The Eat Clean Diet
The Eat-Clean Diet is a solution to weight loss from Tosca
Reno, a New York Times best-selling author of Your Best Body Now and the
Eat-Clean Diet series, and The Start Here Diet, selling more than 2 million
What is unique about Tosca is her journey. Tosca suffered
under excess weight until she reached her 40s. She believes in herself and took
control of her life, transforming herself into a fit woman that modeled a
bikini in her 40s.
Tosca wants you to reveal the beautiful body hidden
underneath your fat with the 80/10/10 rule. You’ll need 80% nutrition, 10%
genes and 10% training to uncover that body.
The Eat Clean Diet
Foods you are forbidden to eat: Doughnuts, marsh mallow
fluff, colas, sodas, carbonated beverages, bacon, deli meats and processed
meats, sugar-loaded breakfast cereals, fruit juices and fake fruit drinks,
candy, candy floss, cotton candy, French fries and Twinkies. Remember that
saturated fats and sugar are the worst things you can consume on the diet.
55-60% percent of your diet should be carbohydrates unlike
other popular diets. (Atkins) Complex carbohydrates are the kind of carbs to
eat which should be from fruit, vegetables and whole grains. A few examples are
oatmeal, brown rice and yams. Other proper carbs are listed in the book (The Eat Clean Diet Recharged).
Foods to have in the house are:
Pam or nonstick spray coating
Herbs: rosemary, basil, oregano, dill, mint,
tyme, or other favorites
Spices: red pepper flakes, cinnamon, nutmeg,
Black pepper, peppercorns
Low-sodium vegetable or chicken broth
Low-sodium vegetable or chicken cubes
STOCKING THE PANTRY
Cream of wheat
Sunflower seeds, unsalted
All-natural nut butters
Extra virgin olive oil
water, distilled and regular
tomatoes – crushed, whole and ground
– water packed
corn- low sodium
peas- low sodium
Whey protein powder
Omega-3 fatty acids
You want to make sure that your refrigerator has plenty of
fruits and vegetables because these are the key ingredients to the diet.
The book includes a list of foods such as proteins that can
be substituted for better-approved types of proteins. In addition, how to make
a sandwich with all the acceptable substitutions is reviewed. Finally, how to
stock your kitchen with the right items is written about.
On this diet it is important to keep your metabolism burning
strong. Research has shown eating every two to three hours during the day
boosts metabolism. That means 6 small meals per day. Each meal should consist
of complex carbohydrates and lean protein along with plenty of water. Look at
the pop-under element below for a typical day on The Eat Clean Diet.
What can clean eating do for me?
Well, if you have diabetes you can reverse that by losing
the weight you’ll lose by eating cleanly. High cholesterol will also normalize
as you lose weight. You won’t crave the foods laden with sugar and starch.
You’ll likely impress your doctor. Your interest in life, love and even sex
You’ll be living the life you meant to live in the first place. Do
you want to live life for the first time? Interested is seeing what a typical
clean day of eating should look like? See the pop-under element below for an
TOSCA'S CLEAN-EATING NUTRITION-A TYPICAL DAY
7:00 am, 0.5 cup dry oatmeal (1 cup cooked) topped with 1 tablespoon each ground flaxseed, bee pollen and wheat germ, 0.25 cup fresh mixed berries; 6 egg whites either boiled or scrambled; 1 cup green tea and 1 liter water.
9:30 am, grilled chicken breast in whole-wheat wrap; raw carrots and cucumbers; 500 ml water
Noon, mixed green salad with cucumbers, tomatoes, carrots and peppers but no salad dressing; 1 cup water-packed tuna; 1 medium apple; 1 cup green tea and 500 ml water
2:30 pm, 5 oz lean cooked chicken breast, 0.5 cup raw veggies, 500 ml water
5:00 pm, 0.5 baked sweet potato, 1 cup steamed vegetables, 5 oz. grilled salmon, tea and 500 ml water
Last meal of the day, 0.5 cup low-fat yogurt with chopped apple, 500 ml water and or clear herbal tea.
The Principles of Clean Eating
Eat 5 or 6 small meals everyday so you don’t go
Eat every 2 to 3 hours
Combine lean protein and complex carbs at every
meal to slow the carb-to-fat conversion process
Drink at least 2 liters, or 8 cups, of water
Never miss a meal, especially breakfast
Carry a cooler loaded with Eat-Clean foods to
get through the day
Avoid all over-processed, refined foods,
especially white flour and sugar
Avoid saturated and trans fats.
Avoid sugar-loaded colas and juices
Consume adequate healthy fats (EFAs) each day.
Avoid alcohol – another form of sugar
Avoid all calorie-dense foods that contain
little or no nutritional value.
Depend on fresh fruits and vegetables for fiber,
vitamins and enzymes.
Stick to proper portion sizes –give up the
Listed in the book are 83 foods that are super healthy.
These foods should be eaten routinely. I’ll list the top 12 foods and let you
reveal the rest when you purchase the diet (The Eat Clean Diet Recharged).
Skinless Turkey Breast
Beans & legumes
In case you aren’t sure how to put it all together, included
in the book is two weeks worth of daily meal plans. Once you finish the 14
days, you can repeat them again from the beginning or you can try to make your
own clean eating meal plans.
Costs and Expenses
journey is interesting and gives a lot of hope. You can succeed at losing
weight even if you are in your 40s, 50s, 60s or even older. Tosca is the
perfect example of success, which motivates her readers to also succeed.
How to get your kids to eat-clean, cheating, ordering out, hydration,
breakfast, supplements, superfoods, recipes and “taking it with you” is also
included in her book.
Other Related Books By Tosca Reno
The Start Here Diet
The Eat-Clean Diet Workout
Eat-Clean Diet Recipes (with Images)
The Eat Clean Diet
Hi, my name is Joseph
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