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#Eatclean

HealthBy Sunday World
#Eatclean

Eating "clean" is the hottest trend in dieting right now and the #eatclean hashtag is one of the most used on social media.

If you're still stumped as to what it actually means, think of it as a dieting detox. By cutting out bad foods like unhealthy fats, sugar and processed food and loading up on fruit, vegetables, proteins and good fats you are fuelling your body and nourishing it from the inside out.

It's not reasonable (or necessary) to go clean every day of the week, but try picking at least one day where you eat completely clean. A Monday is perfect, as many people have indulgent weekends and are looking for a healthy start to the week. We reveal how to make the most of those 24 hours and what you should be eating.

Breakfast

Kick your day off with a mug of hot water and lemon. This gets your digestive system going and sets it up for the day ahead. If you prefer, drink a large glass of cold, still water instead. Add a probiotic capsule for even better gut health (but don't take this with hot drinks, as it kills the good bacteria).

Try and switch your morning coffee for green tea, which still provides a dose of natural caffeine. If you find you can't make do without your brew, cut out the sugar and have an americano over a latte.

Refined carbs are an absolute no-no on a clean day. Pastries and bagels cause a spike in blood sugar followed by a slump and must be avoided. Instead, start the day with complex carbs like wholegrain bread and add an egg for protein.

Lunch

After a busy morning at work you'll likely be looking for a boost - but step away from the sugar! That also means avoiding sauces and dressings, as they're often loaded with salt and sugar. Instead, pack your own salad with plenty of vegetables and some fish or chicken for protein (vegans and veggies can add quinoa, which is high in protein). Avocado adds substance to salads, while citrus provides zing in the absence of dressing.

Dinner

A clean day means no alcohol, so stick to water with your evening meal. This will also help flush out toxins and keep you feeling fuller for longer.

Again ensure your dinner has a mix of complex carbs and protein - stick to lean meats like chicken and turkey or fish if you want animal protein. Brown rice and quinoa make a good base and keep you away from white pasta, which often causes bloating. Make your own sauces from fresh ingredients rather than relying on jars - it tastes much fresher anyway!

If you want a dessert, Greek yoghurt with a little honey and fruit tastes great and won't ruin your clean day. You could also search the internet for 'naked' desserts and get crafty in the kitchen.

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