Tosca Reno wrote the Eat-Clean Diet based on her personal experiences with weight loss.
Basics of the Eat Clean Diet
Eating clean means that foods are selected in their natural state, unprocessed and whole. It is not a low calorie diet and importance is given to the quality of the selected foods. She recommends not skipping meals and eating a healthy breakfast everyday. Six small meals are recommended daily, all containing clean foods. Each meal must consist of protein and complex carbohydrates totaling 300-400 calories. Cheat meals are allowed only once a week, so it is a strict plan that requires a great amount of discipline.
Recommended Foods
- All processed foods, alcohol and food containing saturated and trans fats are never allowed
- Complex carbohydrates and whole grains such as, oats and brown rice
- Fresh fruits and vegetables
- Lean proteins such as, turkey and fish
Sample Diet Plan
Breakfast
Fresh strawberries with oatmeal pancakes
Morning Snack
Raw nuts and dried fruit with apple
Lunch
Mediterranean style French lentil salad
Afternoon Snack
Fresh fruit and yogurt with smoothie
Dinner
Roasted chicken breast with red potatoes and asparagus
Exercise Recommendations
Exercise is recommended and she suggests increasing physical activity as much as possible. Dieters should get involved in a weight-training program for a minimum of 30 minutes, 3 days each week.
Pros
- Recommends eating whole, unprocessed foods
- Recommends adequate intake of essential fatty acids
- Recommends a balanced intake from all food groups
- Meals are spread through out the day, providing high quality nutrition
Cons
- A very strict plan in which all processed foods, including refined carbohydrates, sugars, prepared foods, and alcohol are never allowed
- Recommends supplements which lack in scientific support
Conclusions
This is one of the best plans available in terms of the nutritional quality of the diet. It requires discipline. Weight loss is likely to be achieved but results can take more time, compared to many other diet plans, due to the higher calorie intake on this diet.
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