How to Start Clean Eating and Succeed
Note: This is an updated version of a 2016 blog post I wrote that went viral on another health blog I ran. I hope you enjoy it!
Today, I want to talk about how to start clean eating and set yourself up for real, lasting success. First, let’s get one thing straight: clean eating isn’t a diet. It’s a lifestyle. When you approach it with that mindset, you’re way more likely to succeed.
At its core, clean eating is all about consuming foods that are as close to their natural state as possible. Think of it this way—if you’re looking to be healthier, have more energy, or lose fat, clean eating is exactly what you need. The goal here is to enjoy foods that fuel you, while steering clear of overprocessed, artificial, or preservative-packed options.
Now, if you’re new to clean eating, don’t stress about feeling “limited” in your food choices. Instead, get excited about all the new and nourishing foods you’re going to discover and enjoy. After all, so many of today’s health issues—heart disease, diabetes, obesity, autoimmune disorders—are tied directly to the junk we put into our bodies.
How Did We Get Here?
About fifty+ years ago, food giants figured out they could make serious money by tweaking our food to last longer and produce more—by using chemicals. They even studied how things like artificial sweeteners could hook us in, creating cravings so that we keep coming back for more. Fast-forward to today, and the processed, sugar-loaded Standard American Diet has been burned into our brains and culture as “normal.”
side note: If you want to go deeper into this subject how these chemicals were used to hook up I suggest reading
Hooked: How The Food Giants Exploit Our Addictions
But here’s a reality check: what would your grandparents think? They ate whole foods, drank clean water, took herbs when they got sick, and had way less sugar. If they could do it, so can we...
Before we dive into a step-by-step approach to get you on the clean eating path I want to go over 5 studies that demonstrate the science behind clean eating and how it can positively affect your health.
The Science Behind Clean Eating Whole Foods vs. Processed Foods
Weight Control Without the Gimmicks
Let’s start with a big one. In 2019, the National Institutes of Health ran a study that looked at people eating either ultra-processed foods or whole foods. Here’s what they found: those eating processed foods naturally consumed more calories and gained more weight—even though both groups’ meals were matched for calories, sugar, fat, and fiber.
The takeaway here is simple but powerful: it’s not just what’s in the food but how it’s made. Whole foods are more filling, less likely to trigger overeating, and much easier on your waistline in the long run. So if you’re trying to manage your weight, sticking to whole, clean foods is a winning strategy.
Link to study: Hall, K.D., et al. (2019)
Fruits and Veggies: Good for the Body, Great for the Mind
Clean eating isn’t just about physical health; it’s about mental health, too. A study published in the American Journal of Public Health found that people who upped their fruit and veggie intake reported feeling happier and more satisfied with life. They noticed improvements in well-being and even a boost in happiness—just from eating more fresh produce.
The message is clear: when you make fruits and veggies part of your daily routine, you’re feeding your mind as well as your body. Clean eating doesn’t just help you feel good physically; it actually supports a healthier, happier mind.
Link to study: Mujcic, R., & Oswald, A.J. (2016)
Whole Grains and Inflammation: Boosting Your Immune Health
Inflammation is behind a lot of chronic health issues, and it’s something clean eating can help control. A study published in Diabetes Care focused on women who ate more whole grains and found that these women had lower levels of C-reactive protein (CRP), which is an inflammation marker. Since inflammation is linked to conditions like heart disease and diabetes, this is a big win for whole grains.
Whole grains, like oats, brown rice, and quinoa, are a foundational part of clean eating, helping keep inflammation down and your immune system strong. So, when you fill your plate with whole grains, you’re doing your body a huge favor.
Link to study: Qi, L., et al. (2006)
Clean Eating and Diabetes Prevention: The Power of a Low-Risk Lifestyle
A clean, whole-foods diet isn’t just a nice idea—it’s a practical way to lower your risk of serious diseases like Type 2 diabetes. In a study from JAMA Internal Medicine, researchers tracked over 84,000 women and found that those who lived a “low-risk” lifestyle (which included clean eating, regular exercise, and not smoking) had a far lower risk of developing diabetes.
This study drives home the fact that clean eating isn’t just about the food—it’s a holistic approach to disease prevention and long-term health. When you eat whole foods and prioritize a balanced, active lifestyle, you’re protecting yourself from some of today’s most common health issues.
Link to study: Chiuve, S.E., et al. (2012)
Processed Foods and Depression: Mental Health Starts in the Kitchen
We’ve all heard that food affects mood, but the research backs it up. A study published in Public Health Nutrition found that people who ate more fast food and processed baked goods had a higher risk of developing depression compared to those who ate more whole foods. Clean eating—rich in fruits, vegetables, and whole grains—provides the nutrients your brain needs to stay balanced and resilient.
The bottom line? Cutting back on processed foods isn’t just good for your physical health; it’s essential for your mental well-being, too. Clean eating gives your brain the nourishment it needs to stay sharp, clear, and steady.
Link to study: Sánchez-Villegas, A., et al. (2009)
Each of these studies shows how clean eating makes a meaningful difference in our lives. From physical resilience to mental health, the benefits of eating whole, nutrient-dense foods are undeniable. By making clean eating a priority, you’re doing something powerful for your body and mind—and investing in a healthier, happier future.
Now for the 7 Steps to Help You Succeed in you clean eating journey...
Step 1: Choose Organic When You Can
If you can afford it, always go for organic. But if that’s not always an option, prioritize organic for your animal proteins and the “Dirty Dozen”—the produce items with the highest pesticide levels. These include strawberries, apples, peaches, nectarines, grapes, celery, spinach, cucumbers, kale, potatoes, sweet bell peppers, and cherry tomatoes. Sometime this list changes, to keep up to date I suggest visiting ewg.org.
Step 2: Stay Hydrated
Drink water. Aim for at least half your body weight in ounces each day. So, if you weigh 175 pounds, shoot for at least 87 ounces of water daily. If you’re exercising a lot or sweating it out in hot yoga, drink even more. Distilled or reverse osmosis water is a great option because it’s free from chemicals.
Step 3: Eat 3-4 Meals a Day
When you’re first starting out with clean eating, eating more frequently helps combat cravings and stabilizes blood sugar. Try to think of it as three main meals with two smaller, protein-and-fat-packed snacks to keep you fueled throughout the day. This approach helps your body utilize carbs better, preventing those blood sugar spikes.
Step 4: Grocery Shopping Tip: Stick to the Perimeter
When you’re at the grocery store, stick to the outer edges where the fresh produce, meats, and dairy are. The aisles in the middle are usually packed with processed, preserved foods that won’t do your body any favors. Avoid foods with ingredients like white flour, white sugar, trans fats, artificial sweeteners, and preservatives.
Reduce Your Carbon Footprint
Clean eating is a lifestyle, and it goes beyond just food. Think about the impact of what you buy and use. Bring your own bags to the store. Avoid plastic when you can. There’s a massive plastic island floating in the Pacific that’s the size of Texas, so every small choice helps.
Step 5: Read The Labels
When you’re picking up fresh produce, take a second to look at the code stickers:
• A four-digit code starting with a 3 or 4 means it’s conventionally grown (aka, pesticides are involved).
• A five-digit code starting with a 9 - That’s organic, no chemicals.
• A five-digit code starting with an 8 - Genetically modified (made in a lab), so consider skipping it.
Step 6: Clean Out Your Pantry
One of the easiest ways to stop eating junk food is to get it out of your house. Grab a box or bag and clear out anything that doesn’t align with clean eating. Instead of tossing it in the trash, consider donating to a local shelter or sharing with someone who could use it.
What to Add to Your Clean Eating Grocery List
Let’s talk about the kinds of foods that can stay in your pantry and fridge:
Step 7: Keys to Clean Eating Success
After years of clean eating, I’ve found that three things make all the difference: planning, support, and keeping it simple.
- Plan Your Meals: Success starts with a solid plan. Set aside time to prep for the week and create a simple meal plan. Try cooking in batches and storing meals in containers so you’re not scrambling each day.
- Build a Support Network: My clean eating journey got a big boost when I opened a healthy restaurant in Miami. Now, not everyone needs to start a café, but surrounding yourself with like-minded people can be incredibly helpful. Try joining local potlucks, healthy meetups, or online groups to stay inspired and share tips.
- Keep it Simple and Realistic: Clean eating isn’t about being perfect. It’s about making sustainable choices. Set weekly goals, celebrate small wins, and remember that every day is a new opportunity. It takes about 40 days to break a habit, so be patient and keep going.
Conclusion: The Clean Eating Mindset = A Holistic Approach to Lasting Health & Weight loss
To truly succeed with clean eating, it has to become more than just food. It’s about shifting your entire mindset and looking at how all aspects of your life affect your health. We didn’t always eat the way we do now, with processed foods, tons of sugar, and chemicals. Many of today’s health issues—autoimmune diseases, heart disease, diabetes, obesity—stem from these changes.
So, if you’re here, committed to learning more, you’re already on the right path. And that’s my promise: I’ll keep bringing you valuable information to help you feel healthier, happier, and more vibrant. If you found this helpful, please share it with someone who could use the info, and know that every small step counts.
