In an era where chronic non-communicable diseases are threatening the health of Thai people, changing eating behaviors has become essential. Clean food has emerged as a popular choice for those looking to achieve losing weight and good health. But why do many people still fail? Because eating clean food correctly isn’t just about eating lots of vegetables or avoiding carbohydrates, but understanding important principles. This article will delve into effective principles of clean food for diet that truly work without torturing yourself to the point of giving up midway.

1. Choose Foods with Minimal Processing

Processed foods are often full of preservatives, additives, and unnecessary ingredients that burden your body. Choosing clean food that is as close to nature as possible helps your body receive complete nutrition without having to work hard to eliminate chemicals.

• Emphasize fresh fruits and vegetables instead of canned or frozen foods
• Avoid processed foods containing preservatives, colors, and food additives
• Purchase ingredients from reliable sources or organic farms if possible
• Read nutrition labels before buying to avoid unnecessary ingredients

2. Focus on High-Quality Protein

Protein is an essential component for tissue repair and muscle building, including losing weight ! Eating clean food for diet must emphasize good quality protein because it helps you feel full longer and increases energy expenditure.

• Choose low-fat meats such as chicken breast and fish
• Eat eggs, which are a source of protein with complete amino acids
• Consume plant proteins such as dried beans and tofu for diverse amino acids
• Distribute protein consumption across all meals for consistent metabolism

3. Reduce Sugar, Salt, and Unhealthy Fats

Sugar, salt, and unhealthy fats are major causes of many chronic diseases. Reducing these in your clean food diet not only helps with losing weight  but also protects your heart and blood vessels.

• Avoid sweets and beverages high in sugar, which provide empty calories
• Reduce foods with intense saltiness, as high sodium increases blood pressure
• Switch to healthy oils like olive oil, which contains heart-healthy fatty acids
• Avoid trans fats that increase the risk of heart and vascular diseases

4. Choose Healthy Cooking Methods

The method of preparing clean food affects nutritional value and potential toxins. This isn’t just about calories for those wanting to achieve losing weight, but about preserving nutrients and preventing carcinogens that may result from improper cooking.

• Steam, boil, bake, or grill instead of frying to reduce fat and carcinogens from frying
• Use spices and herbs instead of salt and MSG to add flavor along with antioxidant benefits
• Cook at home to control ingredients and every step of the preparation process
• Cook food at appropriate temperatures to prevent toxins from charring

5. Control Portion Sizes

No matter how healthy or clean the food is, eating too much still negatively affects your body. Eating clean food for diet requires attention to quantity because even good food contains calories that must be considered.

• Eat appropriate portions by listening to your body’s fullness signals
• Divide meals into 5-6 small portions throughout the day to maintain stable blood sugar levels
• Use smaller plates to create the illusion of having a full plate of food
• Arrange food proportions with half vegetables and a quarter each of protein and carbohydrates

6. Drink Sufficient Water

Water is a vital component of the body and plays a role in all biochemical processes. Insufficient water consumption affects metabolism and waste elimination, making clean food consumption less effective.

• Drink at least 8 glasses of clean water daily to maintain fluid balance in the body
• Drink water before meals to help feel full faster and eat less
• Avoid sodas and sugary drinks, which provide high calories without nutritional value
• Carry a water bottle as a reminder to drink water consistently throughout the day

7. Eat Mindfully

It’s not just about what you eat, but how you eat. Mindful eating helps your body recognize that it has received food and better process satiety signals, which is key to eating clean food.

• Chew food slowly and thoroughly to aid digestion and give the brain time to recognize fullness
• Avoid eating while watching television, which causes overeating without realizing it
• Observe how your body feels after eating different foods
• Schedule mealtimes as important activities, not rushed eating between work tasks

Conclusion

Eating clean food for diet is about creating a balanced and sustainable relationship with food. “Start today, go slowly, keep going” is a concept that helps make change happen. You don’t need to be perfect immediately, just start with what’s easy, then gradually add other elements. Eating clean food will no longer be difficult but will become a lifestyle that gives you sustainable good health.

For those who want to achieve losing weight properly for sustainable good health, at Chula Doctor Clinic, we have a team of expert physicians ready to provide consultation and comprehensive treatment planning, with specialized expertise in properly caring for patients with overweight conditions.

Consult with expert physicians about health problems at Chula Doctor Clinic because good health begins with proper and appropriate care.