Clean eating seems intuitive to many people, but is it really? Is clean eating real? Can it be defined? Is it superior to a model of flexible dieting?
A review of the carbohydrate-insulin model of obesity: https://www.ncbi.nlm.nih.gov/pubmed/28074888
Bier DM. The energy cost of protein metabolism: lean and mean on Uncle Sam’s team. In: The role of protein and amino acids in sustaining and enhancing performance. Washington, DC: National Academies Press, 1999:109-19.
Buchnolz AC and Schoeller DA. Is a calorie a calorie? Am J Clin Nutr, 2004:79(suppl): 899S-906S.
West JA, de Looy AE. Weight loss in overweight subjects following low-sucrose or sucrose-containing diets. Int J Obes Relat Metab Disord. 2001 Aug;25(8):1122-8.
Saris WH, Astrup A, Prentice AM, Zunft HJ, Formiguera X, Verboeket-van de Venne WP, Raben A, Poppitt SD, Seppelt B, Johnston S, Vasilaras TH, Keogh GF. Randomized controlled trial of changes in dietary carbohydrate/fat ratio and simple vs complex carbohydrates on body weight and blood lipids: the CARMEN study. The Carbohydrate Ratio Management in European National diets. Int J Obes Relat Metab Disord. 2000 Oct;24(10):1310-8.
Raatz SK, Torkelson CJ, Redmon JB, Reck KP, Kwong CA, Swanson JE, Liu C, Thomas W, Bantle JP. Reduced glycemic index and glycemic load diets do not increase the effects of energy restriction on weight loss and insulin sensitivity in obese men and women. J Nutr. 2005 Oct;135(10):2387-91.
Surwit RS, Feinglos MN, McCaskill CC, Clay SL, Babyak MA, Brownlow BS, Plaisted CS, Lin PH. Metabolic and behavioral effects of a high-sucrose diet during weight loss. Am J Clin Nutr. 1997 Apr;65(4):908-15.
Saturated fat & heart disease: https://www.ncbi.nlm.nih.gov/pubmed/?term=Am+J+Clin+Nutr.+March+2010%3B+91(3)%3A535-546
Dairy & Health:
Restrictive Dieting & Binge eating
Smith CF, Williamson DA, Bray GA, Ryan DH. Flexible vs Rigid Dieting Strategies: Relationship with Adverse Behavioral Outcomes. Appetite, 1999, 32, 295-305
Meule A, Westenhofer J, Kubler A. Food cravings mediate the relationship between rigid, but not flexible control of eating behavior and dieting success.
Stotland. Moderation: An alternative to restraint as a mode of weight self-regulation. Eating Behaviors 2012, 13;406-409.
Check out my go to breakfast along with information about how and why I distribute macros the way I do.