If you want to take weight loss to the next step - Eat Clean!! It really works!

Hi all!

I'm not aiming to be the last infomercial, but I just wanted to share my latest discovery...

I know we are all aware of the fact that in order to lose weight you have to eat less than you burn - and that is a huge accomplishment on its own.  If you've been able to stick with it as a general rule - that's amazing and you should give yourself a pat on the back!  And, we've also become accustomed to hearing the importance of eating good foods - whole grains, fruits, vegetables, lean protein, etc.  However, there is more to it than that.

I'm 5'9" and I've been around 150 lbs for about 2 years, and have had the worst time trying to lose 5-10 lbs that would make my clothes fit just a little better.  I know I wasn't overweight or unhealthy, so my motivation to watch what I ate wasn't really there. I ate less than I burned, but I just couldn't figure out why the scale wasn't budging - at all!

Yet, now that I've learned to stick to a fairly religious calorie budget, I've discovered that there is more to it than that - I needed to eat foods that were actually good for me.  Not canned fruits, frozen vegetables, boxed entrees, etc. - though, those things are okay in moderation.  But it's when I really started to eat "clean" that it made the difference.

I'm not an expert at this, I'm just sharing what actually happened - by simply eating whole and natural foods I've lost almost all of that 10 lbs, and I haven't had to sweat my booty off at the gym to do it.  I've limited my intake of processed foods (hoping to eliminate those things for good - eventually), I bought an eating clean book, tried new recipes (there are so many ways you can prepare clean foods), and voila! - the next thing I know the numbers on the scale are dropping!

So, do some research.  Find out not only what foods you should be eating, but what they do for your body.  Your waistline, skin, hair, and energy levels will thank you :)

I agree that you will feel healtheir eating nautral unprocessed food. As far as losing weight, it's still calories in vs out, but switching from a highly processed one to a natural one will have a tremendous effect on digestion. The Thermic Effect of Food (TEF) can account for an additional 10 or 15% of energy expenditure just to process this food..........basically it can account for an addition 200 to 300 expended calories based on a 2000 calorie diet. just saying.

Just curious - why do you consider frozen veggies not good for you?

My understanding was that unless you live in an area where you are able to get fresh vegetables direct from the source year-round, frozen is a better alternative to the "fresh" veggies you find in the grocery store that have been on a train or truck for the past week, since the freezing process takes place very soon after picking, allowing more of the nutritional content to be preserved.

I can definitely attest to this, and I like the way neanderthin brings it all together. I was wondering why since I went organic for the most part, I was losing weight way faster than my caloric deficit said I should. According to my burn meter, my deficit was no more than 500 per day, yet I began losing weight at first at 1lb per week, then started eating organic and the weight was falling at 1.5lbs per week or more. Same deficit due to excercise and eating. I guess the extra calories came from this "TEF" that neanderthin speaks of.

I guess eating processed food means that your body does less work to digest it? That's cool! And neanderthin, does that explain why eating whole foods keep us full longer?

The great thing is that I started "eating clean(er)" for health purposes, but I found that it helps my weight loss as well! And the best thing about it is that this is a lifestyle change, not just a weight loss method based off of starving myself.

Original Post by amethystgirl:

Just curious - why do you consider frozen veggies not good for you?

My understanding was that unless you live in an area where you are able to get fresh vegetables direct from the source year-round, frozen is a better alternative to the "fresh" veggies you find in the grocery store that have been on a train or truck for the past week, since the freezing process takes place very soon after picking, allowing more of the nutritional content to be preserved.

It's winter time.  If I didn't have frozen veggies, I wouldn't get any veggies.  The "Fresh" ones just look so gross right now. I'm ready for farmer's market season again.  :D :D :D

I didn't say frozen veggies weren't good for you... ;)

I'm just encouraging the eating of fresh fruit and veggies whenever possible (and if it didn't sound like that's what I meant, I'm clearing it up now). 

I'm also just sharing my experience with eating natural, clean foods.  I bought a juicer so I can make my own fresh vegetable juice, I've found recipes that include a serving(s) of vegetables, lean protein and complex carbs; I've made an effort to rely on fresh fruit for snacks and dessert - and it has worked wonders for me!

neandethin - yes, I'm not disputing the fact that it's still calories in vs. calories burned.  Not at all!  I'm just pointing out that foods that are barely or not processed at all have a greater effect on your digestive system (as you've already stated), they rev your body up to work at its best, that your body gets many more nutrients from natural foods (the foods our bodies were meant to eat), and that the more chemicals in the food - the more your body has to store as fat, as opposed to deriving nutrients from it.

I was always skeptical about the kinds of foods we eat, thinking that as long as I was eating less than what I burned that was enough - and it is, essentially, all that you need to do.  However, now that I've put my skepticism aside and taken things a step further, I'm living proof (to myself, or to anyone who is interested in trying this) that this kind of eating really works.

But I still think everyone should find out for themselves what works best for them :)

Ok, thanks for clarifying.

Depending on where you live, frozen vegetables can actually have higher nutritional value than fresh produce because it is harvested at it's peak ripeness. Whereas if you live in a northern city, your fruit and veg are often picked week or two before they should be in order to be shipped and then never achieve their full nutrition capacity!

Frozen veg can be gross, but they are great for soups and sauces.

Can you give an example of what you use to eat and what you eat today in place of those items?

I am interested in eating clean. For the most part I eat organic/less processed foods and avoid fast food in general, but I think I need to step it up.

Definitely true. When you cut out processed foods, fast foods, trans-fats, diet foods, fat free and sugar free food, simple carbs and so on you will see a huge difference. If you mix clean eating with 5-6 days a week cardio. Mixed, running, walking, sprinting, intervals, race walking. 3 days a week of hard heavy lifting and other strengthening work you will see a big change in your body. The old saying "you are what you eat" is very true. Fuel your body properly and you will see the results. I still eat many of my favorite foods/recipes but have learned to adjust them. To be 100% clean is very difficult but if you can eat clean 70-90% of the time you are doing well. If you live in an area where you can grow your own garden in the summer that really helps. I grow many of my own vegetables and herbs during the summer and freeze a lot. Especially tomatoes, peppers, onions. Very easy to grow in a small space.

Well, just in general - instead of eating a "Fiber One Bar", I have an apple.  Or if I want a piece of chocolate, I have organic, dark chocolate.  In my recipes I've been trying to get fresh veggies instead of canned ones.  Brown rice instead of white; spelt bread or stone ground wheat flour instead of white or just wheat; natural cereals instead of mini-wheats; fresh fruit instead of fruit cups; all natural yogurt instead of yoplait, etc.  My husband and I love breakfast foods, and we'd buy these crustless-quiche type entrees.  But now, I make things like that from scratch so I know exactly what's in my food.  And I'm trying more and more to avoid foods that have ingredients I can't pronounce ;)

I've been eating healthy foods for a while, so I don't feel like I went straight from eating "junk" to eating clean.  But I'm just trying to take it from "healthy" to "clean."  Does that make sense?

This has been a recent aspiration, so I am just scratching the surface of possibilities.  But I can already see how much its helped!  When I started researching and trying to follow this new lifestyle I felt less of a desire to "cheat" on my diet; I am less hungry, have more energy, have fewer cravings for processed foods, and I find that things like chips and pizza don't even look like food to me anymore.

It's crazy.  I used to roll my eyes at people who promoted eating clean, and thought I could never do it.  But it's so much easier than I thought it was going to be, and I'm excited to continue!

Original Post by littleshellys:

Definitely true. When you cut out processed foods, fast foods, trans-fats, diet foods, fat free and sugar free food, simple carbs and so on you will see a huge difference. If you mix clean eating with 5-6 days a week cardio. Mixed, running, walking, sprinting, intervals, race walking. 3 days a week of hard heavy lifting and other strengthening work you will see a big change in your body. The old saying "you are what you eat" is very true. Fuel your body properly and you will see the results. I still eat many of my favorite foods/recipes but have learned to adjust them. To be 100% clean is very difficult but if you can eat clean 70-90% of the time you are doing well. If you live in an area where you can grow your own garden in the summer that really helps. I grow many of my own vegetables and herbs during the summer and freeze a lot. Especially tomatoes, peppers, onions. Very easy to grow in a small space.

 

 Yeah, I don't want anyone to think I've got this down perfectly!  If anyone can eat clean 100% of the time, kudos to you! But I am not about to start churning my own butter or baking bread with my bare hands! (Though... I do have a bread maker...)  And I live in an apartment right now so it's not the ideal place to grow my own foods.  But I will when I have the opportunity!

There are so many opportunities to eat clean foods, but we have become so accustomed to eating processed snacks and meals out of a box.  But just taking a little more time can do a world of good. 

Re-introduce your body to the foods it was meant to have :)

Eating clean is pretty easy, because I love to cook. I don't buy canned veggies other than tomatoes and I've even learned how to make my own soups and sauces (those are new), but when it comes time to MTOM, I can't resist the treats.

I'm re-learning eating after "maintenence" mode started in October. I gained 3 pounds :( but that was mostly due to inactivity from a minor running injury.

Thanks for this post. It's getting me back in the right state of mind "preventative" eating (filling up on the goods to not be temped by the "bads").

I completely agree Samantha, I have been at this a short time but have found that eating clean curbs hunger, makes me less likey to binge and is starting to put me right off processed foods! I never thought I would turn down a packet of Walkers Salt and Vinegar but now do it every day. Can't give up the Cadbury's just yet but am only having a couple of bars a week. I think one of the things that has really helped has been giving up diet pepsi. I used to drink a couple of glasses a day but have given it up completely- still not sure what to mix vodka with on the rare occassions that I go to the pub though  x

Yeah, I used to have a serious issue with - if it's sweet and within arms reach, chances are I'll eat it all!

But as I've tried to make healthier choices, overly processed food isn't nearly as appealing.  And now that I'm actually aiming for clean foods, processed "healthy" food isn't sounding so great, either.

My skin is starting to glow, I have more energy and less moodiness, and I feel great!  I know I sound like an infomercial, or that I'm standing on the "health-nut-soap-box."  But I see the foods we put into our bodies, and the chemicals in those foods that turn it into something our bodies aren't meant to consume or process, and I think "...ick."

I sound like a whole-food-fanatic, but I'm just really glad I gave it a chance :)

This post comes on a perfect day for me - -I'm struggling to eat all that I'm supposed to on this very 'clean' day!

Its a total battle to stay around 1400 calories if I include mostly processed food, and there's a much more likely chance of being hungry. As opposed to today, where I am forcing myself to finish the volume that I get for this same amount of 'clean' food! I also find that I lose more rapidly/consistently when I keep a 70/30 balance as well.

You've inspired me! I just spent 45 min making a pretty clean meal for myself, which I will take to work tomorrow for lunch as well. Thanks!

Original Post by joanne1980:

I completely agree Samantha, I have been at this a short time but have found that eating clean curbs hunger, makes me less likey to binge and is starting to put me right off processed foods! I never thought I would turn down a packet of Walkers Salt and Vinegar but now do it every day. Can't give up the Cadbury's just yet but am only having a couple of bars a week. I think one of the things that has really helped has been giving up diet pepsi. I used to drink a couple of glasses a day but have given it up completely- still not sure what to mix vodka with on the rare occassions that I go to the pub though  x

vodka & orange juice... :) vodka & cranberry juice... :)

Yay!  I'm glad I'm not getting a bunch of responses where people think I'm nuts, while trying to send me back to the forest to live in my tree house!

My husband and I are making a portobello mushroom stroganoff tonight - totally from scratch!  We got the recipe out of the "Clean Eating" magazine, and we did a Turkey Potpie recipe last week that was amazing.

We always have leftovers and extra for lunches, so we're not in the kitchen every night.  But shopping for ingredients we've never heard of, and cooking together is good quality time, and we're reaping the health benefits, too!

Okay... now I feel like I should smile, and have a *ding* accompanied by a star gleaming off my sparkling teeth! 

I promise I'm not that cheesy ;)

Great post! I always feel great when I have a clean diet and I notice the difference when I don't make the time to shop and cook. One of the ways we benefit from eating like this is that we are eating foods our bodies can use more of - and decreasing what it needs to "set-aside" on the belly, thighs, etc... Samantha, that stroganoff sounds FANTASTIC!

Great post Samantha! I actually subscribe to "Clean Eating" magazine, but haven't made many of the recipes yet. I'm not even sure what some of those ingredients are or where to find them! I guess I should look for them at Sprouts or Whole Foods rather than my regular grocery store, lol. I'll have pull out the latest issue andtry at least one of them after my next grocery trip.