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Our Reviewer Says ...
"Unlike many diet books that tend to be bland in appearance-making them even harder to go through-the book is filled with interesting pictures and divided in smaller chunks of information in a way that makes you want to thumb through it often just for fun."
At a Glance
The Eat-Clean Diet isn't really a diet at all. Instead, it's a collection of nutritional tips, facts, recipes and menu plans that educate dieters about how-and why-to eat healthier.
All of this information is presented in a way that's actually a lot more entertaining and fun to follow than many of the diet programs and books on the market.
Unlike other diets that steer you through phases or stages, then promise a certain weight loss total at the end, the Eat-Clean doesn't ask dieters to follow any specific plan-although it does offer a two-week eating schedule that lets dieters experience what it's like to "eat clean" for two weeks.
Dieters following the basis guidelines are told to eat six smaller meals a day, each meal consisting of a palm-sized serving (or 4-5 ounces) of lean protein, a tennis-ball sized portion of fibrous, complex carbohydrates and some form of essential fatty acids, either from olive oil, nuts, seeds, etc. (if their protein source isn't some sort of fish which may already have EFA's in it, such as salmon.) Simple carbohydrates, sugars, trans fats, additives, dressings and many assorted unhealthy fare is discouraged.
Dieters are also explained the importance of exercising on a regular basis, especially when it comes to weight training. Those following the diet's guidelines can expect to exercise 3-5 times a week for thirty minutes each session.
Checklist
- Cost: Average. Besides the cost of the book, the diet doesn't involve buying any pre-packaged meals, supplements or membership costs. The only cost to the dieter is buying healthier, natural foods they can find at most supermarkets.
- Meals Provided: None, although the book does list about thirty tasty recipes that follow the diet's guidelines when it comes to eating the right combination of protein, complex carbohydrates and healthy fats.
- Diet Duration: Because there are no phases or schedules to follow, the guidelines the diet spells out are expected to simply be used constantly. It does, however, offer dieters a two-week meal plan to try so they can feel the effects of eating clean. The two-week plan is comprised of a mix of ordinary healthy foods the book suggests to eat, along with some of the recipes inside the book.
- Fitness Requirements: Exercise-especially weight training-is definitely encouraged in the book. Dieters are told to weight train at least three days a week for thirty minutes each day, although don't expect much direction on what to do. The author only points out a few basic guidelines, such as: do three sets of 10-15 repetitions, focus on larger muscle groups to burn more calories, etc.
- Time Commitment: Moderate. If you follow the diet's recommendation about exercising at least three times a week, you'll need to devote a minimum of 90 extra minutes per week to whatever time you'll spend preparing what you eat. As for your meals, the recipes in the book range from simple to slightly complex, so expect to spend a few extra minutes in the kitchen, but no more than you might preparing any meals in general.
- Eating Out: Very easy to do. Because the Eat Clean Diet isn't really a diet per se, but a book that teaches dieters about how to eat healthier, many of its' basic fat-shaving, calorie-sparing principles can be applied anywhere. The book even dedicates an entire section on how to eat out, complete with clear instructions on everything from how to politely ask your server what's in their meals to which words on the menu (such as croute, bisque, basted and frite) could mean added calories, fats, sodium and sugar.
- Alcohol: The diet insists that because of the high sugar content in alcohol, it's best to avoid it. However, if you simply must have a drink, it does suggest that one glass of red wine or a white wine spritzer is fine.
- Vegetarian-Friendly: Yes, to a degree. The diet definitely promotes eating a lot of all-natural fare-especially fruits and vegetables-but it also recognizes the importance of having protein with every meal and recommends a lot of animal-based protein sources, such as turkey, chicken, fish and game meats.
- Strict/Flexible Eating Plan: Very flexible. The Eat-Clean Diet is primarily a series of lifestyle changes (eat this, don't eat that, eat this with that, etc.), but there really isn't a lot of rules that are enforced. Dieters are told that implementing all of its' nutritional changes into their life will yield the best results, but the book is structured in a way where many dieters can simply pick and choose whatever healthier options work for them.
Online:
The Eat Clean Diet
Books:
The Eat-Clean Diet
The Eat Clean Diet Cookbook
Fitness expert Myatt Murphy is the author of the best-selling books, The Body You Want in the Time You Have, Ultimate Dumbbell Guide and The Men's Health Gym Bible.
