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  • Writer's pictureDiane Flores

How to eat clean – your simple guide

Updated: Feb 29

If you are trying to lose weight and struggle with the eating part of the equation, I am here to help. 


In this video, I discuss how oftentimes we get so focused only on the exercise part of fat loss and end up frustrated when things aren’t changing. I can’t stress enough about how important it is to really hone in on your nutrition and this is where the magic will happen.


A lot of times when you start a new program you are handed a “diet” or meal plan that is incredibly low in calories and not individualized whatsoever. The reality is that we are not all the same (age, weight, height, activity levels, etc.) so it’s no wonder that these plans are hard to follow and completely unrealistic.


I will not tell you to follow some cookie-cutter plan. Our 12 12-week diet coaching program, #DitchDeprivation is designed to have you feeling crystal clear on how much you need to eat for your specific goals, age, weight and activity level.


In this video, I’m going to guide you on adding things to your diet that will take the place of some not so healthy items. This is the part of the “What do I eat?” question I get most often from new clients.


The key to making healthy eating a lifestyle is that it has to be:


1- easy 

2- time efficient 

3- taste good 

4- NOT feel like a diet


In this video I’ll share with you the main foods that I keep consistently in my life, sometimes in rotation, switched out with some others (couldn’t get everything in this video! lol) but these are some important key movers in the fat loss dial.

See the complete list below this video!


How to Eat Clean


In this video I taught my go-to acronym to teach women HOW to eat for their fat loss goals… PVCF = protein, veggies, complex carbs and fats.


Here’s what I discussed and shared from my recent grocery haul:


Proteins:

  • Eggs

  • Protein powder (my top 3 faves are UMP from Beverly, Quest or Onnit’s Vanilla Acai Hemp Force Protein)

  • Chicken breast- frozen

  • Ground chicken breast

  • I also usually have tri-tip, grass fed lean ground beef and some white fish handy

  • Plain Greek Yogurt (Fage 2% is my fave)


Veggies:

The list is endless but in this video I shared-

  • Spinach

  • Zucchini

  • Broccoli

  • Mushrooms

  • Sun-dried tomatoes (not in oil)

  • Bagged Salads

  • Strawberries

  • Riced cauliflower (great to take the place of carbs like rice, potatoes, bread)


Complex carbs:

  • Sweet potato 

  • Brown rice

  • Quinoa 

  • Old Fashioned Oatmeal 


Seasonings/spices, etc:

  • Mrs. Dash's taco seasoning 

  • Braggs Liquid Aminos (to take the place of soy sauce)

  • Braggs Bragberry Dressing

  • Bolthouse Farms Dressings (I use this instead of the dressing that comes with the bagged salads)

  • Hot sauces such as Tapatio, Cholula, Sriracha

  • Liquid smoke for marinating meat


Misc:

  • Unsweetened Vanilla Almond milk (used in place of cow’s milk for almost everything)

  • I use #SanityFoods daily so that I don’t feel like I am dieting like coffee creamer, chocolate, ice cream, and other fun treats in mindful moderation


This is a lot to cover here but exactly some of the key concepts I teach in my #DitchDeprivation 12-week transformation program!! 

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