It seems that every day there’s a new diet trend with a new name. Some are trademarked, some have bizarre rules, some are super restrictive.
But there’s one diet—and when we say diet here, we mean what you regularly consume–that’s embraced by nutrition experts everywhere because it’s simple, lasting and attainable: Clean eating.
New to the concept? Here’s the ultimate guide to clean eating, with expert guidance from two registered dietitians, who just so happen to also be Orangetheory coaches 😉.
Demystifying Clean Eating: How to Eat Clean for Beginners
You could find a number of interpretations, but the core idea of clean eating is this: prioritize more whole foods and minimize highly processed ones. “When people refer to foods as ‘clean,’ they are talking about food that is as close as possible to its natural state, and/or that doesn’t contain artificial ingredients or additives,” says Wendy Childs, RDN and OTF coach at Moorestown, NJ. It’s also important to know that these foods are not special and are accessible to mostly everyone, she adds.
So, what does that look like? “Clean eating incorporates fruits, vegetables, whole grains, lean meats, beans, nuts and seeds, and dairy products, while reducing intake of processed foods such as sodas, packaged snacks (like chips, cookies and candies), fast foods, microwave-ready meals and breakfast cereals,” explains Meghan Salamon, MS, RDN, CPT, who coaches in Mendham, NJ. Beginners, she adds, should aim to choose products with simple ingredients, prioritize at-home cooking, and decrease consumption of foods higher in salt, sugar and saturated fats.
Building a Clean Eating Plate: How to Eat Clean for a Week
A good first step is to take stock of the foods you eat most often. “If you notice that your regular lineup is heavily processed, snack food-oriented or doesn’t contain lots of whole foods, then I’d suggest trying to find healthier alternatives,” advises Childs. “This could be as simple as swapping out a fruit-flavored, artificially sweetened yogurt for a plain, unsweetened yogurt that you’d add fresh fruit to.”
Speaking of adding fruit, that’s another key step for your first week of building a clean plate—incorporating fruits and vegetables. “Produce, whether fresh or frozen, is full of fiber, vitamins and minerals that we need to stay healthy and strong,” explains Salamon. If you like eggs for breakfast, add in some veggies and make an omelet. If you love a protein smoothie, mix in some frozen berries to up the antioxidant content, she suggests.
Throughout their advice, take note: it’s not always about cutting food. Instead, think about nutritious foods you can add to make you feel fuller for longer and improve your health, says Salamon.
(Want more tips on how to build a balanced plate before and after a workout? We got you.)
Avoiding Common Clean Eating Pitfalls: How Do I Eat Clean to Lose Weight
Though the concept of eating clean is simple, watch out for these two common pitfalls:
Intentionally skipping or missing meals: If the goal is to lose body fat, you want to be in a slight calorie deficit. High deficits can cause major cravings, binging behaviors and irritability, says Salamon. “It’s just as important to plan out your meal timing as it is your meal contents! To avoid skipping meals, build yourself a mealtime schedule that works for you so that you can set yourself up for success and avoid long periods of hunger.”
Following a clean eating diet too rigidly: Since it may be a stark contrast to what your diet typically looks like, it’s easy to burn out if you get into it cold turkey, says Childs. “Eating mostly whole foods takes more time and planning. Start slowly to avoid feeling like you’re turning your life upside down. Eating is a way of life, so eating a certain way is a lifestyle choice. Have room for foods that are indulgent or excite you more than plain chicken and broccoli. Without food you love, you’ll rebel sooner or later. It’s about sustainability and making change over time, not for a short period of time.”
Mastering Grocery Shopping for Clean Eating: Clean Diet Foods
When grocery shopping, do your best to stick to the outside of the store, suggests Salamon. “This is typically where we find our healthiest foods (think: produce, meat, fish, dairy, eggs), while the inner aisles can be valuable for grain choices, spices, sauces and more. Try to avoid products that are high in saturated fat or added sugars, as well as ultra-processed foods.”
With that, here’s a quick clean eating grocery list that combines universal staples with a few of our RDNs’ specific picks:
- Fruits (fresh or frozen)
- Vegetables
- Proteins (like chicken, turkey, tofu and edamame; and here’s more protein advice!)
- Grains (brown rice, quinoa, sprouted bread and whole-grain pasta, for example)
- Dairy &dairy-free products (plain Greek yogurt, regular dairy milk, unsweetened almond milk)
- Healthy fats (like olive oil)
- Nuts and seeds
- Low-salt spices for seasonings meats
- Peanut butter powder
Incorporating Clean Eating into Your Daily Routine: Healthy Food Schedule to Lose Weight
When it comes to the time of day you eat and the structure (maybe it’s three meals and a snack), both RDNs agree: do what’s best for you. “One thing I do believe in is making time to eat,” says Childs. “No eating in front of the TV. No eating at your desk. No eating in the car. No eating right before bed. Figure out 4-5 times a day that you have to devote 15-20 minutes to a meal plus digestion. You might have to make a sacrifice, but it’s worth it for your wellbeing.”
Expert Advice for Sustained Clean Eating Success: How Can I Eat Clean?
Like with anything you start, the hardest part is making your healthy habits stick. Here are our experts’ tips.
Eat food that you like: “Suffering through meals you don’t like won’t last—even if you’re doing it in the name of health! It is 100% possible to eat a healthful, nutritious diet and not have to sacrifice flavor or enjoyment whatsoever,” says Childs.
Make time: Carveout time to plan, shop and prep, she adds. “You will not be successful without a little bit of time.”
Keep it fun: Utilize meal inspiration from social media to keep your meals fresh and exciting—new recipe scan help to keep up our motivation, suggests Salamon.
Have support: “If someone you know has similar goals, confide in each other. Just like how going to an Orangetheory workout with a friend can keep you accountable, it is the same thing with our eating goals,” she says.
And lastly, we have Salamon’s permission: It’s crucial to incorporate the occasional indulgence to make sure we’re satisfying our cravings; we absolutely do not need to skip all desserts.
