12 tips for clean eating and muscle building
Clean eating is a straightforward notion. Rather than consuming more or less of a single nutrient (for example, fewer calories or more protein), the focus is on being aware of the food's journey from source to plate.
Clean eating is consuming entire foods, or "genuine" foods, that are in their most natural state and have not been processed or refined.
When it comes to "clean eating," the following are the most important principles to remember:
1. Fresh foods are preferred over refined foods
Processed foods are anything that comes in a box, bag, can, or package, and while there are always exceptions (like a bag of fresh green beans), the majority of your food should come from the ground up.
2. A hearty option is whole grains and natural sugars
While it may not always be practical, increasing your diet of whole grains such as brown rice, millet, amaranth, and quinoa will help. Beans and legumes are also beneficial to your heart and help you avoid heart disease. In proportion, pure natural sugars are also beneficial. Honey, maple syrup, and dehydrated sugar cane juice are examples. These are all-natural sweeteners that are antioxidant-rich, fat-free, and cholesterol-free.
3. Eat a lot of protein
Most of us do well with carbohydrates and fat, but protein is often lacking, especially during breakfast and lunch, especially early in the day. Protein is essential for muscular growth and can also help you lose weight. It keeps us fuller for longer when eaten throughout the day. Be conscious of the meals you prepare and space out your protein.
4. Monitor your salt and sugar intake
This is easier than you might believe, especially if you've eliminated processed foods, which account for most of our excess calories and high fat, sugar, and salt levels. All of these elements are naturally low in clean foods.
5. Consume 5–6 small meals per day
Three main meals and two or three snacks are frequently included. This manner of eating keeps you from skipping meals or overeating. It also keeps your blood sugar levels stable, preventing fatigue.
6. Don't drink your calories
High-calorie beverages, such as specialty coffees, vitamin waters, and soft drinks, can add 400 to 500 calories to your daily consumption. Choose water or unsweetened tea first (any flavor). Organic milk and 100% fruit juice diluted with sparkling water are two other healthy beverages.
7. Take a walk
Physical activity is essential for a variety of reasons. It not only helps you lose weight, build muscle, and burn more energy during rest, but it also keeps your heart, lungs, and bones healthy and strong.
More than a diet, the "Clean Eating" concept helps people maximize their energy and improve their general health. It's a way of life with built-in flexibility, which means it can be tailored to match practically any schedule.
This article is an excerpt from the book “Muscle Food.”
