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Beginners Guide The Eating Diet Plan


The Clean Eating Diet Plan Guide

When we discuss diet plans we will typically put them along a spectrum where food quantity is on one end and food quality is on the opposite.

Additionally, in direct opposition to diets like IIFYM it imposes guidelines of what sorts of foods to eat and doesn't regulate calories of macros to any meaningful degree.

The main principles of unpolluted eating are centered around that specialize in the standard of the foods you consume and ensuring they're “clean”.

The principles are often summarized in one tenant: Choose whole, natural foods and seek to eliminate processed foods.

The core principles of the diet can be listed as follows:
  • Avoid processed foods
  • Avoid refined foods
  • Avoid artificial ingredients 
  • Avoid alcohol 
  • Avoid soda and fruit crush

History of the Clean Eating Diet

As clean eating isn't a well-defined dietary program it's difficult to trace the history of it as a dieting paradigm back to a singular beginning.

One could give credit to the traditional Greek physician Hippocrates who penned one among the primary works on dietary principles and is liable for the famous quote, “Let food by the drugs and medicine be thy food”.

General Overview of Components & Main Principles of The Clean Eating Diet
Clean eating is based on the principle of eating whole, natural unprocessed foods.

Most proponents of unpolluted eating will suggest it's not truly a diet, but rather a view on what to eat and what to not eat.

It focuses on food quality and not quantity, so calorie counting isn't utilized during this dietary framework.

Meal Timing/Frequency

On principle, clean eating doesn't have strict requirements for meal timing or meal frequency (read: what percentage times each day you eat).

However, in application most clean eating programs suggest people eat 5-6 smaller, clean food, meals and snacks throughout the day instead of 3 main meals.


Clean eating places fairly substantial food restrictions on individuals. Clean eating diets require that folks consume only whole, natural foods and eschew everything that's processed.

This excludes pastas, breads, crackers, chips, cereals, and anything that has been processed. This approach also excludes things like condiments (e.g. mustards and spreads) also as dressings.

Additionally most beverages are restricted; this includes alcohol, soda, and juice.

Does It Include Phases?

As traditionally thought of, the clean eating diet doesn't usually include phases.

Most prescriptions of the clean eating diet as instantiated in books, articles, and programs have people initiate the complete spectrum of the diet at the outset. Some even include 30 day challenges during which whole, natural foods must be consumed for everything of the 30 days with no deviation from the protocol.

Who Is It Best Suited For?

Clean eating is best fitted to people that are focused on the health properties of food, don't feel the will to trace the calories in their food, and who don't mind fairly restrictive approaches to nutrition.

Clean eating allows substantial flexibility within the amount of food one eats, the timing and frequency, and with some effort and diligence the diet are often used for a good range of individuals with drastically different goals (e.g. fat loss, muscle gain, or sport performance).

How Easy Is It to Follow?

How easy it's to follow the clean eating diet really depends on what sort of person you're and your food preferences. For people that enjoy eating a good sort of food, don't enjoy food restrictions, and would rather specialise in the number of their food (i.e. the calories and macros) clean eating could also be rather difficult to follow.

For people that are creatures of habit, don't mind eating within restricted dietary frameworks and don't enjoy counting their calories of macros clean eating are often a superb dietary framework to follow.

Most people who practice clean eating future usually integrate small amounts of flexibility and follow either an 80/20 or 90/10 rule where they permit themselves to eat food on the restricted list 10-20% of the time.

Mainstream Belief Behind Diet

The mainstream belief behind the clean eating diet is that natural, whole foods are optimal for human health which they naturally control calorie intake.

While there are indeed sound reasons behind consuming more natural foods, one cannot truly believe the “natural” argument because the sole basis for why this diet is effective because the naturalistic fallacy may be a common fallacy.

Scientific Studies and Interpretation of Data

To date there are not any published studies examining the effect of a clean eating diet which makes it difficult to draw hard conclusions on the scientific efficacy of this diet. However, there are a couple of things we will glean.

Most whole, natural foods are more satiating than their processed counter parts1. This makes controlling calorie intake much easier for an outsized majority of individuals .

Additionally, higher diet quality is related to improved health markers and a lower risk of developing type 2 diabetes.


Clean eating falls on the other end of the dietary spectrum from approaches like IIFYM or flexible dieting and focuses almost exclusively on food quality, not food quantity.

The main principles of unpolluted eating are centered around that specialize in the standard of the foods you consume and ensuring they're “clean”.

The principles are often summarized in one tenant: Choose whole, natural foods and seek to eliminate processed foods.

The core principles of the diet are often listed as follows: avoid processed foods, avoid refined foods, avoid artificial ingredients, avoid alcohol, avoid soda and fruit juice.

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