Clean Eating 30-Day Challenge (Beginner-Friendly!)

Why 30 days?
Many of us have heard that it takes a minimum of 21 days of consistency to form a new habit. While this theory has been largely debunked, what is true is that making a habit requires willpower and continual effort. We use the 30-day challenge template as a challenging but achievable  goal to help you get motivated to reach your health goals. The 30-day timeframe allows you to focus on small, week-by-week changes, ensuring you have time to build the habit. The best time to start a clean eating diet? Right now. 

What can I expect to happen in 30 days?
The short answer is: A lot! Many who give clean eating a try for 30 days will see a change in their weight, however the benefits of clean eating far surpass the number on the scale. For example you might experience: 

• Less bloating  
• Less joint swelling 
• Clearer skin  
• Fewer mood swings 
• Less stomach pain or indigestion 
• Less heartburn 
• Reduced body aches and pains 
• Improved attention span 
• More restful sleep 
• Higher energy levels 

It’s been shown that eating artificial, highly processed foods can increase your risk for obesity, heart disease, type 2 diabetes, and other health problems; swapping these foods for ones closer to their natural state can help you avoid those problems. Even just 30 days of clean eating can help you learn helpful habits that will promote a more intentional approach to fueling your body. 

Challenge: 30 Days of Clean Eating
This 30-day clean eating challenge helps you incorporate more real food into your everyday diet. Clean eating allows you to keep the foods you love through exploring healthier ways to enjoy them. When you follow a clean eating meal plan, you can still enjoy your favorites like ice cream and red wine, as long as they’re enjoyed in moderation and made from natural ingredients. The bottom line about clean eating is this: It’s not a diet, it’s a lifestyle, and that lifestyle is all about enjoying food in its most natural forms.  

If all this talk of whole foods and lifestyle changes has you feeling overwhelmed, take a breath and relax. At its core, the clean-eating lifestyle is a basic method of eating. Over time, and with practice, eating clean will be second nature to you. Follow these guidelines for the next 30 days, and remember that the best way to form a habit is to take it day by day. 

The principles of clean eating
Making healthy food choices can transform your body from the inside out. Give it a try for 30 days, sticking to the following guidelines: 

• Eat 5-6 meals small meals a day  
• Eat every 2-3 hours 
• Combine lean protein and complex carbs at every meal 
• Drink at least 2 liters (8 cups) of water a day 
• Keep clean foods nearby at all times to avoid skipping meals 
• Avoid overly-processed and refined foods such as white flour or sugar 
• Avoid saturated and trans fats 
• Avoid sugar-loaded drinks, such as soda and juice 
• Try not to go overboard on the healthy fats 
• Avoid alcohol, which is a source of sugar 
• Avoid foods dense in calories but low on nutritional value 
• Keep your portions small; no more supersizing

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