For those who are thinking of starting to eat clean to lose weight, patience is the first thing to consider because most people think that eating clean means abruptly cutting out the food that they used to eat and immediately changing it to healthy food. But in fact, eating clean does not necessarily mean completely cutting out certain types of food that we like to eat. Just reduce the amount gradually until the body gets used to clean food.
Because suddenly reducing the food that we normally eat to healthy food can have negative effects because the body cannot adjust in time, such as feeling weak, weak, โปรโมชั่น ufabet, hungry more easily, or irritable, all of which make our health and lifestyle worse.
Eating clean food means eating food that reduces many processes in production to the least, reducing seasonings, sour, salty, sweet, pickled foods, by choosing only nutrients that the body needs, namely protein, carbohydrates and fat. Protein from fish, chicken, eggs.
- Carbohydrates should be complex carbohydrates (brown rice, whole wheat bread) or sugar from high-fiber fruits such as apples and berries.
- Avoid processed foods such as sausages. Do not fry using a lot of oil, but boil or grill over low heat. If necessary, fry in a Teflon pan with a small amount of oil.
- Avoid snacks that are high in carbohydrates and sodium. Instead, opt for unsalted nuts and seeds.
- Fat from deep-sea fish or fat that is beneficial to the body, such as olive oil. The focus is on consuming fat in small amounts in order to absorb all the nutrients and focus on consuming good fat (HDL) mainly because bad fat (LDL) can cause high cholesterol.
- Vegetables and fruits should focus on fresh vegetables or fruits that have undergone minimal processing.
Choosing to eat clean food the right way should be done as follows:
- Balance your diet by dividing your meals into small meals. To stimulate metabolism
- Eat breakfast every day after waking up. 1 hour
- Avoid sweetened beverages. Or all types of soft drinks and alcoholic beverages
- Eat foods that contain good fats every day, such as: bean Avocado Olive oil Or other health oils
- Choose foods that are high in fiber and vitamins. and minerals From fresh vegetables and fruits
- Choose to eat lean meats such as: Fish meat Chicken meat egg Or legumes and complex carbohydrate foods such as brown rice Whole grains Whole wheat bread In every meal
- Drink enough clean water every day. 2-3 liters
- Avoid food Various processing such as sugar White bread Pasta noodles etc.
If we eat clean food along with exercise, it will help us lose weight and also help reduce excess fat that accumulates in the body very well. It is considered a good way to lose weight without harming your health.