Back to naturalness - but the right way
"Clean eating" sounds healthy, modern and somehow "right". But what exactly is behind the trend that is popping up everywhere from social media to cookery book shelves? Is it a diet, a lifestyle or just another nutritional concept with lots of rules?
We explain what Clean eating principles and how you can easily and enjoyably integrate them into your everyday life.
🍏 What does clean eating actually mean?
"Clean eating" literally means "clean eating" - what is meant is a Conscious, natural and unprocessed diet. It's not about counting calories or radical bans, but about the quality and origin of the food.
The focus is on:
- Fresh, unprocessed ingredients
- Short ingredient lists
- No artificial additives, sugar & white flour
- Regionality & seasonality
- Conscious eating without stress
🥑 The 7 central clean eating principles
1. eat "real" food
Fresh, wholesome, unprocessed - vegetables, fruit, pulses, nuts, wholegrains, eggs, fish, high-quality meat.
Rule of thumb: The closer to nature, the better.
2. avoid industrial sugar & white flour
Both cause blood sugar levels to rise and fall quickly - resulting in cravings, tiredness and bad skin.
Alternatives: Dates, coconut blossom sugar, wholemeal products.
3. no artificial additives
Preservatives, flavour enhancers, colourings - all of these are harmful to the body.
Tip: The shorter the list of ingredients, the "cleaner".
4. use high-quality fats
Cold-pressed oils, avocados, nuts & seeds provide omega-3 and vitamin E - important for cells, skin & hormone balance.
5. drink enough water
Water is essential for digestion, skin, metabolism and detox processes.
Recommendation: 30-40 ml/kg body weight daily.
6. prepare your own food
Only those who cook for themselves know what's inside. This strengthens your awareness and connection to your own body.
7. eat mindfully & with pleasure
Clean eating is not a renunciation, but an invitation to conscious, enjoyable eating - without mobile phones, without distractions.
❌ What clean eating is NOT
- No crash diet
- No "all-or-nothing" principle
- No moral judgement of "bad" food
- not a dogma, but a flexible framework
It's about balance, not perfection.
💚 Advantages of clean eating
- more energy & better concentration
- more radiant skin
- Healthy gut & stable blood sugar
- Sustainable weight loss (without dieting)
- Better body awareness & more conscious handling of food
Conclusion: clean eating is more than just a trend
The Clean eating principles are not a fad, but a return to naturalness, mindfulness and enjoyment. Those who follow these principles not only improve their diet, but also their overall well-being - in the long term and sustainably.