To incorporate these tips into your weight loss meal plan, start by filling one-third to one-half of your plate with non-starchy vegetables. These nutrient-rich foods also make it easier to meet your daily nutrient requirements. Both are rich in water and fiber, contributing to feelings of fullness. Includes a variety of fruits and vegetables.Rich in calories yet low in nutrients, these foods fail to stimulate fullness centers in your brain and make it difficult to lose weight or meet your nutrient needs ( 9, 10). Limits processed foods and added sugar.Protein- and fiber-rich foods help keep you fuller for longer, reducing cravings and helping you feel satisfied with smaller portions ( 6, 7, 8). That’s because the food choices you make are instrumental in helping you meet your nutrient needs.Ī good weight loss meal plan should follow some universal criteria: However, though a calorie deficit will help you lose weight regardless of how it’s created, what you eat is just as important as how much you eat. Creating a calorie deficit in a nutrient-dense wayĪll weight loss plans have one thing in common - they get you to eat fewer calories than you burn ( 1, 2, 3, 4, 5). Here are a few things to keep in mind when you search for the most suitable plan. Is highly processed and linked to several health problems.When it comes to weight loss meal plans, the magnitude of options can be overwhelming. Learn to appreciate the sweetness of fruit and the subtle flavors of nuts and other whole foods. Moreover, even natural sugar sources contribute very little nutritional value.įor truly clean eating, try to consume foods in their natural, unsweetened state. However, if you have diabetes, metabolic syndrome, or similar health issues, it’s best to avoid all forms of concentrated sugar - including those from natural sources. Studies suggest that this compound may play a role in obesity, diabetes, fatty liver, and cancer, among other health problems ( 19, 20, 21, 22, 23, 24, 25, 26).ĭepending on your health, you can occasionally eat small amounts of natural sugar - such as honey or maple syrup - while eating clean. Yet, added sugar is very common - and even found in foods that don’t taste particularly sweet, like sauces and condiments.īoth table sugar and high-fructose corn syrup are high in fructose. It’s vital to avoid added sugar if you’re trying to eat clean. Require little preparation and provide many health benefits. Add berries, chopped apples, or orange slices to your favoriteĪnd chop veggies, toss them with olive oil and herbs, and place them in aĬontainer in your refrigerator for easy access.Īnd fruits should form the basis of a clean eating lifestyle.Three different vegetables in addition to greens. Make your salads as colorful as possible, including at least.Here are some easy ways to incorporate more fruits and vegetables into your diet: In fact, many large observational studies link high fruit and vegetable intake to a reduced risk of illnesses like cancer and heart disease ( 2, 3, 4, 5).įresh vegetables and fruits are ideal for clean eating, as most can be consumed raw immediately after picking and washing.Ĭhoosing organic produce can help you take clean eating one step further by reducing pesticide exposure and potentially boosting your health ( 6). They’re loaded with fiber, vitamins, minerals, and plant compounds that help fight inflammation and protect your cells from damage ( 1). Vegetables and fruits are undeniably healthy.