I just recently started a 100 day clean eating challenge. In doing so, I realized I don't have any clue what is clean eating. If it fits my calories and macros for the day, is me drinking apple cider "dirty"? If I can fit it into my calories, is me eating chicken wings "dirty"?
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Thread: What exactly is clean eating?
01-04-2013, 07:03 AM #1
What exactly is clean eating?
01-04-2013, 07:05 AM #2
01-04-2013, 07:06 AM #3
01-04-2013, 07:06 AM #4
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01-04-2013, 07:07 AM #5
Chicken wings are definitely 'dirty'. It means pigging out, or eating junk foods. A little (very little! half a serving) might be OK once in a while, but if you think you'll gain muscle weight by eating a pint of Ben and Jerry's while sitting on your couch, you are very much mistaken.The thing I like least about the treadmill is that I can't run from my farts. -- Source unknown
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01-04-2013, 07:09 AM #6
01-04-2013, 07:09 AM #7
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01-04-2013, 07:27 AM #12
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To me, it means basically a Paleo diet with some additions like rice, oats, and greek yogurt. Chicken wings you get at a bar will probably be dirty as most of the time the sauces have a lot of sugar in them, or they will be battered with flour.
However, you easily make "clean" chicken wings yourself. For instance, http://www.primalpal.net/blogdetail/...t_for_game_day
01-04-2013, 07:33 AM #13
01-04-2013, 07:33 AM #14
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You are going to get different answers from no matter who you ask because everyone has different views of what they believe is "dirty" eating. So it is all up to you. Its just all about moderation. To some one chicken wings might be "dirty" but if you eat them, say once a month. Is that still "dirty" eating. It is all how you define it man.
01-04-2013, 07:34 AM #15
01-04-2013, 07:38 AM #16
01-04-2013, 07:46 AM #17
You'll get mixed views as it is subjective but let's put it this way - there is an objective basis to what people feel is "clean" eating, here are some characteristics:
- Unoptimized macro ratios, heavily favour one, usually carbs/fat, lack good fats, rich in chit fats, omega-3 not even once
- Macro & micro timing, brb cake for breakfast, cake for lunch, cake for dinner with some ice cream
- Very very low or basically no micros at all (e.g. cakes, fast food, processed/refined foods & flours and chit)
Perfect macro & micro ratios meaning that all vitamins and minerals are in their most absorbable forms and also have thousands of cofactor nutrients/enzymes that help in absorbing and digesting it all
Perfect nutrient timing e.g. you eat certain foods at breakfast which naturally jump your body and energise then you eat other foods at night which knock you to sleep
Rich in micros: "clean" aka "healthy" foods are packed to the brim with vitamins/minerals even though globally our soils are depleted
Just to give some examples: calcium and magnesium compete in the body for absorption. So do zinc and copper. Some b-vitamins inhibit others, and are also inhibited vice versa. This is true for ALL your micros in some way shape or form. Good food will always have these nutrients perfectly balanced. It's only when foods that are processed that you get these EXTREMELY common problems in society, these are all epidemic:
Omega 3 - Omega 6 imbalance
Calcium overdose and Magnesium deficiency
Too much iron (men) or too little iron (women)
Sugar addiction (lol at fatties who look down on junkies, when sugar does the same damn thing to you as heroin)
Low stomach acid
Vitamin K deficiency
Impaired B vitamin absorption/deficiency
These are just the ones I can list off the top of my head, there are plenty more.
Also, LMAO @ guys who think "rice + chicken + 1 sprig of broccoli" counts as "clean eating", I have no words.
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01-04-2013, 08:13 AM #18
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This is a question all clever people ask themselves when they read this broscience. The only way to understand it is to look for scientifically proven facts about human nutrition. The answer is there is no such thing as eating clean. A chicken wing that has a X amount of protein and Y amount of fat is just as good as a chicken breast and a shot of olive flaxseed oil of the same X and Y values. The difference is negligible.
'Eating Clean' usually refers to eating low fat, but people use this phrase in a variety of different places.
Here is the key fact:
Every calorie is a calorie.
Calorie is energy; fats, sugars, complex carbs, proteins all have calories.
Fats have the most calorie per gram which is why you need less of it compared to carbs and proteins.
Now that we have understood that every kilojoule of calorie is the same as any other joule of calorie...
In a standard balanced diet you need to divide your required calorie intake into the different 'macros'.
Protein is special because it is directly linked with anabolism, so your protein macro is the most important thing to watch. Basic knowledge passed down from our ancestors, you eat meat to make meat.
Carbohydrates [sugars or complex carbohydrates] are special because they are linked with insulin release, and insulin has something to do with anabolism as well [this is not scientifically well understood, all we know is that it is good for building muscle].
Fats also have a special importance because too little fats will hinder your Testosterone production [more fat doesnt mean more T however]. Its main purpose is for boosting up your energy [ie. calorie intake], it is probably the least essential macro and thus is the one that is eliminated first when doing a 'lean bulk' [ie. gaining muscle slowly in exchange for limiting fat gain].
Now when we look deeper into the macros themselves we learn some more facts:
Carbohydrates are carbohydrates. A study was done that showed no difference in body composition between 2 groups of which 1 consumed simple carbs [ie. sugars, chocolate, ben/jerries, fruit, lollipops] and the other consuming complex carbs [healthy oats, brown bread, white bread, black bread]. From this we learn that there is no real difference between eating sugar or eating bread, apart from energy release time and insulin spike time.
Thus the only difference between sugars and breads/pasta/oats is digestion time, which is only important if you believe in the "eat 6 meals a day, 20g of protein every 3 hours" theory which hasn't been proved to be significant as far as i know [See: most bodybuilding diets]
Proteins: there is some debates about some amino acids being more effective at some stuff than others; nothing that i can really tell is significant unless im extremely unaware. But as far as i know all this stuff is negligible in terms of bodybuilding and designed to get supplement companies rich with rubbish sponsored research.
Fats: there is some debate that certain fats are better than others, such as olive oil > vegetable oil. And fish oils are supposed to improve memory. But all this is negligible in terms of bodybuilding and you are probably doing more damage to your body by doing other things like alcohol and deadlifts [ with bad form ?? ], to be worrying about it.
So if fat is fat, and sugar is the same as carbs, and proteins are all proteins.... Then yes as long as you hit your macros then you have a healthy and balanced and optimally anabolic diet.
Special mention for vegetables, fruits, vitamins etc. which are required for health but again do not directly effect anabolism.
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01-04-2013, 08:37 AM #19
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