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The side effects of a clean diet go far beyond the number on the scale

You'll Have Healthy Gums and Teeth

Digestion begins in the mouth, so it may come as no surprise that healthy gums and teeth are a by-product of a clean diet. Eliminating sticky, sugary foods and sweetened beverages helps maintain a healthy environment in your mouth and cuts the risk of developing cavities and gingivitis. If you do have a sweet tooth, try satisfying those cravings with natural forms of sugar like those found in fruit, and mix it with plain Greek yogurt instead. Plus, the calcium in yogurt makes a major contribution to your smile by strengthening your teeth. For more, check out How to Whiten Your Teeth Naturally with Food.

You'll Have Shiny Hair and Strong Nails

A healthy diet, containing omega 3 fatty acids, antioxidants, vitamins, and minerals is a surefire way to get strong hair and nails that are worthy of all that time (and money) you spend getting mani-pedis and blowouts. Your hair and nails are made of protein, so be sure to include foods like fish, poultry, eggs, beans, and nuts to keep strands strong. Additionally, a diet rich in a variety of fruits and vegetables will provide vitamins C, E and biotin to help grow long locks and durable nails.

You'll Have More Energy

Do you ever feel like climbing under your desk for a nap by noon? Assuming you had a good night's sleep, your breakfast could be the culprit. Morning meals that lack proper amounts of protein can zap your energy. To kickstart your energy, the first meal of the day should contain three important components: protein, whole grain carbs, and healthy fat. Like three legs of a stool, these nutrients support each other, and when combined, they support your energy reserves. Try crunchy almond butter on whole grain bread, or a bowl of cold cereal with skim milk and chopped nuts to help you feel plugged-in till lunch. We also love these 5 Power Breakfasts to Start Your Day Off Right.

You'll Feel More Full

Eating a well-balanced combination of whole grain carbohydrates, protein, and healthy fats will evenly provide energy for your body over the course of several hours, letting your hunger cues rest. A quick DIY turkey and avocado sandwich on whole grain bread at lunch could ditch that afternoon slump and dismiss the urge to visit the vending machine. Including this winning combo of nutrients in every meal and snack can prevent the overeating that leads to feeling bloated and uncomfortable.

You'll Reduce Your Risk for Disease

Even if you feel great today, it's smart to take a closer look at some of the faulty habits that could predict your health later. If you have a tendency to throw foods into your cart without reading food labels...get cart smart. Highly processed foods often contain extra sodium, sugar, or fat that add unnecessary calories and additives, all of which have been linked to chronic conditions like heart disease, some cancers, and diabetes. By making sure half of your plate holds fruits and veggies, and by exploring the world of plant proteins like beans, soy, and nuts you'll aim to prevent disease instead of inviting it in.

You'll Have Good Mental Health

Clean eating supports physical as well as mental health. A diet rich in omega 3 fatty acids has been known to alleviate depression and ward off moodiness while B vitamins are precursors to the feel-good brain chemicals dopamine and serotonin. Developing a healthy relationship with real food and eating mindfully can empower your body and feed your soul.

You'll Be Better at Your Job

A diet composed of real, whole foods will fuel your brain and help keep you focused. Protein-dense foods like lean meats, poultry, fish, cheese, and eggs boost the release of dopamine, a neurotransmitter that helps you stay sharp. Whole grains like whole wheat pasta and brown rice, and seeds like chia and quinoa are energizing feel-good foods that help smooth out blood sugar levels to help you navigate through an overloaded schedule.

You'll Sleep Better

If you're tossing and turning all night long, your bedtime snack may be to blame. Skip the candy or leftover takeout, which can wind you up before you turn down. Instead, choose foods naturally high in tryptophan (yep, the same stuff that knocks you out at Thanksgiving), such as skim or low-fat milk or a small handful of almonds, which provide protein and melatonin to help soothe you into slumber.

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Healthy eating isn't just about losting weight. You'll enjoy these other crazy-awesome benefits too.

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The fundamentals of eating clean encourage you to consume more whole foods, such as fruits, vegetables, lean proteins, whole grains and healthy fats and limit highly processed snack foods, sweets and other packaged foods.

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What does it mean to eat clean?

The fundamentals of eating clean encourage you to consume more whole foods such as fruits, vegetables, lean proteins, whole grains and healthy fats - and limit highly processed snack foods, sweets and other packaged foods. Learn more about how to eat clean.
By Emily Brown, R.D.N., L.D.
The fundamentals of eating clean encourage you to consume more whole foods - such as fruits, vegetables, lean proteins, whole grains and healthy fats - and limit highly processed snack foods, sweets and other packaged foods. An example of a meal containing all of these foods would be a spinach salad with grilled chicken, quinoa, avocado, walnuts and apple slices.

Other tips for eating clean include:

Limiting highly processed, packaged foods with a long list of ingredients, most of which are not natural. Ingredients listed on the food label should mostly be foods that you recognize, such as whole-grain steel cut oats, dried apple, flaxseed and cinnamon. Limit ingredients that you can't identify or can't easily pronounce, such as carnauba wax, soy lecithin and artificial flavor.

Cutting back on foods with added salt, sugar or fat.

Avoiding foods that are drastically altered compared with their natural form, such as apple juice versus a whole apple, chicken nuggets versus a fresh chicken breast, or vegetable chips versus fresh vegetables.

Sometimes processing can be a good thing for foods, such as pasteurization that makes eggs and dairy products safe for consumption. Also, frozen fruits and vegetables are OK because they are minimally processed and can sometimes contain more nutrients than fresh varieties since they are frozen at their peak.

Preparing and eating more foods at home. Start with simple meals to help you get into the habit, such as Greek yogurt and fresh berries for breakfast, or a whole-grain roasted turkey and avocado wrap with red pepper slices at lunch.

Clean eating isn't black and white. There's room for flexibility and modifications, and it doesn't require avoiding any certain food groups - unless medically necessary.

Clean eating also doesn't mean that all foods must be consumed in the raw state. Cooking, pasteurizing and preserving are OK.

Replacing meals with store-bought protein shakes or sugary smoothies and juices is not an example of clean eating.

See more In-depth

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Clean eating means focusing on the healthy foods that will nourish your body and on what you are adding to your diet instead of what you are subtracting.

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Helen Gurley Brown's - Helen Gurley Brown was an American author, publisher, and businesswoman. She was the editor-in-chief of Cosmopolitan magazine for 32 years

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whole grains, lean protein, healthy fats and plenty of fruits and veggies. while limiting or excluding the stuff that's not-so-great, think refined carbs, alcohol, added sugars and hydrogenated fats.

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1. Cut out Added Sugar
2. Ditch Refined Carbs
3. mostly whole foods
4. Don’t Drink Your Calories
5. Focus on Ingredients, Not Calories

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Clean eating focuses on consuming whole foods that are minimally processed and as close to their natural form as possible.

Adopting a clean eating plan can be a simple and effective way to lose weight and boost your overall health.

Additionally, eating clean means relying less on processed, store-bought items and preparing more meals at home, which could save you money.

Here are 24 clean eating tips that can help you be healthier and more energized.

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Eating too much added sugar has been linked to a wide array of health issues ranging from obesity to heart disease ( 1).

When transitioning over to a cleaner eating pattern, foods and beverages with added sugar should automatically be phased out.

When cleaning up your diet, using healthy substitutes for your favorite sweet treats can satisfy cravings and keep you on track.

For example, swap your nightly bowl of ice cream for a clean treat like Greek yogurt topped with berries, unsweetened coconut and cinnamon.

Many people depend on fast food and other quick, unhealthy foods to get them through busy days.

However, making a habit of buying meals and snacks on the run can lead to unhealthy choices and behaviors.

Although it's not practical for everyone to cook all meals at home, preparing fresh, healthy food for yourself should be a priority whenever possible.

When eating clean, knowing what's in your food is important and cooking for yourself is the easiest way to control what goes in and what stays out of your body.

Shopping the perimeter of the grocery store is one of the most popular pieces of nutrition advice.

This is because the perimeter of the grocery store usually contains fresh produce and healthy protein sources like eggs, yogurt and poultry.

Although the interior aisles of the grocery store do contain healthy items like canned beans and nuts, they also tend to be where most of the unhealthy items like chips, candy and soda are located.

Making it a priority to fill your cart with foods from the perimeter, including vegetables, fruits and proteins, before moving on to the interior of the store can help you stay on track and avoid tempting treats.

Clean eating revolves around knowing your food and where it comes from.

There is no better way to honor this principle than to form a relationship with local farmers who grow or raise the food that you eat.

Purchasing food directly from small farms means that you can be informed about the methods used to grow produce and raise animals for meat, poultry, eggs and dairy.

Supporting local farms means building a connection with your food while supporting your local economy.

Plus, buying food directly from local farms means that you are guaranteed to enjoy the freshest in-season food available.

When trying to lose weight, many people reach for "diet" foods like low-fat dressings, diet soda, meal replacement bars and weight-loss drinks.

These foods can be loaded with artificial sweeteners, preservatives and added sugar.

For example, low-fat yogurts can contain as much as 23 grams (6 teaspoons) of sugar in a half-cup serving ( 2).

When following a clean eating program, choose whole, non-diet foods like unsweetened, full-fat yogurt and natural peanut butter with no added sugar.

Leafy green vegetables like spinach, kale and arugula are easy and nutritious ingredients that can be added to almost any meal.

Adding a mixed green salad to your meal, incorporating sautéed spinach into an omelet or tossing fresh kale into your favorite smoothie are easy ways to eat more healthy produce.

Greens - especially dark, leafy greens like kale - are packed with vitamins, minerals and antioxidants that help your body thrive.

Try experimenting with different types of greens to narrow down your favorites.

Filling up on white rice, bread and pasta won't do you any favors when it comes to health.

This is because these foods lack the vitamins, minerals, fat, protein and fiber that your body needs to function.

Plus, a high intake of refined carbohydrates has been associated with an increased risk of developing health issues like obesity and diabetes ( 3, 4, 5).

Swap refined grains for whole, fiber-rich grains like oats, barley, brown rice and farro for cleaner, more nutrient-dense carbohydrate options.

Foods that are considered "nutrient-dense" contain an impressive amount of nutrients but are relatively low in calories. They're perfect for those looking to shed pounds.

Nutrient-dense foods include broccoli, berries, eggs, red bell peppers, seeds, wild-caught salmon and sweet potatoes.

On the other hand, foods that are considered nutrient-poor, like candy and fast food, are packed with calories yet contain few nutrients.

Choosing meals and snacks that are loaded with nutrient-dense ingredients is a smart and delicious way to get healthier.

As long as you know what to look for, eating clean can be a breeze no matter where you are.

Choose meals that focus on fresh produce, complex carbs, healthy fats and lean proteins.

Although it's perfectly healthy to indulge in a treat once in a while, make it a point to limit heavy dishes like creamy pastas and fried foods as much as possible.

Additionally, swap the breadbasket for a healthy salad before your meal to increase your vegetable intake while filling up on fiber.

Prepping bulk meals for the week ahead ensures that you will have fresh, healthy options every day. It also keeps you from making poor food choices out of desperation.

For example, knowing that you have a delicious meal already prepared and waiting for you in your refrigerator can deter you from stopping at a fast food restaurant for a quick bite.

Try investing in a dry erase board for your kitchen where you can jot down recipe ideas, grocery lists and plan meals for the week ahead.

Eating mostly whole foods in their least processed form is a great way to eat clean.

A smart way to make the transition to a whole-foods diet is to focus on one meal at a time.

For example, if you're used to eating a sugary oat cereal for breakfast every morning, switch to a bowl of rolled oats topped with fresh berries and natural nut butter.

Start transitioning out meals and snacks that contain processed ingredients and replace them with whole foods like vegetables, fruits, nuts, healthy fats and proteins.

Drinking just a few calorie- and sugar-laden drinks per day can lead to weight gain over time and may increase your risk of developing chronic diseases like diabetes ( 6, 7).

Even healthy-sounding drinks like smoothies can be loaded with sugar, which isn't good for weight loss or overall health.

To keep your added sugar intake to a minimum, hydrate with healthy options like water, water infused with fresh fruit and unsweetened green tea.

One of the best ways to make your diet healthier and cleaner is to eat more plant-based meals.

Vegetables can be added to almost every meal or snack, upping the nutritional content and taking the place of less healthy items on your plate.

Start by eating at least one plant-based meal per day, whether that be breakfast, lunch or dinner.

Reading nutrition labels lets you know if an item contains limited, clean ingredients or if it's filled with sugar, unhealthy fats and artificial additives.

Focusing on eating whole foods that don't need a label is always the best choice, but packaged foods can be added to your diet as long as they contain healthy ingredients.

A rule of thumb when shopping is to purchase foods that contain only whole, natural ingredients and are low in added sugar.

Although cutting out energy-dense, unhealthy items is crucial to weight loss, it's more important to pay attention to food quality and ingredients than calories.

For example, although avocados and nuts are high in calories, they are packed with nutrients like fiber and healthy fats that can promote weight loss by keeping you satisfied between meals ( 8, 9, 10).

Plus, picking foods based on what will nourish your body rather than obsessing over which foods are "good" or "bad" can help you develop a healthy relationship with all foods.

Diets higher in protein have been shown to suppress hunger, boost metabolism, increase muscle mass and decrease body fat ( 11, 12, 13).

Clean sources of protein like eggs, poultry, fish, tofu, dairy, nuts and beans can be easily added to any meal.

What's more, combining protein sources with high fiber foods makes for filling snacks that will keep you satisfied between meals.

For example, dipping sliced vegetables in a few tablespoons of hummus or topping flax crackers with egg salad provides a winning combination that's sure to keep hunger in check.

Adopting a clean eating pattern that involves trying new foods is an excellent way to get healthier and expand your palate.

Trying out a new vegetable or spice every week can help keep meals interesting, too.

Before you know it, you will have a wide variety of ingredients to use in your recipes to make cooking enjoyable and fun.

Including a wide variety of nutritious vegetables, fruits and spices in your diet is an important part of eating clean.

Colorful options like berries, greens, sweet potatoes, red peppers and turmeric are packed with powerful plant compounds and nutrients that are essential for health.

One of the easiest ways to eat more brightly colored produce is to enjoy a large salad of mixed vegetables every day.

To up the nutritional content even more, top it with a homemade dressing of olive oil, turmeric, apple cider vinegar and fresh ginger.

When transitioning to a healthier diet, it's essential to be prepared. This way, you always have the ability to make healthy meals and snacks.

Set aside time every week to go grocery shopping, which will ensure your kitchen is stocked with the ingredients necessary to keep you on track with your wellness goals.

Keeping a supply of healthy canned, frozen and bulk ingredients on hand can make last-minute meals a breeze.

Canned beans, frozen vegetables and grains like quinoa and oats are affordable, clean ingredients that can be stored in the freezer and pantry to be enjoyed at any time.

Although fad diets that drastically cut calories can be tempting, especially when trying to lose weight fast, they aren't the best choice for healthy, long-term weight loss.

The most important factor in choosing a healthy method of weight loss is sustainability.

The good news is that clean eating is a weight loss method that can be followed for life, without depriving yourself or using unhealthy tactics to reach a healthy weight.

By simply cutting out ultra-processed foods and following a diet of whole foods, your health will improve in numerous ways, including losing excess pounds.

Limiting your intake of sweets and unhealthy snacks is important when trying to lose weight.

Fortunately, there are loads of delicious alternatives that can make clean eating easier, especially for those used to eating lots of sweets.

Some healthy sweet treat ideas include:

Dipping strawberries in dark chocolate

Making energy balls with nut butter, oats, coconut, cocoa and dark chocolate

Preparing chocolate pudding with avocado, coconut milk, dates and cocoa powder

Baking apples stuffed with chopped nuts, oats and raisins.

Although coffee is a healthy drink on its own, additives like sweetened syrups, artificial sweeteners and whipped cream can negatively impact your health and waistline.

Popular coffee drinks like frappuccinos, mochas and sweetened lattes can pack in hundreds of calories.

In order to keep your coffee healthy and avoid flooding your body with excessive amounts of sugar, keep your drink simple and opt for unsweetened items.

Intuitive eating is a technique that teaches you how to make healthy choices and promotes a positive relationship with food.

It involves paying attention to hunger and fullness cues, which can decrease chances of overeating and help you overcome unhealthy habits like overeating.

Intuitive eating is a tool that may improve your mental health, as well.

One study found that women following an intuitive eating program experienced significant decreases in binge eating behaviors, as well as significant improvements in mental wellbeing ( 14).

Incorporating organic, local foods into your diet can boost the nutritional value of your diet and decrease your intake of contaminants like herbicides and pesticides.

The Environmental Working Group's Dirty Dozen list is an excellent resource that advises consumers on which foods contain the highest pesticide residues.

Making a point to buy organic versions of the foods on this list, such as strawberries and spinach, can help reduce your intake of potentially harmful substances.

Purchasing local, organic food isn't only good for your health - it also benefits the planet by promoting biodiversity and reducing environmental contaminants.

Clean eating isn't a diet - it's a healthy way of eating that can be followed for life.

By increasing your intake of whole, clean foods and eating fewer unhealthy, processed items, you can positively impact your overall health and wellbeing.

Plus, eating clean can help you reach your weight loss goals in a healthy, sustainable way.

Try incorporating a few of these tips every week. Before you know it, you will be living a healthier, happier lifestyle.

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24 Clean Eating Tips to Lose Weight and Feel Great

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Clean eating focuses on consuming whole, minimally processed foods. Here are 24 clean eating tips that can improve your health and energy levels.

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- heavy diet restriction can lead to a poor relationship with food.
- could damage your mental health and/or become the catalyst for an eating disorder.
- restrict or prohibit consumption of alcohol, dairy, gluten, and sugar. Nutrients completely come from organic produce, lean proteins, legumes, and sometimes unrefined whole grains.

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The INSIDER Summary:

Clean eating is an extremely popular diet trend, thanks to social media icons and celebrities touting their success with these diets.

But heavy diet restriction can lead to a poor relationship with food.

Nutritionists and eating disorder experts warn healthy eaters that extreme "trend diets" can put vulnerable young people on the track to orthorexia.

Dieting fads are in the public eye more than ever, thanks to their ubiquity on social media and popularity among celebrities.

Many of these popular diets, like Whole30 and the 80/20 diet, include some version of restrictive eating and are known as "clean" diets. They are touted by celebrities like Miranda Kerr, the Kardashians, and Instagram fitness stars. "Clean" diets have become especially popular among young women, with a recent UK survey f inding that four in ten young people ages 18 to 24 have tried clean eating.

Taking a break from processed foods, alcohol, sugar, and other food "evils" may sound like a great idea, but it's a slippery slope into territory that experts say could damage your mental health and/or become the catalyst for an eating disorder.

We spoke with nutritionists and eating disorder experts about the close correlation between restrictive diets that sometimes cut out entire food groups and orthorexia: a new classification of eating disorder that combines the fear of gaining weight with an unrelenting obsession with eating healthy foods.

"Clean" diets generally prohibit processed foods, refined sugars, gluten, and/or dairy.

Unlike most dieting trends, there is no one specific way to define clean eating. However, its followers generally try to avoid processed foods and eat foods as close to their natural, organic state as possible.

The diet can also restrict or prohibit consumption of alcohol, dairy, gluten, and sugar. Nutrients completely come from organic produce, lean proteins, legumes, and sometimes unrefined whole grains.

There can be a dark side to "clean" diets when it comes to maintaining a healthy relationship with food.

Restrictive diets like clean eating are usually almost impossible to keep up with in the long run. But the clean eating journey, however short, can come with associative feelings of guilt, fear, and a negative relationship with food.

"When new clients say they eat clean, I know that what they are doing is elevating certain types of food (e.g. organic, locally-sourced) as 'good' and 'clean' while demonizing all other food as 'bad,'" Brittany Markides, dietitian and founder of the Choose Food nutrition counseling service, told INSIDER. "In order to maintain clean eating, people start to avoid social situations where they are uncertain about the food [...] Because the thought that the foods they are craving are 'bad' is deeply ingrained, eating these foods causes guilt and shame."

The National Osteoporosis Society has warned that cutting all dairy products out of your diet could increase your risk of osteoporosis, and that dieters need to be careful to get their calcium and other important vitamins from other sources.

Orthorexia can be a particular risk for dieters who become obsessive about clean eating.

When it spirals out of control, clean eating can lead to a relatively new classification of eating disorder called orthorexia. The term was coined in 1996, and the National Eating Disorder Association defines it as an "unhealthy obsession" or "fixation on righteous eating" associated with an "iron-clad will to maintain" that rigid diet. The diagnosis is relatively uncommon, but symptoms often overlap with anorexia and bulimia.

Dr. Neeru Bakshi, medical director of the Eating Recovery Center in Washington, said that orthorexia symptoms include an obsessive avoidance of artificial ingredients, GMOs, fat, sugar and salt; complaints of imagined food allergies; increased consumption of supplements; and a drastic reduction in the amount of acceptable foods a person will eat.

Does this sound familiar? Orthorexia is clean eating dialed up to eleven.

Jacquelyn Eckern, nutritionist and president of Eating Disorder Hope & Addiction Hope, notes that cutting out entire food groups - not just dairy - can be dangerous for your health because "our bodies need these nutrients to function correctly." She explained that when you start restricting heavily, your body will often crave those foods which can lead to a cycle of restricting and bingeing - all signs of disordered eating.

To be clear, clean eating is not synonymous with orthorexia. But it can be problematic, especially if you are genetically predisposed or have a family history of eating disorders, experts say.

"Not everyone who tries clean eating will develop an eating disorder," said Jennifer Lentzke, dietitian at the Rosewood Centers for Eating Disorders in Wickenburg, Arizona. "They might improve their eating patterns and feel better overall, but won't have a problem with indulging sometimes. With people who are genetically predisposed to disordered eating, there's usually some underlying mental health issue: anxiety depression, etc. that is triggered by restrictive dieting. As a dietitian, I advise everyone to make healthy eating choices, but when it starts interfering with your life, then it's an issue."

There are some healthy alternatives to restrictive dieting.

Nutritionists say that clean eating is unsustainable at best and dangerous for your well-being at worst. So, what are some better alternatives? Lentzke advises four general guidelines for leading a healthy lifestyle:

Balance between healthy foods and indulgences;

Variety of food groups and nutrients;

Moderation: Don't eat a candy bar every single day, but neither should you shun candy for the rest of your life;

Freedom with food: do not bind yourself with extreme rules and restrictions.

If you or someone you love is suffering from an eating disorder, whether it has been triggered by a restrictive diet or not, call the National Eating Disorders hotline at 1-800-931-2237.

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Clean eating may sound like a smart way to diet, but it could actually be harmful to your health

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The clean eating trend may sound like an ideal diet choice, but experts say it could lead to some dangerous mental health territory.