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How to Start Eating Clean
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January 6, 2012

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85 Comments

What is eating clean? I say it ALL THE TIME. But I guess I should once and for all blog about it!!! Simplified, eating clean means stripping your diet of nutritionally meaningless foods. This means no fatty, fried, processed, sugary stuff. In comes the WHOLE FOODS.

Did you know that eating clean actually means you can EAT MORE??? That’s right. You can eat more on LESS calories. How amazing is that. Who doesn’t love eating??? Umm I do. I love eating and if I can eat more, gosh darnit, I   will! Eating things like lean protein (chicken breast, turkey breast, fish, tofu, egg whites etc.), veggies (broccoli, kale, romaine lettuce, green beans etc.), whole grains (quinoa, oatmeal, bulgur, brown rice, etc.), and good fats (almonds, avocado) will keep you fuller, longer.

Why? If you eat processed foods, they are pretty much already “broken down” for you, so the time it takes to digest a french fry will be waaaaayyyyy quicker than the time it takes to digest a baked sweet potato with skin. Make sense? And processed foods usually have a TON of sugar, sodium, and preservatives that can make them quite addicting. If you try to ween away from chips, candy, and all that other “bad stuff”, your taste palette will rewire itself so that you won’t want it anymore. It takes about 2 weeks. Today I ate my steel cut oats with NO brown sugar and no milk even (not saying it’s bad, I just didn’t add it). Just oatmeal made with water and the sweetness of a banana. Tasting WHOLE, real food is so much more satisfying in comparison to eating food hiding behing a blanket of nutritionally invaluable junk.

(source)

HOW TO START EATING CLEAN:

  1. Stop eating anything fried, sugary, and processed
  2. Start eating a ton more veggies and lean protein
  3. Eat things in their whole form! Fresh fruits, veggies, real meat (not patties and chicken nuggets)
  4. Replace refined carbs (like white rice) with whole grains (brown rice, quinoa)
  5. Drink tons and tons of water to stay hydrated
  6. Eat 5 times a day. If this is not possible, it is ok to do 3 a day, but just make sure each meal is balanced
  7. Make and take with you as many meals as you can to not be swayed by temptation

Below is the book I recommended in the video. “Eat-Clean Diet” by Tosca Reno. It is also a staple in my health & fitness library. Great read with a meal plan and recipes inside too!!! Hope you learned a little with this video and article. or if you already knew that, then I hope this motivates you to jump start the eat clean lifestyle. Really, just start eating this way and watch the fat fall off.

85 thoughts on “How to Start Eating Clean”

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  1. ehhzz says:

    could u show us some healthy and easy recipes to eat on a workout day 😋

    1. blogilates says:

      ooooh love this idea!

  2. CrazyBeach says:

    For some reason I don’t like dinner at all, even though it is important, but I don’t like it, is there a problem with that?

  3. Patti says:

    I do really well when I’m told “what” to eat. Is there any place to find a meal plan for clean eating?

  4. Careot tracks your calories/food intake as well as weight and exercise.

  5. shanna says:

    Hi Cassy I was over eating evey night but I gonna tell god I will not sneaking and over eating
    evey night but I try some sleep every night with out eating and doing my tablet.

    Sincerely i’m hot and sexy Barry Manilow’s wife shanna williams.

    1. Ty says:

      I actually have a problem under eating! Strange right? Like I have days where I eat way too much and I sometimes can go a week with eating literally one thing a day. I do know how to cook really good I just sometimes get tired and end up starving myself unintentionally of course.. I wish she would do a video on over eating and under eating

  6. Lo says:

    Hey Cassey,

    I really don’t know how to start eating clean because I really LOVE sugar and sweet things (brownies, cookies, etc.). I eat healthy in the afternoon and at breakfast but when it comes to snacks and dinner I usually eat very sweet things and sometimes in excess. I really need some advice and inspiration because I’m really lazy almost every time it cones to workout… What can I do?

    1. Laurie says:

      Hi,

      That happened to me a while ago…and what worked for me was stop buying those things. I went to the supermarket with a shopping list and right before I had eaten something, so I wouldnt buy junk food.

  7. Zoe says:

    I am a high school student and find it really diffiucult to find a meal that doesn’t require reheating or anything more than 20 minutes of prep. I am usually in a mad rush in the morning and end up taking a few pieces of fruit for lunch(carrot, apple etc) but find my self starving by the time i get home. Does anyone have any suggestions of healthy school lunches? Thankyou soooo much!!!!
    p.s i know this is an older blog but i thought the post was relivent to the topic kinda…not really sure as to where i should post this so people see it…..

    1. Tisha says:

      Zoe
      I wonder if you could pack some items the day or maybe several days in advance. Maybe some almonds or boil eggs in advance for a quick high protein breakfast and have the fruit for lunch? A low sugar but butter might be helpful mid day to sustain you bc of the protein vs sugar not found in some fruits.

    2. Jacqueline Eve says:

      Schol can be hard because of the time contrains for food prep. I would suggest making healthy sandwiches for lunch times and having fruit/cut up veges for recess. Wholegrain bread is best as it not only contains heaps of b vitamins, but it also contains iron in it too. What I like to do is combine that with some grated carrot for vitamin c (which helps your body absorb the iron in the bread) with eaither some hummus and avocado ( hummus for extra veges and iron, avocado for healthy fats to keep you full), or I will spread some peanut butter on with the carrot to help build up my protien base for the day while giving myself some healthy fats in my diet too. I hope this has been helpful 🙂

  8. Kat says:

    is mascavo sugar better? I usually dont consume much sugar but sometimes i want to put some in my coffee, would it have a bad influence for my weightloss/diet?

    1. Melissa says:

      You should try stevia. That’s what Cassey uses.

  9. Amy says:

    Hi, I have been clean eating for a few days, and I feel really weak and tired. Is this normal at first?

    1. Sarah says:

      Not at all! If you’re feeling weak, try eating more lean protein. The tired feeling could be from a lack of caffeine or added sugars that you have recently cut out. If that is the case, try weening off of them slowly. You could also just be feeling tired because your body is in shock of calorie deficit. For the first week I found it best to just make a conscious effort to make healthier decisions; once my body was used to this it craved healthier foods and in no time I was eating clean! Good luck!

    2. Melissa says:

      I have a friend who’s a nurse and I was feeling the same way you are and she said its normal because your body isn’t used to the change. I think you should ease your way into a “eat clean” diet plan instead of just jumping right in so you don’t shock your body. I hope this helps. Good luck Amy!! ^-^ <3

  10. Pingback: How to

    What is eating clean? I say it ALL THE TIME. But I guess I should once and for all blog about it!!! Simplified, eating clean means stripping your diet of nutritionally meaningless foods. This means no fatty, fried, processed, sugary stuff. In comes the WHOLE FOODS.

    Did you know that eating clean actually means you can EAT MORE??? That’s right. You can eat more on LESS calories. How amazing is that. Who doesn’t love eating??? Umm I do. I love eating and if I can eat more, gosh darnit, I   will! Eating things like lean protein (chicken breast, turkey breast, fish, tofu, egg whites etc.), veggies (broccoli, kale, romaine lettuce, green beans etc.), whole grains (quinoa, oatmeal, bulgur, brown rice, etc.), and good fats (almonds, avocado) will keep you fuller, longer.

    Why? If you eat processed foods, they are pretty much already “broken down” for you, so the time it takes to digest a french fry will be waaaaayyyyy quicker than the time it takes to digest a baked sweet potato with skin. Make sense? And processed foods usually have a TON of sugar, sodium, and preservatives that can make them quite addicting. If you try to ween away from chips, candy, and all that other “bad stuff”, your taste palette will rewire itself so that you won’t want it anymore. It takes about 2 weeks. Today I ate my steel cut oats with NO brown sugar and no milk even (not saying it’s bad, I just didn’t add it). Just oatmeal made with water and the sweetness of a banana. Tasting WHOLE, real food is so much more satisfying in comparison to eating food hiding behing a blanket of nutritionally invaluable junk.

    (source)

    HOW TO START EATING CLEAN:

    1. Stop eating anything fried, sugary, and processed
    2. Start eating a ton more veggies and lean protein
    3. Eat things in their whole form! Fresh fruits, veggies, real meat (not patties and chicken nuggets)
    4. Replace refined carbs (like white rice) with whole grains (brown rice, quinoa)
    5. Drink tons and tons of water to stay hydrated
    6. Eat 5 times a day. If this is not possible, it is ok to do 3 a day, but just make sure each meal is balanced
    7. Make and take with you as many meals as you can to not be swayed by temptation

    Below is the book I recommended in the video. “Eat-Clean Diet” by Tosca Reno. It is also a staple in my health & fitness library. Great read with a meal plan and recipes inside too!!! Hope you learned a little with this video and article. or if you already knew that, then I hope this motivates you to jump start the eat clean lifestyle. Really, just start eating this way and watch the fat fall off.

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