One of the most frustrating things in the fitness world is seeing people work tirelessly for years without seeing the results they want, especially when a few simple adjustments could completely transform their progress. This often happens when people believe that eating “healthy” or “clean” is all they need to do—without realizing that it doesn’t always lead to the weight loss they’re aiming for.
I recently came across a post that illustrated this perfectly. A person had been going to the gym consistently for a year, working out five to six times a week—impressive! They also followed a pescatarian diet, which sounds healthy, right? But despite all that effort, they weren’t losing weight. The issue wasn’t their food choices, but rather that they weren’t in a calorie deficit, which is key for weight loss.
The Benefits of Clean Eating
Clean eating can definitely have its advantages:
- Reducing processed foods makes it easier to control your calorie intake.
- Whole, nutrient-dense foods tend to keep you feeling full longer.
- Nutrients like fiber, vitamins, and minerals are crucial for overall health.
Where Clean Eating Can Fall Short
However, clean eating can also mislead you in some ways:
- The term “clean” is vague, and many high-calorie foods like avocados or nuts can be considered clean, even though eating too much can hinder weight loss.
- Focusing too much on food quality may distract from the real factors that drive results: calories and protein intake.
- Clean eating can be tough to maintain long-term, especially when people miss the treats or indulgent foods they enjoy.
Finding the Right Balance
To make progress, it’s essential to find balance. I suggest focusing on meals with simple, whole ingredients—like chicken, potatoes, olive oil, and broccoli. These can be considered “clean,” but they also help you stay on track with your goals. At the same time, you can enjoy occasional treats, like a fun night out with pizza or a flavored yogurt with zero-calorie Skittles powder.
A great way to understand where you stand with your nutrition is to track your food for a few days. This will give you insight into how far off you are from your calorie and protein targets (you can calculate those using a tool online). By making most of your meals nutrient-dense, you’ll be able to stay within your limits while still enjoying foods that make you happy.
The key is balance (like we have talked about before)—eat mostly clean, track your intake, and give yourself permission to enjoy the things you love.
