How clean was your diet while actively losing weight?
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My rule of thumb is to make sure I get at least two cups of veggies and two cups of fruit into my daily meals. Always some whole grains at breakfast and lunch. Protein of some kind (lentils, salmon, sardines, chicken, beans, eggs). Eat the "fun stuff last" and don't make too much. For example, my husband bought a full size blueberry pie this weekend. One of my weaknesses. If I buy pie, I buy a single slice or a mini pie, not a whole pie. Guess who put on two pounds after eating three servings of pie this weekend? Me. Back on track today. If he wants more pie, I will get him pie from Publix which contains real butter and milk. I won't eat it because I am allergic to casein. I made paleo sugar free banana pecan muffins today as a healthier treat. High protein paleo flour, Swerve instead of sugar, and some chopped pecans. Very tasty and very filling so you don't overeat. I may replace the oil with applesauce or butternut squash next time around. Moral of the story is eat well most of the time, don't beat yourself up when you overeat something you love, put it in the past, and continue moving forward with healthy diet and exercise. That moved my weight from 203 pounds to my current 153. It has been 151 as a setpoint for awhile now, so I know that returning to good behavior will reset it within a week to 151 again. My new goal is to get below 150 and into the 140s.
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There's nothing off limits for me. Since March, I've dropped 40lbs and ate chips, pizza, Taco Bell, along with whole foods, vegetables and fruits. What mattered more was how much I ate and making sure I had enough carbs for workouts.
A.C.E. Certified Personal and Group Fitness Trainer
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Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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I don't subscribe to "clean" or "dirty" diet approaches or restricting things, but instead prefer to focus on what I can do more of.. eat more protein, get more activity, eat more vegetables and fruits, drink more water...etc...and when I do that, I tend to think less about the sweets and stuff because I'm trying to fit everything else in.
It's also possible that rather than "dirty" foods being your issue here, you may instead have found some of your trigger foods. I have a hard time keeping tortilla chips in the house, for instance, because I will grab a handful everytime I set foot in the kitchen. They aren't filling or satisfying, and I end up always wanting more. Those kinds of things I do have to limit buying.
Maybe you need to experiment with your macros a bit just to determine what truly keeps you satiated...3 -
I hit my protein, try to get balanced nutrition in terms of vegetables, fibre, eat enough to hit my calorie goals. Done.0
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I aim to hit my protein and fiber goals, that keeps me from getting hungry. I try to eat a reasonable amount of veggies and fruits for good health. Whether any of that comes from "clean" food I have no idea. I eat fast food a couple of times a week. I have either ice cream, cookies, a brownie, or cheesy snacks pretty much every day. Coke Zero and Diet Dr Pepper make me happy. I managed to stick to 1500 cals to lose weight and now @ 1800 to maintain eating like this.
Finding a way of eating that you enjoy and satisfies you that you can eat for the rest of your life is IMHO the best thing you can do.7 -
Lost 1/2 my body weight. Moderation of all foods, nothing off limits and staying within my calorie budget. Not depriving myself of anything, except calories, over my daily budget. Clean eating is a catch phrase that really doesn’t mean much to me. I try more for good nutrition along with staying within my calorie budget.10
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Lost 40# by eliminating canned sodas and beer from my "diet." Use 2 stock my frig with 12/18 packs of each and just drink them like water, 6-8 cans (720-960 cals/day).
No wonder that I got fat!
Fell off the wagon once. Regained the 40# when I started drinking them again and then lost the weight when I stopped again
Haven't bought/drank any canned sodas/beer for 5 yrs and have been maintaining my wt effectively ever since by eating/drinking whatever I want, provided I log everything on MFP and weigh myself daily so that I can manage my food intake proactively.
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I just stay within my budget and eat small portions. I never liked the feeling of eating large ones. I am also debarred by medical issues from eating fruit and most vegetables, so I can't "eat clean" in the way most people do. And I've lost 47 pounds this year, despite COVID and a whole lot of life stress.4
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So, my body is weird. I am far hungrier when eating so called "clean" foods. I don't find them satiating whatsoever. I can eat a 500-600 calorie salad the size of my head, with chicken added for protein, and I am starving within the hour. Meanwhile, I can eat 300 calories of chips and feel completely satisfied. One time I tried a vegan meal kit service. I'm not even vegetarian, but I felt like it couldn't hurt to eat more plant-based foods, and thought it was great that everything was low prep and very healthy. I was getting plenty of calories and I actually thought the meals tasted pretty good, but I've never been so hungry in my life. Less than an hour after eating a 500-700 calorie dinner I would feel like I hadn't eaten all day. And I wasn't eating even vegetarian for other meals/snacks (just dinner), so it wasn't just "switching to a vegan diet" either.
So, long story short "clean eating" is never going to work for me. I have successfully lost weight eating junk all day long, because calories in calories out, but obviously I know that's not good for me. I find that regardless of what I eat for lunch on a work day, I am starving at the end of the day. I also tend to care less about what I'm eating at work because I'm super busy. So I try to make my lunch really healthy- veggies, fruit, and lean protein only. Then for dinner I eat something that still fits into my calorie day but that I'm more excited about eating and that will be more filling.5 -
I have this problem too. I did mostly clean eating while losing my weight. I just finished a weight loss challenge amongst friends on 09/18/20. In the week since then I've been more relaxed with my eating and drinking. I've noticed that I have felt more hungry then usual. I need to get back to what I was doing prior to 09/18/20.2
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I know that if I'm within my calories it won't matter. But I noticed that cleaner my diet lesser is my hunger. Then one day out of boredon I try to add in a treat. And suddenly I'm more hungry than never. And I surely end up going over my calories for the day.
Those of you who successfully reduced a good amount of weight n kept it that way, how cleaner was your diet during that journey?
I've found I have to add treats after dinner, and after a dinner that includes a good amount of protein and bulk.
I used to shop at a garden center that had a candy jar, and I found that if I went there in the afternoon and indulged, I would be snacky for the rest of the day. OTOH, I'm having a half peach (77 g) now, and this will not trigger the same reaction.
In general, it's easier for me to create a calorie deficit when I focus on higher volume / nutrient dense food and am very judicious with hyper-palatable food.
Increasing protein, fiber, and fruit helps me a lot.4 -
I'm with Niner. Nothing is off limits.8
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I lost 50lbs eating literal junk, and had no problem maintaining after that. I found the leaner I got the less cravings I got.
This is in part what convinced me of the validity of CICO.9 -
On the basis of my personal experience, Clean eating could help in losing weight in the initial period of time, when you are trying to lose most of the excess weight. But in a later period, when you are looking forward to lean muscles and fit body, it doesn't help.3
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I'm sure my diet wasnt clean at all , by any definition of the word, while actively losing weight.
Nor while in maitenance since then.
IMO eat a variety of foods in a balanced nutritious way (use credible source guidelines if not sure what this would be) and keep to correct calorie limit and don't stress about unneccesary detail like clean or dirty eating.8 -
If you feel hungrier it’s prob due to sugar spikes and less protein. I focus mainly on getting enough protein and veggies , then the rest falls into place.2
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I try to cook with mostly whole foods (but don’t shy away from using ingredients like Worcestershire sauce, ketchup, curry pastes, crackers, sometimes pre-made sauces etc). And my homemade meals make up probably 75% of my diet.
The other 25% percent are snacky. Usually have a protein bar each day, will often have cookies or candy or ice cream for part of my dessert. But often some of the dessert is also bananas, oats, yogurt, natural or unnatural peanut butter 😅.
It’s really a mix. But I do make a point to make the loose majority of my meal ingredients “whole” ingredients, and also a portion of my snack ingredients too.
I pay attention to levels of fiber and protein and servings of veggies/fruit in my meals and snacks, so to add the additional restriction of “MUST BE 90-100% CLEAN!” would be totally unsustainable to me. Too much micromanaging.6 -
I don't "eat clean" but I do prefer if I am doing the cooking to use whole, fresh foods as much as possible (although I will use simple ingredient sauces/condiments from the store just to save time). If I am eating out, I do not generally "eat clean" and am not super strict about that outside of my own definition of what I consider to be a better choice for me on that day.
All that said, I found that the best way for me to not feel like I was starving or too restricted was following a "lower" carb diet (~100 or fewer 'net' carbs a day) more often than not. Veggies, meat, fats, but restricting/avoiding carb-based foods did the best for me to provide satiation and satisfaction in my meals.
I also don't say something is "never" allowed - it just has to be planned for.1 -
80 percent home cooked which is usually in the vicinity of some "clean" definitions.
20 percent dirtiest food I can find.I know that if I'm within my calories it won't matter. But I noticed that cleaner my diet lesser is my hunger. Then one day out of boredon I try to add in a treat. And suddenly I'm more hungry than never. And I surely end up going over my calories for the day.
Those of you who successfully reduced a good amount of weight n kept it that way, how cleaner was your diet during that journey?
I am a strong advocate of keeping your hunger controlled through smart food choices. Continuous hunger is miserable and misery is no good. However, a rare round of hunger is going to happen and it is not an excuse to exceed your calorie goal. I have had superb hunger control most of the time in my last 2.5 years but 'most' is not 'all'. There are "hungry" days that are more mental than physical. This is habit hunger. Your treat activated a habit. This is a habit you cannot keep reaffirming unless you plan to eat whatever you think clean is for the rest of your life and even that is no guarantee.
If you are eating enough calories then hunger is not an emergency and cravings need not be satisfied. The autopilot in your head will kick and scream like a kid in a candy store but you need to know when to say "just a little", "not now - maybe in a few days", and "no". Sometimes the answer can be yes but not always.4 -
"Clean" is a pretty subjective term and I never really focused on anything like that. My focus was primarily just better nutrition overall in order to help with getting some surfacing health conditions under control.
My diet wasn't ever particularly horrible, but I didn't ever eat anywhere close to the recommended amounts of veg or fruit or things like whole grains from oats and other fibrous foods. My diet at large was lacking in essential vitamins and minerals as well as fiber, so I made it a point to increase those things rather than focusing on cutting out this or that.
From there, things just took their natural course...attempting to get the RDA of fruit and veg as well as incorporating plenty of oats, legumes, lentils, etc into my diet naturally caused other things to fall off, mostly because I felt full.
The only thing I deliberately made a point of cutting out was full sugar sodas. My diet overall became healthier as it evolved, but I also still enjoyed things like pizza night most Friday nights, or some pub grub here and there or a nice brunch or lunch at one of my favorite NM restaurants.
I've been in maintenance for 7.5 years, and my diet is pretty much the same as when I lost weight save for a handful more calories...ultimately, sustainability is what is key to long term maintenance of a healthy weight.1
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