Why “Clean Eating” is a Myth

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Diablo360x

Joined: Jul 11
Posts: 817

      quote  
Posted: 24 Aug 2013, 15:44
http://impruvism.com/clean-eating/

"Your favorite foods are poisoning you.

Even foods that you thought were safe are actually destroying your health, making you fat, and shortening your life.

That’s what you’ve been taught to believe.

You can enjoy some junk food, like my Red Velvet Cake with Cream Cheese Frosting, without compromising your body composition, health, or longevity.
You can enjoy some junk food, like my Red Velvet Cake with Cream Cheese Frosting, without compromising your body composition, health, or longevity.

If there’s one mistaken idea that’s become more embedded in the fitness and health industry than any other, it’s that certain foods are bad for you.

This myth is so entrenched that it’s promoted by everyone from gym rats to doctors to public health authorities.

Most diet books are based on the idea that “bad” foods will keep you from losing weight or slow your progress.

There’s no doubt that what you eat can have a massive impact on your health, performance, and body composition. However, there’s no evidence you can’t achieve all of these things while still enjoying any food you like.

Clean Eating Doesn’t Exist

“Healthy.”

“Clean.”

“Safe.”

“Wholesome.”

“Good.”

These are the words people use to describe foods they believe you should eat. On the other hand, these are the words for foods you should not eat:

“Unhealthy.”

“Unclean.”

“Unsafe.”

“Unwholesome.”

“Double-plus un-good.” (1984)1

The biggest problem with the idea of “clean eating” is that “clean” has no objective definition. Everyone believes different foods are “unclean.”

Vegetarians: Animal meat.

Vegans: All animal products.

Bodybuilders: Milk, fruit, and white bread.

Paleo: Grains, legumes, dairy, refined oils, added salt, sugar, alcohol, and some vegetables.

USDA/United States Government: Saturated fat, cholesterol, red meat, eggs, trans-fats.

Low-carb: Sugar and other carbs.

Hippies: Artificial sweeteners, processed foods, cooked foods, packaged foods, BPA.

It’s safe to say that for every food, there’s someone saying it’s dangerous.

There’s no way to define clean eating, which means there’s no way to measure or quantify what effect this concept might have on your health. There’s also no way to objectively compare a “clean diet” to other diets.

Throughout this article, I’ll use examples from all of these categories and let you decide which group I’m referring to.

The one thing these ideas have in common is that there are “bad” foods that should be avoided or limited, and “good” foods that you can eat. This broad definition can be further classified into two forms.

The Two Kinds of Clean Eating

1. There are good and bad foods, and you should never eat any of the bad foods.

2. There are good and bad foods, and you should only eat a small number of the bad foods to limit the damage.

In this article, you’ll learn why both of these ideas are irrational, unscientific, and unhealthy.

We’ll start by looking at the three potential ways a food could decrease your health, lifespan, or body composition. Then we’ll see if any foods actually meet these criteria for being “unhealthy.”

Why There are No Good or Bad Foods

There are three ways a food could negatively affect your health, longevity, or body composition.

1. Contributing to a caloric excess which leads to negative health problems from being overweight.2

2. Causing nutrient deficiencies by diluting the nutrient density of your diet.3

3. Directly interfering with your body’s functions, causing specific diseases, increasing fat gain, or accelerating aging.

Let’s see if any foods meet these criteria.

Excess Calories Can be Bad for You — From Any Food

There is no evidence that any food will cause more fat gain than the excess calories it provides. There is also no evidence that eating a certain food will help you lose fat.

Fat loss is ultimately about calories in versus calories out.

Any food that has calories can technically be bad for you — if consumed in excess.

This includes chicken breasts, sweet potatoes, whole grains, and even vegetables. The reason many people consider these “clean foods” is because they tend to be harder to overeat than things like cookies or ice cream.

For this reason, some people refer to things like sweets, baked goods, soda, and other junk food as “fattening.”

This is an inaccurate and myopic viewpoint. It assumes that you will over-eat these foods — regardless of the rest of your diet.

If your diet has enough satiating power to keep you satisfied and happy, then there’s nothing wrong with also consuming some less-filling indulgences. This idea also assumes that people can’t moderate their food intake, which they can.

For some people, eating enough to gain or maintain their weight can be a struggle.4-6 In these cases, higher calorie/more palatable foods can be extremely useful for meeting their calorie needs — not to mention being more enjoyable. Yet you don’t find people saying ice cream and cookies are life-saving for an anorexic, or muscle building for someone who’s trying to get bigger.

People look at these foods in isolation and assume they’re unhealthy regardless of the context.

Remember these two points:

The potential to over-consume a food does not mean that you will.
Some people need to eat more — and higher calorie, more palatable, and less filling foods can be an advantage — even a necessity. "


There is much more awesome info in the link, only posting the first section.
Love your food or risk failure. No quick fixes, this is a lifestyle change. No extremes are needed just consistency.
Bbody1972

Joined: Dec 12
Posts: 97

      quote  
Posted: 24 Aug 2013, 17:37
Thanks for the post Diablo. I get this alot as I switched my family over to Paleo (including the toddlers....although they are eating some dairy so Primal?). I do often refer to what I eat as clean. That being said I do know that some foods are my trigger like chocolate wish if it were in the house I could have a square and stop but it is simply not in my nature. I have to eat it all.

In the almost three months my family has made the switch, I've noticed I have to eat ALOT (2300cal or more) just to maintain my weight when I swear I have limited myself to 1500cal or less on most days just to maintain my weight for over a decade. As a mother of toddlers I knew that I wanted them to grow up with a healthy relationship with food. i want my boys to understand nutrition so maybe in the future when they are grown adults they will see a piece of white bread as "empty" of nutrition. Someing to have once in a while.

When we want a treat or i want a break from cooking we head out and we enjoy what we eat.. I can moderate myself then as i am unlikely to order two pieces of cake. But if that whole cake was in my refridgerator it would be gone. i used to feel guilty but now I don't. If i didn't dessimate my rdi the scale doesn't move. Strangely my kids don't order fries if broccoli is an option and tonight they asked for fruit instead of ice cream that came with their dessert which floored my husband and I. I almost felt guilty ordering the chocolate cake. Which in the end, we all shared. So what?, ..... 95% of our intake was full of nutrition..a piece of cake is not the enemy.

Now with my children's health to take care of, I prefer their calories have a nutritive value...most of the time. But I and they won't break the bank if that doesn't happen every day.
eKatherine

Joined: Aug 12
Posts: 1,286

      quote  
Posted: 25 Aug 2013, 01:02
I guess it's bad not to eat junk food. I'd better develop a taste for it so I can start eating unclean.
Diablo360x

Joined: Jul 11
Posts: 817

      quote  
Posted: 25 Aug 2013, 04:54
Glad you liked the post Bbody. We should strive to eat nutrient dense foods. Good going. Thanks for bumping the thread eKath, you're good for something.
Love your food or risk failure. No quick fixes, this is a lifestyle change. No extremes are needed just consistency.
jsfantome

Joined: Mar 10
Posts: 1,868

      quote  
Posted: 25 Aug 2013, 06:01
The above article: "If your diet has enough satiating power to keep you satisfied and happy, then there’s nothing wrong with also consuming some less-filling indulgences."

AMEN!!!

There is a light at the end of the tunnel...afterall! LOL!

And just to be clear - an 'indulgence' is a choice. They have never 'cost me' anything in regards to my weightloss, or maintenance.

My bad choices of neglecting to stay present - to give up - to go back to old habits and old ways - to stop exercising - to indulge my negative, depressed and grieving life... that cost me about 6 months of hard work!

It's all good - getting back to basics... including the occasional indulgence!
Live, Love, Laugh ...make each day memorable and enjoy the journey.

The bar noted below, does not tell the entire story!
goodbyeold

Joined: Aug 13
Posts: 45

      quote  
Posted: 25 Aug 2013, 07:40
We had a graduate student in our lab who would only eat carrots all day. Kept a big bag of baby carrots on her desk and nibbled on them. Well after a bit we started noticing the colour of her skin and I sent her to go get looked at. She got quite sick....too much vitamin A is not a good thing either.


My roommate in university only ate cereal when she got hungry (she wouldn't cook)....i took her to a walk in when she started getting sores in her mouth and the doc laughed at her because she had scurvy. He actually wrote on the prescription pad for her to eat an orange once a day Smile
mummydee

Joined: Feb 10
Posts: 2,395

      quote  
Posted: 25 Aug 2013, 08:37
are you kidding me..."The CDC also estimates that around 90% of Americans are consuming adequate micronutrients."

when the CDC and the FDA and the gov't food lobbyists declared that a package of tomato ketchup was equal to one serving of vegetables, i decided then and there not to listen to , trust or believe any findings by any of them.
mummydee

Joined: Feb 10
Posts: 2,395

      quote  
Posted: 25 Aug 2013, 08:41
"GMO’s cause cancer and give you tumors." and so the study goes on to say that there is no scientific proof of this.... so we should consume and hope for the best?

there was no scientific study proving that Thalidomide would cause deformities in babies... so thousands of dr's gave it to pregnant women and said, yes it's safe! thousands of deformed babies born before they went ooops, now we have a proven scientific study!

http://myscienceacademy.org/2012/09/13/gmo-alert-eating-gm-wheat-may-destroy-your-liver-warn-scientists/
wholefoodnut

Joined: Jul 12
Posts: 1,322

      quote  
Posted: 25 Aug 2013, 09:07
It’s safe to say that for every food, there’s someone saying it’s dangerous

Love that comment.
The so called bad foods change constantly.

Mummydee that catsup thing made me mad cause they were using it in figuring schoo lunches

"Its not enough for the food to just be nutritious. It must also be delicious, or eating will feel like a punishment." Meg Galvin, Smartpeople Cookbook.

Jeri
mummydee

Joined: Feb 10
Posts: 2,395

      quote  
Posted: 25 Aug 2013, 09:18
They also used pizza as a healthy food and claimed that the two tablespoons of tomato sauce on the whole pizza would be counted as a 'serving' to each child. what bunk!
QuilterInVA

Joined: Jul 13
Posts: 63

      quote  
Posted: 25 Aug 2013, 11:17
If you think processed foods are what your body needs, you need to go back and learn some basic nutrition. Take a look around at all the overweight people. They got that way eating junk, not the foods that support health. Yes, I call those clean. They are clean from chemicals and additives the human body was not made to process. Look around at all the cancer. The numbers were smaller before the junk food took over. Enjoy that red velvet cake with cream cheese frosting and then don't complain when you gain weight and end up with diabetes.
eKatherine

Joined: Aug 12
Posts: 1,286

      quote  
Posted: 25 Aug 2013, 13:05
wholefoodnut wrote:
It’s safe to say that for every food, there’s someone saying it’s dangerous

Love that comment.
The so called bad foods change constantly.


The consensus is that whole, natural foods are good for you.

No matter how hard you look, you won't find anybody seriously saying that washing down an 8 ounce bag of chips with a 20 ounce pepsi is a healthy meal.
wholefoodnut

Joined: Jul 12
Posts: 1,322

      quote  
Posted: 25 Aug 2013, 13:20
HI fellow longarm quilter. I'm also a quilter and a longarm quilter since 2001.

I have been an advocate for natural foods since the 70's. Raised my family cooking real foods. I try to avoid processed foods I just don't feel the extra sugar, fats, sodium, msg, sulfites, and other chemicals are good for a person's body. The afore mentioned red velvet cake if homemade has an entire bottle of red food coloring!

People can't believe that I live alone now and actually cook real food. Am off in a few to do my prep cooking for the coming week. Whole grain bread, veggie gumbo (this will be lunches--add some fresh fruit and a yummy filling lunch with about 300 cal), homemade whole grain pasta, whole grain red rice (I like it better than brown), and a batch of dog treats. Prepping on Sunday and planning out my meals make work a day meals quick easy after a usually stressful day at work. Leaves me time for other activities.

"Its not enough for the food to just be nutritious. It must also be delicious, or eating will feel like a punishment." Meg Galvin, Smartpeople Cookbook.

Jeri
Diablo360x

Joined: Jul 11
Posts: 817

      quote  
Posted: 26 Aug 2013, 00:35
QuilterInVA wrote:
Enjoy that red velvet cake with cream cheese frosting and then don't complain when you gain weight and end up with diabetes.


LOL. Please. I enjoy treats like that daily. Sorry you can't control your portion sizes.
Love your food or risk failure. No quick fixes, this is a lifestyle change. No extremes are needed just consistency.
Diablo360x

Joined: Jul 11
Posts: 817

      quote  
Posted: 26 Aug 2013, 00:38
eKatherine wrote:
wholefoodnut wrote:
It’s safe to say that for every food, there’s someone saying it’s dangerous

Love that comment.
The so called bad foods change constantly.


The consensus is that whole, natural foods are good for you.

No matter how hard you look, you won't find anybody seriously saying that washing down an 8 ounce bag of chips with a 20 ounce pepsi is a healthy meal.


And it is not unhealthy to a person who has gotten their daily micronutrient goal out of the way. A diet is only unhealthy if it stops you from reaching your vitamin and fiber goals. It would be super healthy to a starving person.
Love your food or risk failure. No quick fixes, this is a lifestyle change. No extremes are needed just consistency.
JPH44

Joined: Aug 13
Posts: 15

      quote  
Posted: 26 Aug 2013, 01:03
Great post Diablo!Cool
Keep on movin' and keep on Groovin'!
Nicky111

Joined: Oct 10
Posts: 151

      quote  
Posted: 26 Aug 2013, 01:42
After watching Hungry for Change I don't think I could ever eat processed food again. Give me fresh meat, veg and fruit any day.
Nicky
JPH44

Joined: Aug 13
Posts: 15

      quote  
Posted: 26 Aug 2013, 02:13
Nicky111 wrote:
After watching Hungry for Change I don't think I could ever eat processed food again. Give me fresh meat, veg and fruit any day.


I think that people go on a diet and try to hard to be perfect in what they eat. I tried it and failed. Now I'm trying to do better in my own definition of the word but the new ice cream we have sitting in the freezer will be tasted. It will just last longer with less eaten at each sitting. Who knows, I might share it with the family now Wink
Keep on movin' and keep on Groovin'!
kingkeld

Joined: Sep 09
Posts: 1,995

      quote  
Posted: 26 Aug 2013, 06:20
I like this article a lot, Diablo360! Thanks for posting it.

It's interesting, I too use the term "clean foods". For me, food is "clean" when I can clearly see what is in the dish I'm eating. A side of meat, a side of veggies, maybe some gravy. Nothing major. Not a stew. Not something that is potentially drenched in grease or oil. Not something that that I can enter in my food diary.
I completely agree. If you have your nutrition taken care of, and you don't go over your calorie allowance, you can eat what you want.

Of course, how you FEEL after eating "what you want" is a whole 'nother game. But that's up to the individual to work out, I think.

Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
Nicky111

Joined: Oct 10
Posts: 151

      quote  
Posted: 26 Aug 2013, 06:31
That I can not do. If there is ice cream in the fridge my husband knows his chances are very slim to get any hahaha
Nicky



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