to make it a joke. Some people have intense food cravings after eating sugar/higher carb foods that make it very difficult to eat a low calorie/weight loss diet. It is easier to eat "clean" and reduce the food cravings so sticking to lower calorie diet is possible. Here is a summary of some of the research that supports this, under the topic "not all calories are created equal." And by the way, if you are one of those people who can eat ice cream and cookies in limited amounts and not crave more, more, more then stop reading. This doesn't apply to you.

There is a great article in well.blogs.nytimes.com titled "How Carbs Can Trigger Food Cravings by Anahad O'Connor. it summarizes new resarch published in the American Journal of Clinical Nutrition and research published in 2010 in the New England Journal of Medicine that shows that sugary foods and other processed carbs that are known to cause abrupt spikes and falls in blood sugar appear to stimulate parts of the brain involved in hunger, craving and reward. In other words if you eat these foods you want more. It isn't so much that in terms of actual energy/ calories there is a difference, but that these foods affect the neurotransmitters in the brain in a way that sets off craving and leads to overeating. That is why those who say it doesn't matter what you eat do a disservice to those of us who are sensitive to higher carb foods and the resulting cravings. In other words we need to stick to a lower carb/higher protein food plan to sustain a healthy way of eating that allows us to lose weight.

This research supports what I have learned by trial and error. I have lost 75 pounds (took about 18 months) by eating a low carb/high protein (all relatively speaking) diet; and avoiding foods that cause me to crave overeating (sugary and high carb foods). I also ate moderate calories and exercised most days.

What I experienced is that high carb foods set off cravings in me (not immediately but as I begin to metabolize them). I believe I am genetically sensitive to these foods, based on what I have read about the science, and that some people probably share that sensitivity and others don't (like alcohol and alcoholics). What was interesting to me, is that it took about 30 days for the craving to go away, and during that time I experienced symptoms that have been described by other types of addicts who have experienced withdrawal (tired, ache, feeling like the flu, etc.) What is also interesting to me is that it doesn't really depend on what kind of carbs -- I find that very high carb fruits like watermelon, pineapple, etc. set off the cravings as I begin to metabolize them while less ripe apples, pears, and berries generally do not. Brown rice, whole grain breads, etc. also don't work for me. I get plenty of carbs from vegetables, e.g. broccoli, eggplant, cauliflower, carrots, etc , less ripe apples, pears, etc. I also seem to need a lot more protein that what a lot of people talk about, and I eat that spread out four times a day.

At 60, I feel better than I have ever felt before, and don't crave the sweet/white flour stuff. I lift heavy weights, do kettle bells, a lot of aerobic exercise, and my arthritis is so much better I can even jog a moderate amount with the approval of my arthritis doctor. Amazing what weight loss, and increased muscle strength can do for arthritis!

I am so glad that this science and epidemiology is available to help others, and that I do not need to feel that I am a sample of one. So my definition of clean eating works for me, and I hope you find a plan that works for you.

My shopping list (and not a thing is organic):

Lean beef

Chicken breasts

Lean pork chops

Various fish

Milk

Greek Yogurt

Veggies - lots of them

Fruit - lots of it

Whole wheat bread and tortillias

Aunt Jemima pancake mix

Klondike bars - lots of them

Maple syrup

Eggs - tons

Egg Beaters - tons

Cheese

Krispy Kreme donuts

BACON!!!! Thick sliced, of course

Beer and wine :drinker:

Pasta - regular white TYVM

Tomato sauce and canned tomatoes

Olives (love the big ones with cheese for martinis)

Canned clams and clam sauce

Canned tuna fish

Chocolate syrup

Microwave popcorn

Oreos (I love the HFCS in these!)

Coffee

ETA: Oops! Must add peanut butter and beans to that

Ok add some thick and fluffy cinnamon eggos and some pop tarts and I would have thought you stole my list.... :drinker:

Where dafuq is da ice creams?

Um . . .Klondike Bars.

I'm on like a current addiction or something to those things. I them.

Oh Reese's Klondike Bars!!!! Nom Nom Nom Nom

I did not realize that beef was "dirty"....or that processed, reduced fat cottage cheese was clean. Not that I care...but just sayin'

Bread: Ezekiel Brand Bread, Trader Joe Whole grain, Ak Mak (whole crachers), Alvarado st bakery

I'm not even going to go into how bread is a processed food.....

Produce: Any Fresh Fruit or Veggie

does this include all the veggies which have been genetically motified, sprayed with pesticide, ripened with ethylene gas, or sprayed with sulphur dioxide?

Poultry: Avoid the carton of white eggs OPT for the Brown Organic; Egg whites are essential; Boneless skinless turkey; OR B/S Chicken Breast

Why avoid the white eggs? You do realize the color of the chicken determines the color of the eggs, right? Also, many turkeys and chickens are pumped full of hormones to reach maturity are force fed so they cannot even stand or walk, sit in tiny closed in the dark houses in their own feces? They treat them with antibiotics so they can avoid excess casualties.

Beef & Meats: Venison, Bisen, Buffalo, Fish, Duck, *Beef is not normally part of a clean diet* LEAN BEEF

non-descriptive list in which most products are heavily processed

Dairy & NON: Fat Free or 1 % Milk, Lowfat Cottage Cheese, Greek Yogurt, Fat free or Plain Yogurt, Unsweetend Almond Milk, Unsweetened Coconut Milk, ***Cheese (Usually Avoided)***

So... most cows are corn fed which causes excessive amounts of e-coli. they are then pumped with antibiotics and hormones so they constantly produce milk. If you remove fat from milk, aren't you just left with sugar? Why would you get fat free or 1% over whole? Dont see how yogurt and cottage cheese is somehow less processed than cheese? LOL. How do they make almond milk? They add "Calcium Carbonate Sea Salt, Locust Bean Gum, Sunflower Lecithin, Gellan Gum, Natural Flavor"... is that considered clean?

The Aisles: Tea (Green), Coffee (Black), Oatmeal, Beans (black, lentils), Raw Nuts & Seeds (Flax Seeds, Unsalted nuts)

Another non-descriptive list in which most products are heavily processed?

Condiments: Sugar Free Mustard, Honey, Pure Maple Syrup, Herbs & Spices (organic)

:laugh:

Flour: Whole Wheat Flour, White Whole Wheat Flour, Whole Wheat pastry flour, Whole Grains, Brown Rice, Quinoa Pasta

:laugh:

Healthy Fats: Avocado, Hummus, Olive Oil

Not trying to rag on your list here... simply stating that even if you think you're "eating clean" you probably arent? Who defines "clean"?

Might as well eat foods you enjoy, knowing that they have probably been processed in some sort of way and not worry about it being perceived as a "clean food".

For people who are sensitive to sugars, high carb foods, etc. finding their own definition of clean eating is not a joke, and it does a disservice to newbies to make it a joke. Some people have intense food cravings after eating sugar/higher carb foods that make it very difficult to eat a low calorie/weight loss diet. It is easier to eat "clean" and reduce the food cravings so sticking to lower calorie diet is possible. Here is a summary of some of the research that supports this, under the topic "not all calories are created equal." And by the way, if you are one of those people who can eat ice cream and cookies in limited amounts and not crave more, more, more then stop reading. This doesn't apply to you.

It goes both ways. I'm hypoglycemic. I find that I thrive on the so called "bad carbs". I bonked horribly on Atkins and South Beach. I also get severe heartburn from many fruits and veggies and I am allergic to apples. No food groups or types should be vilified. Everyone needs to find what works for them.

Goes to show you that everybody reacts differently. I am also hypoglycemic and do much better restricting the "bad" carbs. I still have them, just maybe once or twice a week. Otherwise, my system gets all out of whack.

I like your list a lot and would be similar to mine

I would probably add 97 lean ground beef, Barilla Plus pasta, protein shakes, berries, almonds, natural peanut butter, oats, tilapia, tuna, and the occasional oreo blizzard