Clean & Lean

by Ian K. Smith

The Instant New York Times Bestseller

Eat clean, get lean!

Losing weight can be simple—get back to basics on your plate, harness the power of intermittent fasting for quick results, save time and money, and train your body to move, and the excess pounds will slip away.

The bestselling author of SHRED and The Clean 20 cracks the code for all of us who live in the modern world where we’ve lost touch with what real food is—and how good it tastes—and what our bodies are designed to do. Dr. Ian wrote Clean & Lean to put what he knows about nutrition and physiology in one place, and to motivate you to:
--Use intermittent fasting to discover your optimal eating times each day
--Explore clean eating with 30 (!) fresh, real foods that you can combine endlessly for meals and snacks
--Try his day-by-day 30-day diet plan that tells you just what to eat, while still giving you loads of options
--Get up and move: customized exercise plans for all fitness levels won’t wear you out, but will energize you and accelerate your results
--Take off up to 15 pounds in 30 days!

Genres: Health, Nonfiction, Food, Cooking, Self Help, Fitness

253 pages, Paperback

Published December 31, 2019

About the author

Ian K. Smith, M.D.,Ian K. Smith, M.D. is the #1 New York Times bestselling author of SUPER SHRED, SHRED, THE 4 DAY DIET, THE FAT SMASH DIET and EXTREME FAT SMASH DIET among 7 other books including, SHRED Diet Cookbook , EAT, Happy , and The Blackbird Papers. His newest book, THE SHRED POWER CLEANSE, is available 12/29/15.

He is a former co-host of Emmy-winning “The Doctors” TV show, and a medical contributor to “The Rachael Ray Show."

He is the former medical correspondent for NBC News network and for NewsChannel 4 where he filed reports for NBC’s “Nightly News” and the “Today” show as well as WNBC’s various news broadcasts. He has appeared extensively on various broadcasts including “The Oprah Show,” “Good Morning America” “CBS This Morning” “The View,” “The Talk,” “Dr. Oz,” ‘Dr. Phil,” “Anderson Cooper 360″ and “Showbiz Tonight.”

He has written for various publications including Time, Newsweek, Men’s Health, and the New York Daily News, and has been featured in several other publications including, Publisher’s Weekly, Red Book, USA Today, Wall Street Journal, People, Essence, Ebony, University of Chicago Medicine on the Midway, Cosmopolitan, Women’s World, and Black Enterprise.

Dr. Smith is the founder of two major national health initiatives—the 50 Million Pound Challenge and the Makeover Mile—that have helped millions of people lose weight and improve their health.

A graduate of Harvard, Columbia, and the University of Chicago Pritzker School of Medicine, Dr. Smith was appointed to the President’s Council on Fitness, Sports, and Nutrition in 2010 and is serving a second term.

http://shredlife.com/about-shred/abou...
http://us.macmillan.com/author/ianksmith

Reviews

[Lynn · Rating 5 out of 5]

This is not your average “diet” book. It’s not a fad, it’s not a quick fix. What this book is, is a healthy way to eat with normal foods you find in most fridges and pantries. It not only teaches you about nutrients, but it gives you a month of meal choices and exercise routines to help you on your journey. I have heard about intermittent fasting, but was unsure what it was until now. Ian K. Smith explains it in detail, in language we can all understand. He also gives us choices of different ways to fast to fit your eating schedule and lifestyle. With food lists, meal plan choices and exercises to follow, this book is like having a personal trainer and dietician at your fingertips.
I am always leery of the newest “diet” books that hit the shelves but this one is different. You don’t have to go buy special foods or gadgets to lose weight. This book is about eating healthy and learning about the foods we eat and when we should eat them. My husband and I both decided to try the plans and we feel better already. My favorite part is that you can adapt it to your lifestyle and you can still eat your favorite foods. Thank you to St. Martins Press and Netgalley for an advanced copy of the book to review for my honest feedback.

[Mike · Rating 2 out of 5]

If you want a daily eating plan for this diet it is great but the information about IF is very short, I was hoping for more scientific studies.

[Melissa · Rating 4 out of 5]

Clean and Lean is a 30 day plan for eating healthy and beginning exercises. Smith gives 14 "rules" or guidelines to follow during the 30 day period that this book covers. He also provides a food list (with room for accommodations), an exercise plan (for beginner, intermediate, or advanced), and a daily breakdown.
Each day is structured like this: an inspirational quote, a short blurb about the day, meal and snack options, workout, and a section called "the more you know" (fun facts about vitamins/minerals/health). The end of the book contains diagrams for the workouts, a snack guide, and condiment recipes.
Without actually taking the 30 days to apply this book to my life, I cannot tell you if this book will help you lose weight. What I can tell you is that it is a comprehensive and helpful guide for those who are interested in not only shedding pounds, but retraining their pallet to enjoy clean, healthy foods. The only way this book could be improved would be if it came with a monthly calendar with meal plan options and workouts listed on each day. (A girl can dream, right?)

**Thank you to Netgalley for providing me with a free copy of this book in exchange for an honest review**

[Marcia · Rating 4 out of 5]

I checked this out of our public library and wasn't able to hold on to it for the entire 30 days, so these are my impressions for 2.5 weeks. Clean foods, i.e. unprocessed, without sugar and white flour and eating between Intermittent fasting. I was already limiting my eating by not eating after 8pm and then not eating breakfast until 8am or 10am. The first is 12/12 and the second 14/12. those are just 2 samples. The author provides menus with alternatives for 30 days with snacks and aerobic workouts included. Recipes for home made condiments are included. However, it would have been helpful to have a shopping list before starting, recipes for the menu options and not assume that all have access to gym cardio equipment. The first few days I was hungry, craving chocolate, but after the first week, that diminished. The meals were a nice change fro what had become a rut in our house and I have lost a few pounds.

[Paula Bousquet · Rating 1 out of 5]

I found it a struggle to finish this book, but I did.

The good: The author gave a new version of Intermittent Fasting that I had not heard of before (having two very low calorie days in the midst of your usual calorie days).

The bad:
The book was poorly organized, foods were not in any particular order, neither alphabetical nor according to macros (fat, carbohydrate, or protein).
The menu suggestions for the 30 days were very repetitive.
The menu suggestions were carbohydrate heavy with some version of bread at most meals.
The menu suggestions failed to suggest a good mix of macros (fat, carbohydrate, and protein).
The helpful hints in each of the 30 days failed to explain how the reader could incorporate that fact into their plan.
The helpful hints seemed oblivious to what the suggested workout for the day was; for example, when the reader was told to go the extra mile in effort, repetitions, or time, the day was a rest day.

Fortunately, for me, the copy I read was a library book, so the experience cost me nothing but time.

[Shelley · Rating 4 out of 5]

I have read several of Ian Smiths books and I believe he really knows what he is talking about. This book helped explain intermediate fasting to me. I have heard so much about it but I had also heard a lot of conflicting info. This book really straightened all that out. It also lays out a 30 day eating plan that is easy to follow, but not easy to do. No alcohol, no sugar, no fun. But I will say it does work and I even noticed a difference in my hunger level, I was fuller faster and not getting as hungry. This is worth the read.

[robert juarez · Rating 4 out of 5]

I'm a believer. The interesting thing is that Dr. Ian Smith's approach fits a wide array of diet and eating types. I'm a strong supporter of the Whole 30 foundation to eating and didn't need a lot of push toward Clean and Lean. The book provided reminders and suggested meals. One of the best parts of the book is his coverage of exercise. I'm not real good at following a regimen but his suggestions start with an easy level and gradually increase in complexity to where you can be back on a healthy regimen. I'm not there yet but he's got me taking it one day at a time.

[Sarah Lee · Rating 4 out of 5]

The main reason I marked it down one star is because it never really explained in full detail the fasting, can I drink anything other than water or have small snacks? Some fasts allow it as needed for blood sugar or herbal teas and such if your bored of water...coffee if you have a caffeine addiction. I was hoping it would explain more about what to do during the fasting stages, but it focuses on what you can eat during the eating stages and exercises. Which are well and good and great advice but I was hoping for that fasting info!

[Helen · Rating 4 out of 5]

It provides 3 options for each of 3 meals a day plus a list of snack options daily for 30 days. It also provides a small number of exercises to do daily with rest days about every third day. What it doesn’t provide: specific amounts that can be adjusted based on gender, age, height, weight, etc. If you are familiar with your body and medical condition you’ll have to make your own adjustments. The same goes for the intermittent fasting window and the amount of water you drink daily.

[Jessica Lynn · Rating 4 out of 5]

This is a very simple plan to follow. The book explains the plan in easy to understand terms, provides shopping tips, and helpful recipes. It also lays out tips for exercising and incorporating intermittent fasting to help boost weight loss. I haven't fully implemented the plan yet, but I have tried the fasting and used the food lists for building my own recipes and it has made a difference. I feel better, have more energy, and have even lost a few pounds.

[Brindi Michele · Rating 5 out of 5]

I really like that this reference actually provides a guideline, finally! Too many of these give suggestions of what to do, and then maybe include a weekly sample. However, this book includes an entire 30-day plan, with meal options and workout recommendations. Along with the daily motivational section and the health tips, this is a definite keeper.

[Leona · Rating 3 out of 5]

This is a decent source of information, nothing new but if someone needs a daily plan for compliant foods and exercise this book outlines a plan that seems doable. There is an effort to mix it up so that it’s not too repetitive. It might’ve been good to have some testimonials of personal experiences following this plan.

[Katherine Loyacano · Rating 5 out of 5]

Clean & Lean by Ian K. Smith is an excellent companion book to The Clean 20. It takes eating clean to the next level by adding intermittent fasting and 10 additional clean foods to the menu. The program has easy to follow guidelines, menus and workout plans for the 30 days, as well as inspirational passages, quotes, and nutritional information.

[Anthony · Rating 2 out of 5]

OK if you want day-by-day plan. Otherwise, a stretched out blog

Coulda been a blog post. Applies to this book. The majority of the book is the day-by-day eating plan with wisdom thrown in. The info was mostly good, but I would have found it more useful to have it consolidated into a chapter(s) with additional info. Chapter 1 and 2 were helpful. The rest, just skimmed it.

[Vanessa · Rating 4 out of 5]

If you’re new to eating clean this is a good book to start with. It’s a very quick read because he lays out a day by day 30 day plan complete with 3 choices for each meal and exercise for each day. He also mentioned a little bit on intermittent fasting.

[Nancy H. · Rating 5 out of 5]

Super easy to read & digest. I love how each day has some information to learn about vitamins & the chapters at the back of the book are helpful as well. He makes this 30 day plan simple & easy to follow.

[Stephanie akinrinade · Rating 5 out of 5]

Good reading

[Tameka · Rating 5 out of 5]

Love Ian Smith books. This was easy to follow & liked the addition of IF.

[Cassandra Walker · Rating 5 out of 5]

I really enjoyed this book

[Susan · Rating 3 out of 5]

Menus based on clean eating and workout plans based mostly on no-equipment.

[William Atkinson · Rating 5 out of 5]

Excellent Book

Easy to follow plan! Enjoyed the challenge of the 30 day plan. I plan to stay with this new lifestyle change! I see and feel the results already! 😄

[Shannan Harper · Rating 3 out of 5]

I did see a couple of recipes and plans that i'd be willing to try

[Colleen Metzger · Rating 3 out of 5]

Makes it look like it is easy to do.

[Amelia Stone · Rating 5 out of 5]

The directions in this book are detailed and include diagrams. I would recommend the book to anyone trying to detox for 30 days or forever.

[Heidi · Rating 4 out of 5]

Good, healthy advice. Now I just have to do it...

[Kimberly NoLimits · Rating 5 out of 5]

Short, sweet and to the point

This was easy to follow and simple. No calorie counting or measuring macros. Easy plan to take on the road as well.

[Mary Bargteil · Rating 4 out of 5]

Interesting ideas backed by biology; highly readable.

[Cassandra · Rating 2 out of 5]

This book could have been a blog post or something. They could have said day 1-30 and listed everything

[Kate Li · Rating 3 out of 5]

The book was written in a very clear and easy to follow way. However, I won't be following the diet and exercise plans in the book because it's too rigid for me.

[S · Rating 2 out of 5]

DNF