Research Review: The Dirt On Clean Eating Written By Nutrition Expert Alan Aragon. Everyone knows the difference between dirty and clean foods, so I don’t have to explain the obvious? My favorite response to questions about how to eat clean is, “Wash your food.” The biggest problem with discussing foods in these terms is that there’s no clear definition of clean or dirty. The difference might seem obvious, but a closer look shows that it’s far from clear- cut. The confusion is compounded when clean eating is preached as the best way to optimal health and body composition. In this article, I’ll use research and field experience to shed some light on these muddy issues. The Fickle Nature of Clean. To illustrate the inconsistency of clean through decades, I’ll begin with the 1. Through much of the decade, fat (regardless of type) was portrayed by both the academic and lay press as the bad guy. Eating clean in the 8. Toward the end of the decade, whole grain products were regarded as the foundation of optimal health. The 1. 99. 0’s was a decade that dichotomized unsaturated fats as good, and saturated fats as bad. Red meat, egg yolks, and pretty much all sources of dietary cholesterol were to be avoided. Abundant grain consumption was still encouraged, and even more so if the grain product had a low glycemic index (GI). High insulin elevations were considered harmful to health and body composition. Therefore, multiple small meals around the clock was recommended not only to control insulin levels, but also to supposedly raise metabolism. Moderation is Key. Moderation is the key. Gorging on fast foods is most certainly not the way. They no longer were considered as dirty as previously thought; now hydrogenated vegetable oil was the poison. Omega- 3 fatty acids from fish and flaxseed were placed on a heavenly pedestal, receiving the more- is- better stamp. Carbohydrate was now seen as a potentially greater threat to dieters than fat. Clean Eating Guidelines. So, if all that isn’t clean eating what exactly is? To show you what clean eating means to us, it’s actually easier to. In this post I am going to share my complete workout and diet plan to get big and ripped. You will get my complete weight training, nutrition and cardio program at. Sugar was particularly unclean, as evidenced by the boom of artificially sweetened, low- carb products. Caveman Clean (Paleo diet)The present decade has just begun, and eating clean has taken some interesting directions. One is an appeal to imagination about Paleolithic eating habits, which eliminates the consumption of grains, legumes, dairy, added salt, sugar, alcohol, and even certain vegetables. This definition of clean is perhaps the most logically inconsistent one. It emphasizes a prehistoric model, yet many of its proponents take an array of cutting- edge nutritional supplements, and use satellite technology to navigate their drive to the closest parking spot at the gym.
Fruits and vegetables have always been a mainstay of clean eating, but pesticide- free produce is now somehow cleaner, pests and all. Another twist in the carbohydrate saga has snowballed as well. Insulin spikes from high- GI carbs were the bane of the 9. But now, fructose, a low- GI carbohydrate with minimal effects on insulin response, is now one of the top public enemies. As you can see, the definition of clean is an elusive target. Are there any common threads among the decades with respect to eating clean? Is there any way to objectively label foods as clean or dirty? Before I get to that, let’s take a look at the concept as it’s been traditionally applied to bodybuilding. Bodybuilding Clean: The avoidance of Fruits and Dairy. Clean eating in the bodybuilding sense deserves its own discussion. Many bodybuilders who consider themselves hardcore will avoid (among other things) dairy and fruit, regardless of training season. Nobody really knows, but I’d speculate that fruit & dairy phobia among bodybuilders originated from the pre- contest leaning- out process, which typically involves the reduction of carbohydrate. Milk and fruit are both carb- dominant foods, and are thus prime candidates for reduction or elimination. But still, my example above is speculative. This dogma could just as easily have come about by someone cutting milk and/or fruit out of the diet and experiencing further fat loss from the re- creation of an energy deficit, and declaring those foods barriers to fat loss. Nevertheless, in some pre- contest cases, carbohydrate restriction to extreme degrees is called for, and this nullifies the possibility of including milk & fruit (or any carb source, for that matter), at least cyclically. So, milk and fruit got blamed as bad for all occasions, when their omission only potentially applies to certain aggressively carb- restricted dieting phases. Bodybuilders often pride themselves on having nutrient- rich diets, yet many of them opt for a significant portion of their day’s carbohydrate allotment as dextrose (or some other empty- calorie carb source) instead of fruit. Attempts at Objectively Defining Clean. Scientific investigations of the nutritional status of bodybuilders have shown some interesting results, and here are some of the highlights. Kleiner and colleagues examined the pre- contest dietary habits of male & female junior national & national- level competitors,1. Despite consuming adequate total calories, women were “remarkably deficient” in calcium intake, which is not surprising given the widespread milk- phobia among bodybuilders. In subsequent work led by Kleiner on female & male competitors at the first drug- tested USA Championship, men consumed only 4. RDA for vitamin D. Women consumed 0% of the RDA for vitamin D, and 5. RDA for calcium . Zinc, copper, and chromium were also underconsumed by the women. Despite dietary magnesium intakes above the RDA, serum magnesium levels in females were low. Serum zinc levels were high in men and women. It’s notable that not all research on bodybuilders has found nutrient deficiencies. Intakes in significant excess of the RDA in both offseason and pre- contest conditions have also been seen . Let’s look at processing first. Foods in their whole, naturally occurring state are often deemed clean. In contrast, foods that are altered or removed from their original state are stripped of the clean stamp. Is this demerit warranted? As we’ll see, this is not a reliable method of judgment for all foods. By this definition, most supplements are dirty, since they often undergo extensive processing and are far- removed from their original source. To use a common example, whey is doubly processed in the sense that it’s not only a powdered form of milk protein, but it’s a separated fraction of milk protein. Yet, when combining the results of standard ranking methods (biological value, protein efficiency ratio, net protein utilization, and protein digestibility corrected amino acid score), whey has a higher total than all other proteins tested, including beef, egg, milk, and soy . Therefore, despite whey being a refined/processed food, it has multiple benefits and minimal downsides. Nutrient Density: A qualifier for “Clean” foods? The next commonly proposed qualifier for a food to be considered clean is its nutrient density. A little- known fact is that there is no scientific consensus on what nutrient density actually means. To quote Miller and colleagues . Nutrient profiling systems include the Healthy Eating Index (HEI), Diet Quality Index, and Alternative HEI. The most recent profiling method is the Nutrient Rich Foods Index (NRFI). The NRFI attempts to consolidate principles from previous methods to establish a more comprehensive definition of nutrient density. It judges individual foods based on the presence of selected important nutrients and absence of problematic ones . Still, the NRFI has its bugs and biases, particularly against saturated fat (& fat in general). GSW : A Simplistic approach. A simplistic learning tool called the “Go, Slow, and Whoa” (GSW) food classification system was designed to help children and families make better food choices . GSW was recently compared with the more sophisticated NRFI, and despite some differences, both methods closely corresponded with each other in terms of distinguishing energy- dense and nutrient- rich foods . Although the two methods aligned fairly well, they also share similar out- dated ideologies. For example, sports drinks have a “Slow” designation, and whole milk is nailed as a “Whoa” food – brilliant, huh? Tuna canned in water is in the most favorable “Go” column, while fatty fish like salmon is not even listed. A final example is the listing of egg whites in the “Go” column, and whole eggs in the “Slow” column. Unsurprisingly, the government- issued guidelines are still stuck in the fat- phobic era. Perils of Judging the Parts & Not the Whole. In the process of classifying foods based on nutrient density, the context of the foods within the diet as a whole is often lost. Attempts at defining nutrient density of foods on an individual basis, for the most part, have failed. Much of the classifications are out- dated at best, and counterproductive at worst. It would seem to be a simple matter of labeling foods with a high ratio of micronutrients to calories as nutrient- dense, and foods with a high ratio of calories to micronutrients as energy- dense. However, this simply is not the case. An energy- dense food can still contain more essential macronutrition and/or bioavailable micronutrition than a nutrient- dense, energy- sparse food. Another thing that tends to get ignored is that athletes with high endurance demands or high overall training volume would compromise their performance if energy density was neglected. Ultimately, it’s impossible to judge a food in isolation from the rest of the diet. Furthermore, it’s impossible to judge a diet without considering the training protocol, goals, preferences, and tolerances of the individual. Dirty Fat Loss (Carbohydrates are not the enemy)Clean diets are commonly touted to produce more favorable body composition changes than unclean diets. In fact, some even claim that dirty dieting will not allow fat loss to occur. For weight or fat loss, concerns of a dirty diet used to be centered on fat intake. Bodybuilding Diet. Outlaw Bodybuilder Thumbs Nose At Weight. Loss . Discover How He's Taught Thousands of People to Get Leaner Faster Than They Ever Thought Possible! Even if You Have Less- than Average Genetics.. Even If You've Never Succeeded at Losing Weight Before.. 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I turned 4. 0 this year, so if anyone out there is thinking that you are . The caliper test showed that I went down from 2. I was never in sports, but now I have a body that looks like I'm an athlete. Thanks Tom, for making it your mission to help people of all kinds and that you are not just for bodybuilders. I've often been lean in the past, but never like this. This is Brad Pitt in Fight Club low! I have a hip- bone skinfold pinch of 2. I couldn't be more pleased. I'm fitting into pants that I couldn't get into a 7 days ago. It's a wonderful thing to finally find something that works. I never get bored.- Joanna Crowe, B. C., Canada! It Changed My Entire Life! BURN THE FAT has also helped me achieve emotional, physical and financial goals I never thought possible. I believe that your success can be traced back to something as simple as desire. Answer one simple question - 'How Bad Do You Want It?' If you want it bad, the battle is on and you can win like I did, you just have to keep that desire fueled. It's a fact - 9. 5% of the people who go on conventional diets gain all the weight back and sometimes they end up fatter than when they started. Now you can learn how to be among the successful 5% group who keep the fat off forever. Lose fat without wrecking your metabolism. If you've ever started a diet, then smashed into the dreaded . Not only will this system teach you the only way to prevent your metabolism from crashing, you will also learn more than a dozen ways to fire up your . Mention bodybuilders, and some people think of steroids or fat burning drugs. It's sad but true - most pro bodybuilders take them. But the joke's on them. Drugs work, but the results are temporary and the side effects are nasty. The tiny handful of natural bodybuilders who use training and nutrition science to improve body composition without chemicals are the only people in the world who keep their fat loss and muscle gains permanently. Lose fat without starving yourself. Very low calorie or low carb diets can produce rapid weight loss in the beginning. Plus, the weight comes flying back the minute you go off the diet. If you're feeding your body right, you should never feel deprived. Some people say they eat more on my program than they've ever eaten before! Lose fat without supplements. You are being lied to and ripped off by crooked companies that don't give a rat's ass about your health and well- being. To them, you're just a blip on a sales chart. If you want to learn the ugly truth about the $2. When I started the program in September, I was 2. My Body fat is now 1. With Tom's information, I have been able to lose. I've saved 1. 0 times what it cost from not needing to buy all of the crap powders, pills and protein bars. I went from 2. 3% body fat to 1. I'm now about to see my abs for the first time. Read the book - IT WORKS!- Paul Hunter, Adelaide, South Australia. Tom. This is a large part of my practice, it's a paradox impossible to get through some people's heads (who insist on starving themselves). Please feel free to use my name as another MD that agrees with your method of weight loss and the ridiculousness of any starvation diet out there! That started me, but didn't keep me going. After two months I hit a plateau. I followed your Burn the Fat plan and lost over 1. I was a size 5. 2 in Jeans, but I'm at 3. Thank you so much!- Charles Archer, USA. My daughter got married this past weekend and I was amazed that I reached my goal of wearing a size 1. I am a nurse, my patients all ask me what my secret is and I tell them, ! Now I'm a 4. 0 and Fit Figure Athlete! I had no idea I'd let myself go so much. Somehow, I happened upon Burn The Fat and ordered. It was the best money I ever spent. Today, I'm 1. 06 pounds, and I wear a size 0! I'm a mom who can keep up with her kids. My self- confidence has soared. I actually competed in two figure competitions this year - something I never would have dreamed possible before!- Aida Miodus. Who I Am And Why You Should Listen to Me. There are thousands of diet. However, very few of these. Since you're probably wondering how this program is different, here's the whole story: I started bodybuilding in 1. I've been competing since 1. Bodybuilding and fitness is my life - it's all I've ever done. Expert Review. You can see from his pictures that Tom actually applies what he writes about - the hallmark of any great teacher. Christian Finn, MS., Exercise Physiologist The Facts About Fitness. Com. United Kingdom. Internationally Published Freelance Fitness Writer And Natural Bodybuilding Magazine Personality You may have seen my photos or articles on the web or in some of the fitness magazines including: Muscle and Fitness magazine, Men's Fitness Magazine, IRONMAN magazine, Muscular Development, Natural Bodybuilding & Fitness, Exercise for Men, and Men's Exercise. I've been featured in Oprah magazine, The New York Times, The Wall Street Journal, The Huffington Post, First for Women magazine, and I've been a guest on dozens of radio shows including Martha Stewart Healthy Living (Sirius), Blog Talk radio, WCBS New York and 1. ESPN. I've written over 4. I have a degree in exercise science and I'm a member of the American College of Sports Medicine (ACSM), the National Strength And Conditioning Association (NSCA) and all of the weight loss research societies. I was a certified personal trainer from 1. I became a full time freelance writer, author and Internet publisher. I'm a veteran bodybuilder and I've competed 2. Natural New Jersey, Natural Pennsylvania, Natural New York State, Natural Mid Atlantic States and NPC Natural Eastern Classic championships. I've even gone as far as 2nd place in the Mr. Natural North America contests. One more thing - and this is important - I'm a lifetime. You can achieve AMAZING results on. I'm living proof! Years of Study, Research, Trial, Error and. Experimentation. I've spent my entire life studying bodybuilding, diet, fitness and nutrition. Ever since I was a teenager, I wanted to know everything there was to know about getting leaner and more muscular - I've been absolutely. So I started studying - and hard! I bought. every book on bodybuilding, weight training, aerobics, fitness, exercise. I could get my hands on. When I was in college studying exercise science, I would spend. University library. I would take home stacks of journals about. At one point, I. had saved up over 1. My library quickly grew to. I had read every word almost to the point. Then, I Turned Myself Into a Human Guinea. Pig! Book knowledge is one thing, but it's not the same. I didn't just want my brain stuffed with. I wanted to experience the effects. Personal experience is the only true teacher, and believe me.. I Tried Everything! I tried a high carbohydrate diet with practically. ZERO fat. I tried the Zone and Isometric diets. I tried food combining. I tried. food separating. I tried high protein and . I tried the cyclical ketogenic diet (CKD) and body opus. I. even tried - get a load of this - the so- called . Yes, I ate three dozen WHOLE. I washed them down raw. I kid you not!) I also tried - or shall I say. Aminos to Zinc. Believe me, I've tried it all! Years and Thousands of Diligent Work. Hours Later,I Made Some Amazing - and Some Appalling - Discoveries. The first thing I discovered was that almost everyone is getting. I learned that most magazines are. Unfortunately, there's been no way of protecting yourself from. The second thing I discovered is that almost everyone is dead. In fact, the way you're. Is Your Diet Burning Fat or Making You FATTER? If you're making the same deadly diet mistakes as. Your body is just way too. This program contains all the. Here's Just a Small Sample of What You'll Learn When You Download. Your Copy of Burn the Fat, Feed the Muscle Today: Why there's so much conflicting advice on training and nutrition - and. B. S. Why 9. 5% of all diets fail.. Why it's physiologically impossible for conventional diets to ever. It's a metabolism- saver for chronic dieters and it's one of the first things I would teach you if you were one of my personal coaching proteges. The top twelve worst foods you should almost NEVER eat. The top twelve best foods you should eat all the time. How to blast out of any fat loss plateau - even if you've been stuck at. Why dieting below your critical calorie level can slow down your metabolism and actually make you fatter in the long run! Goal setting and motivation. Burn the Fat Feed the Muscle is so much more than just an ! No hype, no B. S., no gimmicks - just the FACTS you need to know to get lean NOW. Expert Review. The strength of this book lies not just in it's diet information per se, but in its extensive use of motivational techniques and helpful ways for people to stay focused on their goals.
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