A Clean Eating Plan For Weight Loss

Weight Loss


Published on: 06-Aug-2022


10 min read


Updated on : 02-Nov-2023



A Clean Eating Plan For Weight Loss

A Clean Eating Plan For Weight Loss

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You must have heard of clean eating. But do you know what exactly clean eating is? Is it good for weight loss? How about cleaning up your diet? If you plan to opt for a clean eating plan, this blog is exclusively for you.  

Table of Contents 

1. What Is Clean Eating?

2. What To Eat On A Clean-eating Diet?

3. What You Should And Should Not Eat?

4. Clean Eating Tips For Weight Loss

5. The Final Say 

6. FAQs

What Is Clean Eating? 

Clean eating is filling your plate with healthy whole foods without artificial ingredients or preservatives. It includes tons of fresh fruits, vegetables, high-fibre whole grains, lean proteins and healthy fats. 

The plan skips added sugar and fats that can damage your body. However, the plan is not against sugar. You can consume a moderate amount of sugar. According to the American Heart Association, “ Average American eats 28tsp of added sugar per day. It is more than the recommended amount of no more than six tsp a day for women and nine tsp for males. 

The sugar from non-desert foods like cereals and bars is good to consume. However, these are not added to the clean eating plan.

Clean eating will keep you satisfied and full, and plenty of water will keep you hydrated. Moreover, moderate exercise throughout the week means more lasting energy.  

What To Eat On A Clean-Eating Diet?

Here are a few things you must include-


The more vegetables on your plate, the better, especially including leafy greens is recommended. Choosing frozen vegetables is also a great option. 


Eat fresh or frozen fruits. However, if you are looking at canned fruits, choose their fruit juice instead of sugary syrup. 

Whole Grains 

You can include oats, whole wheat, barley and quinoa on your plate. 

Nuts And Seeds 

Choose plain, raw, roasted and salted nuts. Skip the others with flavour as they contain added sugars. Remember, choose options with only peanuts and salt while choosing peanut butter. 

Healthy Fats 

Fatty fish, olive oil and avocado are great options for healthy fats. 

Lean Proteins 

While choosing proteins, opt for chicken, turkey, fish, greek yoghurt and legumes. 

What You Should And Should Not Eat?

Here are clean eating principles that you must follow. 

  • Eat six meals a day.
  • Eat breakfast every day.
  • Eat lean protein and complex carbohydrates.
  • Have two or three servings of healthy fats every day. 
  • Control your portions.
  • Make sure to drink two or three litres of water each day. 

List of food to avoid during the clean eating diet. 

  • Over processed food like white flour and sugar. 
  • Artificial sweeteners
  • Alcohol
  • Food with preservatives 
  • Artificial food like processed cheese slices 
  • Saturated fats and trans fats 

Clean Eating Tips For Weight Loss

Are you eating clean to lose weight? Then read the following tips carefully.  

  • Break up with the fried and oily food.
  • Eat protein in every meal.
  • Start with one extra serving of greens per day. 
  • Stop drinking diet soda.
  • Cut your salt intake.
  • Avoid processed fat-free foods. 
  • Always order one vegan item when dining out. 
  • Do not be a cookie monster. 
  • Rethink condiments and salad dressings.
  • Become a mindful eater.
  • Do not eat your meals at the same time daily. 
  • Stick to healthy fats. 
  • Do not consume processed cheese. 
  • Balance your plate.
  • Choose fruits over juice. 
  • Eat what makes you feel light and healthy. 

The Final Say  

Diet plans are restrictive and have many rules and regulations, such as the clean diet plan. It can be hard at times, but if you follow it for a long time, it will improve your health and longevity

This diet may be enjoyable for you if you can eat six meals a day and prefer to prepare most of your meals from a detailed meal plan. This stringent diet plan can be challenging for you if you frequently travel, dislike cooking, or want more flexibility with your meals. 

You will surely lose weight on this calorie-controlled diet plan. Moreover, this plan can be followed for health conditions such as diabetes, heart disease, high blood pressure and high cholesterol. 


1. What are simpler ways to improve my health?

Eating food cooked from scratch is one of the best ways to improve your health. If not possible, buy minimally processed foods, like roasted chicken instead of sausage, baked potatoes against chips, or fresh fruits instead of snacks with added sugar— less sugar means better health. 

2. Should I avoid carbs?

You should eat a balance of carbohydrates, proteins and fats for the best health. However, carbohydrates do not contribute to weight gain, but overeating does.

3. Can I use mayonnaise for salad dressing? 

Instead of mayonnaise, use herb, flax seed powder or sesame seed powder. 

4. Is diet coke good for health? 

The word DIET does not indicate that the product is rich in nutrients. Diet coke only contains calories and carbs that are not good for health. 

5. How effective is clean eating? 

Clean eating contains raw food and food without artificial flavours and additives. Therefore, it helps in improving gut health and maintaining weight. 


TONEOP is a platform dedicated to improving and maintaining your good health through a comprehensive range of goal-oriented diet plans and recipes. It also intends to provide value-added content to our consumers.  



Download TONEOP to access our diet plans, recipes & much more. 

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