INSIGHTS | EVIDENCE
Eating Clean to stay Lean
One of the most important aspects of transforming your body into a lean version of yourself is Eating Clean and Lean.
Here are a few tips:
- The One Ingredient Rule: Eat foods that have only one ingredient or as few ingredients as possible
- Choose leans cuts of meat or poultry : chicken breast vs leg
- Extra lean ground beef or sirloin
- Pork tenderloin
- Eat white fish
- Choose lower fat, higher protein tofu
- Bake or BBQ
- Avoid fried foods
- If you like fried foods, buy an air fryer
- Limit buttery and creamy sauces
- Use olive oil or coconut spray for searing
- Use low sugar, no sugar sauces such as Waldrens; sauces are great and I love their BBQ Sauce
- Choose yogurt based salad dressings or make your own salad dressing with lemon juice or organic balsamic vinegars and avocados
- Use low fat mayonnaise
- Flavour with mustard
- Eat sashimi and sushi without mayonnaise
- Avoid foods that contain added sugar (look at your labels)
- Avoid foods with corn syrup
- Flavour with pink himalayan sea salt and pepper
- Use low sodium rubs on your chicken fish and meat
Hope this helps you eat a cleaner diet!
Importance of the “One Ingredient Rule“
One of the ways I can stay on track with eating clean and lean is 90% of the time I follow the 1 ingredient rule; the 10% accounts for things like protein bars and store bought protein powder and drinks.
All the foods below have only 1 MAIN ingredient.
For protein choose:
- Eggs (the perfect food)
- Chicken
- Tofu
- Beef
- Elk
- Bison
- Salmon
- Halibut
- Prawns
Any type of seafood is fantastic. Of course all of these have different amounts and types of fats, but not the main ingredient.
For fibre eat fibrous carbohydrates commonly known as vegetables: the one ingredient is fibre:
- Spinach
- Kale
- Arugula
- Romaine lettuce
- Any lettuces
- Carrots
- Asparagus
- Broccoli
- Many more ...
So eat lots of these foods and make this the biggest portion of your plate. Count your Macros to make sure you are eating the right amount for you, and I promise you will be healthy and the leaner version of yourself.
7 Step Guide to Healthy Eating
A healthy diet does not have to be complicated, keep it simple and take it step by step.
Understanding Macronutrients
I have created this nutritional guideline booklet to educate our clients on healthy nutritional practices and to dispel some of the myths associated with different foods and their function in our bodies.
Protein 101
Protein is incredibly important, and without it our body composition and health greatly suffer as a result.
Macronutrients Quick Start Guide
Everything you need to know about protein, carbohydrates and fats.