Tosca Reno , a former model and body-builder, is famous in the United States for having written books on a very particular diet of which she is the main spokesperson, namely clean eating.

With this diet, Reno explains, she was able to get back to her ideal weight when she exercised.
But without counting the calories. Without training all the time. And without paying attention to the portions.

Tosca in her books writes that eating healthy, or as she defines it, eating clean , is the key to healthy weight loss. The clean eating diet, this is the translation of the clean eating diet, allows you to lose weight, fight premature aging, reduce stress and feel full of energy.

CLEAN EATING OR EAT CLEAN: THE DIET OF HEALTHY EATING

More than a diet, we can talk about a new food philosophy. In fact, there is no food plan with specific portions or foods to eat, but the diet is based on the philosophy of healthy eating.
Let’s see the principles.

1. Prefer seasonal and organic but only local fruit and vegetables.
2. Eliminate industrial and refined products.
   In practice, at the supermarket you can buy fruit, vegetables and fresh food, even meat or fish, if you want, as long as it is from local farms. Chicken eggs scratching around outdoors. Organic stone-ground flours, honey, local cheeses and organic milk. Legumes.
3. No packaged foods, no sugar except honey and fruit, no ready-made dishes and so on, no kind of canned goods. This means that even organic snacks and biscuits are not allowed. It is allowed to make desserts at home as long as with fruit, organic flours made from ancient grains such as einkorn flour, walnuts or almonds if in season, a little oil or butter.
4. We eat five or six times a day, trying to have balanced meals between proteins + carbohydrates + fats.
5. Half of your breakfast, lunch or dinner plate should be fruit or vegetable.
6. Eat at regular times, stop when full and chew for a long time. 
7. Avoid over-salting foods. 

According to the clean eating diet, a training program that is fun and relaxing must be associated with this “clean” regimen. For example dance, yoga, pilates, swimming, walking.
You don’t have to force yourself to choose a specific type of food. The important thing is to follow the rules above.

The passe-partout of the diet is in fact zero-kilometer fruit and vegetables. Those who want to eat healthy cannot avoid eating more portions a day, but they must also drink a lot.

It is not necessary to count calories, in reality if you do physical activity there is no need: on the one hand you burn with the chosen activity, on the other hand the presence of fiber in vegetables, fruit and complex carbohydrates makes it difficult eating high calories, due to their high satiating power.

Thanks to this diet, many people have lost weight, even 25 or 30 kilos in a year.
Little compared to a low-calorie diet, a lot if you think that they have not paid attention to the portions or counted the calories.

EXAMPLE MENU

Breakfast . A seasonal fruit of your choice. An organic whole goat yogurt with a teaspoon of oat flakes and a teaspoon of honey or a glass of organic milk with a little coffee and honey.

Snack and snack based on fruit and vegetables or with a homemade organic orange juice or with a handful of almonds.

Lunch and dinner with a small portion of organic and zero km grains (for example spelled, Italian brown rice, barley) with homemade sauce or organic vegetables sautéed with a little oil. Alternatively, one or two boiled potatoes. A slice of non-intensive farmed cheese or fresh meat or fish or one or two eggs. The dish should contain half of the vegetables.

Snack with raw dark chocolate or almonds.
Wine is allowed as long as it is organic and local, in the doses of one glass.

For those who want Italian recipes based on this food philosophy, here are a few.