4 Rules to Eating Clean

Get back to the basics and feel revitalized with nutrition expert and author Tosca Reno's rules for eating clean.

4 Rules to Eating Clean

Processed and contaminated foods could be clogging your arteries and saturating you with harmful hormones and chemicals. Ditch these "frankenfoods" for whole, clean foods that nourish your body the way nature intended. Nutrition expert Tosca Reno, author of the Eat Clean Diet, has developed these four rules to help you eat clean and revitalize your health.

Rule 1: No Processed Food


Our bodies are designed to eat foods in their whole, natural state. Eating tons of foods that have been refined and heavily processed, often with added preservatives, coloring and other chemicals, can damage your health, zap your energy and pack on pounds. Get rid of packaged, processed foods and opt instead for whole fruits and vegetables, whole grains, unprocessed meats and dairy.

Q: I end up overeating because it makes me feel better and I never really get full. I'd like to lose weight but this makes it hard. Any suggestions?

A: Being persistently hungry can cause big trouble. So can overeating for comfort/pleasure. These two behaviors, say researchers from Baylor University's Children's Nutrition Research Center, are controlled deep within your brain by serotonin-producing neurons, but operate separately from each other — one in the hypothalamus, the other in the midbrain. They both can, however, end up fueling poor nutritional choices and obesity.

Eating for Hunger

When hunger is your motive for eating, the question is: "Does your body know when you've had enough?" Well, if you are overweight, obese or have diabetes you may develop leptin resistance and your "I am full" hormone, leptin, can't do its job. The hormone's signal to your hypothalamus is dampened, and you keep eating.

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