It can be difficult to figure out how to eat clean and overhaul your lifestyle. Get some top tips from the experts!
Trainer Luke Hines embodies the ‘clean living’ lifestyle. With the release of his first book alongside Scott Gooding, aptly titled Luke & Scott: Clean Living, this fully illustrated exercise plan and three-week menu consists of delicious, Paleolithic-style food, as a guide for anyone who wants to change their life and become their best self.
Kristy Johnson caught up with Luke to learn his rules for eating well:
1. Throw out the word ‘diet’
“A diet can be restrictive. With clean eating or clean living, we’re trying to encourage you to eat as much food as you want, but at the right types of food. Our bodies are built to respond to different food: dairy, wheat and sugar. We’re either really good at dealing with that type of stuff or we’re really bad. Usually more often that not, we’re quite bad dealing with sugar and anything that can cause intolerances. So our book says maybe avoid the bad stuff, fill up on the good stuff and you’re going to feel fantastic. We’re not counting calories, we’re not minimising your meals and we’re not replacing meals with shakes. We’re simply teaching people how to eat real food as clean as possible and as tasty as possible. And I think the minute you have that, it doesn’t feel like a diet. I don’t ever feel like I’m on a diet but I eat really healthy. I guess some people go, oh you eat really healthy, but I don’t even think twice. It’s just how I eat.”
2. Adopt Paleolithic-style principles
“We avoid any refined sugar, anything packaged or processed and of course things like wheat and dairy are out. It’s about how we developed as human beings, back in the day. Back when our ancestors, cave men were our most primal and successful version of man. We were the tallest, we were living the longest, obviously not compared to these standards, but if you compare when we had the agricultural revolution of when we suddenly did do processed food, production of wheat, production of getting milk from animals and things like that, that’s when our height dropped and our life expectancy completely went lower. Whereas now if you look back to 10,000 years ago back to the Paleolithic cave man, he was tall, he was strong, he was hunting and he was energised. The food that he ate was how our bodies respond the best. So much research has shown that having a diet rich in good quality fats, high protein meats, nuts, seeds and vegetables means you can’t go wrong because it’s just how we’re built.”
3. Be careful with fads
“You’ve got to be careful with gluten-free. I choose gluten-free products within reason because I’m avoiding the effects of gluten. What can often happen with gluten products is that they’re full of sugar and full of other nasty products. So if you go to the supermarket and there are gluten-free cookies, you’ve really got to wonder well I’m getting rid of gluten but what am I adding just to taste normal? Again keep it natural. Natural products don’t have gluten. So they’re easy and you don’t have to get anything manufactured.”
4. Avoid high sugar fruits
“So basically stay away from high sugar fruits. Believe it or not something like agave is a bit of a buzzword these days, but it’s actually 90 per cent fructose. It’s low gi but it still makes your body respond the way it responds to sugar. A banana is only 40 per cent fructose so bananas are a good example of how fruit can actually be really good quality, but if you have something like grapes and watermelon… and I don’t want to bag out fruit. I have to be careful not to bag out fruit (laughs). But I do recommend you do stick to things like kiwi fruit, berries, bananas, because truly they’re the ones that are low gi, are low fructose and are going to give you a sustained energy source.”
5. Animal fats are okay
“Our ancestors would have eaten the whole animal, nose to tail, the whole thing because there are benefits in that. There are benefits in the offal; there are benefits in the fat and the meat right on the bone. The whole animal should be used, not only is it more sustainable from an environmental point of view, imagine how much better the environment would be if every single person ate every part of the animal. There’d be no wastage; there wouldn’t be as much demand on production for the perfect sections of beef or the perfect parts of the chicken. We would be eating the whole animal, more people would be fed and we’d actually be getting benefits like nutrients and vitamins that you get from the fats. So animal fats are good fats. There’s nothing wrong with a bit of good fat in your diet.”
Luke & Scott: Clean Living is available now through Hachette Australia. RRP $29.99