Studies have observed that people who consume mostly whole grains have less belly fat than those who consume refined grains. Many studies have linked refined carbohydrate consumption to inflammation, insulin resistance, fatty liver and obesity.
Avoid refined fats
Refined oils and margarines do not meet the necessary criteria for clean nutrition. While clean eating discourages all vegetable oils and spreads, it's important to eat healthy fats. These include fatty fish, nuts and avocados. If you cannot completely avoid vegetable oils, choose olive oil.
Studies show that refined oils potentially increase your risk of weight gain and heart disease.
Stay away from sugar in any form
Avoiding added sugar is very important if you're trying to eat clean. However, added sugar is abundant in all products. It's even found in foods that aren't particularly sweet, such as sauces and condiments. Both table sugar and high fructose corn syrup are high in fructose.
Studies show that sugar may play a role in obesity, diabetes, fatty liver, and cancer, among other health problems.
Healthy. When you're eating clean, you can occasionally eat small amounts of natural sugar, such as honey or molasses. To truly eat clean, try to consume foods in their natural, sugar-free form. Try to enjoy the sweetness of fruit and the subtle flavors of nuts and other whole foods.
Limit alcohol consumption
Alcohol is made by adding yeast to crushed grains, fruits, or vegetables and fermenting the mixture.
Studies have shown that frequent alcohol consumption increases inflammation and can lead to many health problems, such as liver disease, digestive disorders, and excess belly fat. While following a clean diet, minimize or eliminate your alcohol intake.
Replace refined grains with vegetables in recipes
You can increase your meal options by replacing refined grains with vegetables in recipes.
For example, cauliflower can be finely chopped to mimic rice, mashed like potatoes, or used as a pizza base. What's more, spaghetti squash is a natural substitute for pasta because it separates into long, thin strands after cooking.
Avoid packaged snack foods
If you're trying to eat clean, you should stay away from packaged snack foods.
Crackers, granola bars, brownies, and similar snack foods typically contain refined grains, sugar, plant-based foods. Contains oils and other unhealthy ingredients. These processed foods provide little nutritional value. Make sure you have healthy snacks on hand to avoid grabbing these items when you get hungry between meals. Good options include nuts, vegetables and fruits. These foods are delicious, rich in nutrients, and may help protect against disease.
Make water your primary drink
Water is the healthiest and most natural beverage you can drink. It does not contain any additives, sugar, artificial sweeteners or other questionable ingredients. By definition, it is the cleanest drink you can drink. Water can keep you full and can also help you gain or lose a healthy weight.
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