Clean Eating: Do’s and Don’ts for Getting Started

“Clean Eating” is one of the latest trends in fitness nutrition, and for good reason… It works! The Clean Eating theory is simple: Eat poorly and you become sick and overweight. Eat well and you become a glowing example of health and vibrancy.

Eating clean is a lifestyle, so start by making the changes you know you can stick with right now.  If you’re the type to jump right in to a new plan, go for it! If you have to make one small change at a time, that’s fine too.  Do what works for you!

What to Do:

Eat six small meals each day.  Increasing the frequency of your meals causes your metabolism to be stimulated while preventing you from getting too hungry.

Eat breakfast every day, within an hour of rising.  Eating breakfast helps keep the body nourished and satisfied while providing abundant energy.

Adhere to proper portion sizes.  Use your hands as a guide for portion sizes to ensure that you are getting the proper amount of food for your body.  For example, a proper portion of protein is measured by what can fit in the palm of your hand.  A serving of fruits or vegetables should be measured by what can fit into two cupped hands, while whole grains and starchy carbs should fit in one cupped hand.

Eat sufficient healthy fats every day.  In order to lose weight and keep the body looking fit, you must eat some fat!  Many physicians recommend omega-3 fats, which the brain depends on to fight depression.  Healthy fats can be found in fish, nuts, seeds, and some oils such as sunflowers, avocados, olives, and peanuts.

Drink two or three liters of water each day.  Water is the very basis of life!  Both losing and maintaining weight depend on adequate hydration.

Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes.  These complex carbohydrates take their time being processed in the belly.  The longer things take to break down, the slower the insulin response, and the fuller, thinner and happier you are!

What to Avoid:

- All over-processed foods, particularly white flour and sugar.

- Chemically charged foods.

- Foods containing preservatives.

- Artificial sugars.

- Artificial foods (such as processed cheese slices)

- Saturated and trans fats.

- Sugar-loaded beverages, including colas and juices.

- Excessive amount of alcohol.

- All calorie-dense foods containing little or no nutritional value (anti-foods).

- Super-sizing your meals!

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How to Know Which Body Type You Are

1. Android Type:

The Android body shape usually has more broad shoulders and strong muscular limbs. The core is fairly straight, without much of a waist. This type usually has narrow hips. Android types have an anabolic metabolism, which means they will gain weight in the upper part of their body so that they may become apple-shaped. Most of their weight gain occurs on the front of the abdomen. They build muscle mass easily and make good athletes. They tend to produce more male hormones than do the other body types. Android types tend to crave foods that are high in cholesterol and salt. The body turns cholesterol into steroid hormones, which will have a body building effect. This may lead to some cellulite in the abdominal area, trunk and upper buttocks, but not below the hips.

2. Gynaeoid body:

The Gynaeoid body type is the curvy shape with small to medium shoulders tapering to a small waist and then flaring below to wide curvaceous hips. Weight gain occurs only on the thighs and lower buttocks and gives a curvy shape. Many gynaeoid types will have a big problem with cellulite accumulating around the upper thighs and buttocks. If they try to lose weight with just any old low-fat low-calorie diet, it can be quite frustrating because weight will tend to come off easily from areas where there is not a problem, while the thighs and buttocks retain their fatty deposits and cellulite. They often have a hormonal imbalance called estrogen dominance which means that there is too much estrogen compared to progesterone. They often crave foods combining high amounts of fat and sugar, which will increase their sensitivity to estrogen, leading to more cellulite in the buttocks and thighs. They do well with plant hormones (phyto-estrogens), which have a balancing effect and help them to reduce their estrogen dependent weight gain.

3. Thyroid Type:

The Thyroid body type is characterized by a fine narrow bone structure and long limbs. This body type often has a race-horse or grey hound appearance. Many dancers and models belong to this body type. Thyroid types often crave stimulants such as caffeine, nicotine and artificial sweeteners, and may miss meals. They often have problems with unstable blood sugar levels, which can cause fatigue and cravings for sugar and stimulants. Generally speaking, thyroid types do not gain weight easily and have a very high metabolic rate. Of all the body types they are least likely to develop cellulite and if it does occur, it is on the buttocks and back of the thighs.

4. Lymphatic Type:

Lymphatic body types gain weight all over the body, and have a cuddly baby doll appearance. Weight gain occurs very easily because lymphatic types have a very low metabolic rate. They also have a dysfunctional lymphatic system resulting in generalised fluid retention, which makes them look fatter than they are. They are prone to deposits of fat swollen with lymphatic fluid, which can cause severe cellulite. This type of cellulite gives them thick puffy limbs so that it is hard to see their bone structure. They often avoid exercise and crave dairy products, both of which will exacerbate their cellulite.

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