Clean Eating

Clean Eating – it’s not dieting, it’s knowing and eating the right foods.  Having the facts as to why eating clean is necessary in maintaining your desired fitness level is imperative.

What is clean eating?  Clean eating means avoiding foods that are not conducive to adding muscle and cutting fat.  Such foods include fried foods, butter, and refined foods (including snack foods and fast foods). “Clean” is a word used to assimilate food that is “natural” and “low-fat.” Clean foods include fish, chicken, lean red meat, eggs, low-fat dairy products, potatoes, yams, brown rice, whole-wheat bread, and oatmeal. Clean foods generally have more nutrients, vitamins, minerals, low amounts of sugar, and low amounts of fat.   

Know what you are eating. Very few people actually read labels and know the calorie intake, fat, protein, and carbs in the food they consume.  However, if you are focused on maintaining a certain level of fitness, what you put into your body is all that much more important.   Ignorance is not bliss!  Otherwise that time and energy spent weightlifting and running is wasted!  I’ve seen dozens of dozens of people at the gym that have worked out for years, with no improvement in their level of fitness.  The problem is what they eat.  It cannot be stressed enough how important is to eat clean, read labels, and know what consume.  

The different ratios of macronutrients.  Foods are broken up into three different categories called macronutrients: fat, protein, and carbohydrates.  You eat all of these types of food in your daily consumption.    The difference in maintaining a level of fitness is controlling the ratios of these three different foods.  This will vary depending on your desired goal.  This graph illustrates the ratio of the three different macronutrients and desired goals:  

 

Be aware of your calorie intake.  It’s also important to be aware of your calorie intake.  This doesn’t mean to obsess over counting calories for all the food you eat during the day, but know your general calorie consumption per day.  This is simple math: account for the calories you consume, and account for the calories you burn.  If you don’t burn off the extra calories, then you will gain weight.   Again, your calorie intake will vary depending on your desired fitness goals.   On average women should strive for a calorie intake of 1,500 per day and men should strive for a calorie intake of 2,000 per day.   

Knowing what you eat, the ratio to fat, protein, and carbs in you daily consumption of food, and your overall calorie intake for the day is essential to eating clean and maintaining your desired fitness level.

It’s as simple as this:  type of food consumed – calories burned = fitness level.  These are the facts to know.