Clean Eating for Men: A 10-Step Guide


In the pursuit of a healthier lifestyle, clean eating has emerged as a popular approach to nutrition. But what exactly is clean eating, and how can men incorporate it into their daily routine? In this guide, we'll explore the principles of clean eating and provide a 10-step guide to help you get started.

What is Clean Eating?

Clean eating is a dietary approach that focuses on consuming whole, unprocessed foods. As Joshua J. Holyfield explains in his book, "Be The Man: How to Reclaim Your Confidence & Win the War Against Mediocrity", clean eating is about fueling your body with nutrient-dense foods that support your health and well-being. It's about making conscious choices about what you eat and understanding how those choices impact your body.

A 10-Step Guide to Clean Eating

1. Understand Your Nutritional Needs

The first step to clean eating is understanding your nutritional needs. Your diet should consist of a healthy balance of protein, complex carbohydrates, and healthy fats. You can use this If It Fits Your Macros Free Calorie Calculator to get a more accurate estimate of your recommended intake.

2. Choose Whole Foods

Whole foods are foods that are unprocessed or minimally processed. They are free from additives and artificial substances and are as close to their natural state as possible.

3. Limit Processed Foods

Processed foods often contain added sugars, unhealthy fats, and artificial ingredients. They are also typically high in calories and low in nutrients.

4. Read Food Labels

Understanding food labels can help you make healthier choices. Look for foods with short ingredient lists and ingredients you recognize and can pronounce.

5. Cook at Home

Cooking at home gives you control over what goes into your food. It allows you to use fresh ingredients and avoid unnecessary additives.

6. Stay Hydrated

Water plays a crucial role in our health. It aids in digestion, nutrient absorption, and detoxification.

7. Practice Portion Control

Even when eating clean, it's essential to pay attention to portion sizes. Consuming too much of any food can lead to weight gain and other health issues.

8. Limit Added Sugars

Added sugars contribute to empty calories and can lead to weight gain and other health problems. Opt for natural sweeteners like fruits instead.

9. Eat a Variety of Foods

Eating a variety of foods ensures you get a wide range of nutrients. Try to include different fruits, vegetables, grains, and proteins in your diet.

10. Listen to Your Body

Pay attention to how different foods make you feel. Your body will tell you what it needs and what it doesn't.


Clean eating is a sustainable approach to nutrition that can lead to improved health and well-being. It's not about perfection but making better choices most of the time. Remember, the goal is progress, not perfection.

If you're interested in furthering your health and fitness journey, consider connecting with One On One Men's Coaching. Our coaching programs are designed to help men achieve their fitness goals and improve their overall health.

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