The 12 Principles of Clean Eating
We put together 11 principles of clean eating. Easy to digest guidelines how to start a much cleaner, healthier, happier and longer life:
- Eat five to six times a day.
We recommend that you eat whenever you are hungry. Forget the standard three meal approach. Eat smaller portions every two to three hours.
- Drink at least 2 liters of water per day
We use glass water bottles. Depending on your location, we recommend just plain tap water. Avoid water from plastic bottles. Limit your alcohol intake – best is to skip alcohol at all.
- Process your own food
We buy everything unprocessed and process our own food so we know exactly what we are digesting and what portion sizes we are eating. Yes, this means we spend time cooking every week (and we weight everything) so should you. We also prefer whenever possible organic over standard ingredients.
- Avoid processed and refined foods
99% of processed foods are high in fat, saturated fat, sugar or salt. Many of them are extremely engineered so you never feel saturated. Avoid preservatives, color additives, toxic binders, stabilizers, emulsifiers and fat replacers. You can safely skip them and here comes the hard part – it takes a strong mind and some preparation to avoid them completely.
- Be prepared & plan ahead
We pack clean food and take it with us wherever we go. This takes a little bit of planning and preparation but after a few weeks it becomes your second nature. It takes some time to form a habit.
- Educate & Learn about food industry
Start reading labels on the back of all your food. You will be surprised that many canned vegetables contain for example sugar and stabilizers. Get conscious about the marketing efforts of the food industry and the smoke screens they are putting on their food. If something is labeled “light” or “low calories”, you must be extra careful. You might even want to dive into the industrialization of vegetables and what large scale animal farming means in terms of antibiotics in meat and pesticides in food.
- Start measuring (size matters)
Our portion sizes increased in the last 20 years and we are pressured and tricked by the food industry to ever increase our portion sizes and frequency. Make a plan and stick to it. Start limiting your calorie and processed food intake. You can eat as many vegetables as you like!
- Go Local
If you buy local produce, not only are your meals fresher and taste better, they are most likely cheaper and much better for the environment. And, you are most likely much better informed about the origins and local produce is less likely sprayed with pesticides or other chemicals needed for the food to make it appear fresh.
- Slow down
The slower you eat, the less food you need. The communication between your stomach and your brain takes is 20 minutes delayed. That means that your brain registers a full stomach 20 minutes after your last bite. So slow down and enjoy every single bite.
- Do not panic or even obsess
No able to eat clean and healthy for a day? No worries. Eating clean for the beginner is tough. You need time to make lifestyle changes and even after a few months or a year, you might not be able to eat your own processed food. Do not panic about it. It is no big deal. And for sure, you should not obsess about it either.
- Do regular exercise
Physical exercise is important. Stay in shape by exercising at least 30 minutes each day. Try for example trading short car rides with bike rides. If you are unsure, give a personal coach a try to help you find the right exercises. You will be amazed how much energy regular exercise will bring into your life.
- Rest sufficiently
Get at least 7 hours of sleep every night. Mane sure your night rest is good and take regular breaks during the day to power down. Limit your TV or other screen consumption before bed time and try to totally relax for a few hours every week at least once.