Eating Clean Do’s and Dont’s – Corona Boot Camp



Eating clean means eating foods which are as close to their natural state as possible. People are becoming more and more aware of how added chemicals and preservatives negatively affect the body over an extended period of time, which is why so many people are making lifestyle changes using the “Eating Clean” method.

This method not only helps to reduce weight but it also helps to maintain a healthy body, providing it with all the nutrients it needs for its best performance.


For those who are interested, here are some of the “do’s” and “don’ts” of the concept.



1. Eliminate refined sugar. Try to switch to brown sugar instead, which is not so processed and gives more flavor to your food. 

2. Eat “Good Fat” rather than “Bad Fat.” Good fat is unsaturated while the bad fats are saturated. Fat is essential for the body to function, and therefore cutting fat out altogether is unhealthy. Unsaturated fat slows down digestion and causes the body to release stored fat.

3. Make sure to read labels and eat foods which contain fewer ingredients.  If possible avoid foods with more than six ingredients.

4.  Switch out white carbohydrates for brown, such as switching white break to whole wheat, white rice to brown rice, etc. .


5. Sleep. Maintain 7 to 8 hours of sleep to ensure balance within the body.

6. Eat foods with fiber. Many people do not like the taste of foods which contain fiber, however fiber is important as it slows down the rate of digestion and helps stabilize blood sugar. Approximately 25-35 grams of fiber should be consumed every day.

7. Drink 8 glasses of water a day. Water does not have calories and is the best way to hydrate the body.

8. Limit or eliminate alcoholic beverages from your diet.

9. Eat breakfast within an hour of waking up.

10. Eat fruit and vegetables as healthy snacks.

11. Consume small amounts of unsaturated fats such as avocados, olives, canola oil.

12. Prepare meals ahead of time, schedule what meals to make ahead of time, and cook healthy meals in order to avoid falling into temptation and making impulsive unhealthy choices.

13. Check the labels for the amount of sodium in food. Sodium holds on to water molecules causing the body to retain water and become bloated and swollen. In addition it also has a negative effect on how the digestive system processes food.

14. Limit sodium intake to 1,500 to 2000.



Do not eat the following (or at least significantly limit):

1. Sugar

2. Sweets (cookies, candies, cakes)

3. Processed cheese

4. Ice Cream

5. Mayonnaise

6. Potato Chips

7. Soda or carbonated beverages

8. Bread

9. Prepacked meals

10. Boxed foods (i.e. cereals, pop tarts, frozen entrees, pastas, cookies)

11. Saturated fats such as fatty meat, whole milk, bacon, butter, cheese and ice cream, as they raise cholesterol levels and increase the risk of heart disease.

12. Consume Trans fat 

High quality foods which should be consumed with the clean eating lifestyle include chicken, eggs, dairy, soy products, beef, game, nuts, seeds, fish, turkey, Greek yogurt and “good fats” such as those found in coconuts, flaxseed oil, olive oil, seed oils, and organic butter.

Following this basic guideline is a good start to healthy living, and will help you achieve your nutrition goals.

Hope you liked this post,


{ 9 comments… read them below or add one }

sara January 3, 2012 at 8:24 am

Gracias por todos tus consejos que nos ayudan una barbaridad,me encantaria saber de lguns videos con ejercicios que se uedan hacer en casa.
Gracias  por todo loq ue envias.
Sara g.


Alejandra Font January 16, 2012 at 7:17 am

Hola Sara, aprecio muchisimo que visites mi blog y tomes tiempo de dejar un comentario.

Muchisimas gracias!!


Reply June 21, 2012 at 9:56 pm

Well said!


Andrea Echeverria August 7, 2012 at 2:03 am

Im scared ! Well actually very intimidated ! Everything on that do not list I eat ! I
Guess that why they say it’s a lifestyle change too !


Tiffany Strickland January 7, 2013 at 8:34 am

Hello there! I am ready to get started with clean eating! My family is already accustomed to eating fairly clean but there are a few bad habits we have been reluctant to let go of :) I would like to do the bikini diet, the only question I have is for the protein shake, do I mix with water or can I use almond/soy milk?
Thank you!


Alejandra Font January 8, 2013 at 8:52 am

Hi Tiffany,

Mix the protein shake with water!!:)
Let me know if you need any help or have other questions.



Fotograf kraków May 23, 2013 at 10:29 am

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