The Essentials of Clean Eating
- Eat 5-6 Times A Day
- Choose Organic Clean Foods Whenever Possible
- Drink At Least 2 Liters Of Water A Day
- Understand Labels
- Avoid Processed And Refined Foods
- Control Portions
Here is my source on Clean Eating. It’s a good article, take few moments to read it and come back.
Will you be able to go cold turkey from being on a “see food” diet into eating clean? Most likely, no. It’s going to take a more gradual shift into these habits. Your mind and body don’t really like huge shifts. While a huge shift can work, a slow gradual approach is more sustainable.
So, here’s a plan for you to shift into Clean Eating habits.
- Find An Accountability Group Or Partner
- Pick One Meal During The Day To Substitute For Clean Foods
- Focus On Eating Clean During Your One Meal For At Least 3 Weeks
- Repeat Step 2 & 3 For Another Meal During The Day For At Least 3 Weeks
- Lastly, After 6 Weeks, Transition Into Eating Clean Foods 5-6 Times A Day
- Do Step 5 For At Least 3 Weeks Until The Habit Sticks
- You Have Now Formed The Habit Of Clean Eating!
So, let me walk you through this with an example, we have a fictitious friend name Charlotte. Charlotte has a habit of eating out most meals, and when she isn’t eating at restaurants, she prefers to eat microwavable meals because they are easy. Charlotte has decided to start eating clean. Charlotte knows she will have better luck sticking to this new habit, so she tells her friend George that she is making changes to her diet (Step 1).
She picked breakfast as her meal to substitute for clean foods (Step 2) because she thought that eating clean at the beginning of the day would make her feel more energized and lead to healthier choices during the day.
For breakfast, Charlotte now needs to learn the clean foods she can eat and turn into meals for herself. (More on this later, for now, let’s say that she eats a hard boiled egg, grapefruit, and some cashews as her breakfast.)
Charlotte is now going to start her days for the next 3 weeks (21 days) eating clean foods for breakfast (Step 3). She should start noticing that she gains more energy from these foods. This will reinforce the healthy habit of eating clean for breakfast.
She passes her 21 days with success. She’s gained confidence in changing her habits and feels empowered to start eating healthier for other meals (Step 4). She chooses dinner and follows the same process that she did for breakfast. Substituting in clean foods for the fast food and restaurant meals that she was consuming before. At this point, Charlotte will most likely notice that she has more money in her bank account. All that eating out was really doing a number on her pocket book. Again, this reinforces the good habit of eating clean.
Now after 6 weeks (42 days) Charlotte is ready for a new habit. This one is going to be a twofer type shift. She’s going to go all in on eating clean for every meal and instead of eating 3 meals a day, she is going to break that down into 5-6 times daily. That breaks down to every 2-3 hours a day. George has been encouraging her every step of the way and for this transition Charlotte feels like she needs the most support. It’s a bit bigger jump, but with some practice and tenacity she will get there.
So, there you go, in about 6-8 weeks (42-56 days) you can be into a clean eating habit that can last you for the rest of your life!
Oh, and don’t forget the all important cheat meal once a week to reward yourself for a job well done!
If you would like me to be your accountability partner, please fill out the form below. I would love to coach you into clean eating habits just like the example above!
We will work together on a Facebook Group with other people that are working to change into clean eating habits as well. So, you’ll meet new people and progress toward a healthier lifestyle. I promise to make it fun while keeping you accountable to your new lifestyle habits.