Clean Eating for Weight Loss & Healthy Living

By Joanna M. Skye

Volume 2 of the Weight Loss Series presents simple recipes, as well as tips on nutrition and meal variations.

Images and nutritional tables are provided for each meal. You can easily adjust the quantities of individual ingredients to your personal needs, and keep track of your daily intake of calories and macronutrients.

The recipes are basic, easy to prepare, budget-friendly, delicious, and nearly effortless, so that you can get out of the kitchen fast, and get living!

Most of these meals can be made ahead, and they will be ideal for your meal prep plan. They use standard, widely-available ingredients, found in most stores across the world and/or in most of our pantries.

Who is this book for?

- Everyone on a weight loss journey.

- Active people who exercise and live a fit life, but are running out of ideas for simple, well-balanced and nutritious meals to aid their post-training recovery, build muscle and boost energy levels.

- Everyone who is fed up with restrictive weight loss diets, which make it impossible for the entire family to enjoy a normal meal together.

- Everyone who is looking for simple recipes, which don’t require going for a 1-hour drive across town to get some exotic ingredients with unpronounceable or scary-sounding names.

- Complete beginners – these recipes are impossible to mess up!

- Hard-working people, busy Moms and Dads, college students, and generally anyone who needs something easy, fit, healthy, fast, and utterly practical.

This cookbook includes simple and unpretentious ideas for balanced and healthy dishes, including high-protein, low-carb, high-carb, and vegan -friendly meals. You may actually be surprised with how fancy and posh some of these recipes will end up looking and tasting. You may just Wow your family or guests without having any particular degree of cooking skills.

Come and join me on this fabulous fit food journey and let’s get cooking!

• Language: English
• Publisher: Joanna M. Skye
• Release date: Jul 2, 2020
• ISBN: 9781005570996

Joanna M. Skye

Joanna is a health, nutrition & gym freak, however, she's not the annoying, obsessive type (to the best of her knowledge...). Ultimate goal: to help people live happy and healthy lives.She studied business, public administration, and law, but her interests shifted dramatically and now she's focused on continuing education and self-development in nutrition, training and physiotherapy.Joanna has a Polish background, and grew up in the beautiful land of Aoteroa (or New Zealand as most of you will call it). A huge fan of Polish & Balkan cuisine, Pavlova, and the X-men series. A nagging mom of a wonderful grown-up daughter. Joanna moved out of the big city and lives a slow life in the stunning Polish countryside.

Book preview

Introduction

In Volume 1 of the Weight Loss Series, The Whole Truth about Weight Loss You Wish You Knew, you learned that the basis of weight loss (or, to be specific, fat loss) is a caloric deficit.

Let’s quickly summarize some key learnings from Volume 1:

There are no foods, which DIRECTLY cause fat loss, and there are no foods, which DIRECTLY cause fat gain.

Calories in, calories out – that’s what counts.

Marketers of magic weight loss potions are always looking for dingleberries, who still hope for no-effort-rapid-result supplements. They’ll try to tell you otherwise, but anyone who has read Volume 1 is smarter now, and will hopefully leave those salesmen flummoxed with rejection.

So does the caloric deficit rule mean that you can feed on junk food, progress with your weight loss, and live healthily ever after?

Yeah, that’s a NO.

Your body is a super-intelligent machine and you can only fool it for so long in terms of fat loss vs. bad quality food. It will quickly learn to spot your shenanigans and backfire by eventually developing conditions or even diseases that will completely ruin your shape and general well-being.

Treat your body like royalty. Even get persnickety. It will reward you with excellent health, high energy and concentration levels, fantastic body composition, strength, and endurance.

Bad nutrition long-term means a much higher risk developing functional or structural, metabolic, nutritional or endocrine disorders, obesity, cardiovascular diseases, hypertension, type II diabetes, gallstone, or osteoporosis, as well as stomach cancer or colorectal cancer.

What does it really mean to eat healthy and clean?

We all know we should avoid sugar, processed foods, fast foods, and, in general, junk food. We’ve been tricked into thinking that healthy food is everything with the words fit, vegan, bio, organic or gluten-free written on the packet. Is it really? How not to fall for marketing ploys?

Let’s quickly review the two of our apparently biggest enemies: sugar and processed foods.

Sugar

A guideline of the World Health Organization (WHO) recommends reducing the daily intake of free sugars to less than 10% of our total daily energy intake. A further reduction to below 5%, or roughly 25 grams (6 teaspoons), per day, would provide additional health benefits.

Free sugars are the ones that we either add to our food (table sugar in coffee, honey in muesli, syrups etc.), as well as sugars in some processed foods (soft drinks, cookies, frozen ready meals) and in the catering sector (sugar added to various restaurant meals).

The WHO guideline does not refer to the sugar found naturally in fresh fruit or milk.

If you’re a huge fan of fast food, cafe lattes, alcohol mixers, chocolate bars, sausages, flavored water, and the like, you will most likely regularly exceed your daily healthy sugar limits. Otherwise, you have nothing to worry