Small diet changes can mean a lot

In the fitness and bodybuilding industry, we often refer to our eating style as "clean eating". So, what exactly does eating clean mean?

Eating "clean" simply means eating whole, unprocessed foods in their natural state. These are foods that do not have a label or ingredient list and are usually found around the perimeter of the grocery store.

Fruits, vegetables, whole grains, lean meats, nuts, seeds and some dairy make up the bulk of a clean diet.

This way of eating automatically avoids extra sugars, chemical additives, preservatives, sweeteners, hidden calories, trans fats and all the garbage that is hidden in so many "foods" that fill our grocery stores. These eventually cause all kinds of health problems and disease.

Eating clean, combined with proper portions, meal timing and exercise can make huge changes to your daily energy levels, overall health, body composition, and recovery.

Small changes will lead to permanent weight loss and health improvements when you are changing your lifestyle instead of just "going on a diet". First step: clean out your kitchen cupboards and refrigerator of all packaged and processed food products that have more than 5 ingredients.

Next: fill these empty spaces with lots of vegetables, fruits, oats, quinoa, brown rice, sweet potatoes, beans, chicken, turkey, tuna, cottage cheese, greek yogurt, almonds, walnuts, chia seeds, and avocadoes, just to name a few.

Get creative with spices when cooking and try using unrefined extra virgin coconut oil or macadamia nut oil to cook with as these oils are stable at higher temperatures and taste amazing.

Give "clean eating" a try and see what happens. You've got nothing to lose but some extra body fat, fatigue, and energy slumps.

Let me know what you think and how you feel. You can contact me at

Lia Taylor is a ACE Certified Personal Trainer, Certified Nutrition Educator, and NPC National Figure Competitor.


If you'd like to leave a comment (or a tip or a question) about this story with the editors, please email us. We also welcome letters to the editor for publication; you can do that by filling out our letters form and submitting it to the newsroom.

Powered by Creative Circle Media Solutions