It’s in 2 parts, a 10 day cleanse/elimination phase and then the follow up……. you can do it all or just the 10 days, my idea is to maintain the eating habits I have developed and to re-introduce foods one by one (the ones I want to re-introduce) and to take time to think about how they make me feel, if they make me feel not so good I won’t have them again or very infrequently.
So let’s go:……..
10 day detox/cleanse
Time to clear out the cupboards
During the 10 days you are going to cut out:
DAIRY – CAFFEINE – ALCOHOL – WEHAT & GLUTEN – SUGAR & SWEETENERS – TRANS FAT
Wheat and gluten –
Due to a large % of the population being allergic to these and to some processed versions being hard to digest. Found in biscuits, breads, cakes pies etc but also in some soups and sauces as thickener.
with the exception of eggs and live yoghurt cut out milk and dairy products (cheese etc)
No alcohol at all during the diet
Avoid sugar and artificial sweeteners – no fizzy sugary drinks including diet versions, honey, sugar, sugary foods, cakes, sweets, biscuits
Trans fat –
avoid products that list hydrogenated or partially hydrogenated or shortenings on the label, avoid fast food, high and full fat margarine and baked goods such as doughnuts, pastries and biscuits, use lean cuts of meat and poultry and cook them without skin, without adding trans fats
avoid tea, coffee (unless caffeine free), hot chocolate, energy drinks
It it’s not there you can’t have it so best to get rid (more difficult if you live with someone who is not going to do it – then you will need all your will power)
It sounds like a lot to cut out but I found it quite easy once I started, you do have to think a bit more about shopping but here’s some things you can have (this list is not exhaustive)
Introduce Coconut Oil, olive oil for cooking (no vegetable oils)
Stock up on good foods
Eggs, plain porridge oats, fish, chicken, turkey, beef (lean), lamb, quorn, vegetables (broccoli, cauliflower, celery, green beans, mushrooms, onions, peppers, tomatoes, lettuce, carrots etc), fruit (apple, lemon, lime, orange, pears), live yoghurt, sea salt, black pepper,
My tips, remember to avoid any processed or mixed products, by this I mean basically no tins, no pre-prepared meals/food and stick to basics like potatoes and rice rather than pasta and no bread anyway but they are mixed and you cannot control the salt, sugar, fat content.
3 sessions per week minimum – it doesn’t have to be a marathon but try to get some exercise at least a long walk 3 times per week
Week 1 start detox
Cut out all foods that are no allowed, instead of caffeine use decaf options or fruit tea, ensure you drink at least a litre of water a day.
Eat small portions often, i.e. every three-four hours, this means you will have 5 to 6 meals a day. Try to keep carbs up to lunch time then in the later meals fill up on vegs or salad.
Week 2: Increase water to 2 litres per day
Stick with it keep avoiding all foods as above – when you reach 10 days why not keep on for two full weeks
Week 3: Follow up
Either stop after cleanse as detox step only – reintroduce foods but step by step paying attention to how you feel – you may decide not to reintroduce some as they make you feel bad.
Follow up – This is when we create the you of the future and a new daily eating regime that you will be able to maintain. Keep eating in the same way but if there are food you are missing put them back in slowly – for example:
day one – have one slice or bread – now the key is to keep monitoring how you feel, how does the bread affect you? if it feels fine introduce another slice on day 2 so 2 slices and see how you feel. By doing this you can decide if it makes you feel bad, lethargic, dizzy, bloated and you can decide whether or not you want to keep on eating it.
If something makes you feel less well than you can take it out again.
Don’t reintroduce more than one food stuff at time or you won’t be able to tell what is affecting you or not.
If you are wanting weight-loss as well as the healthy feeling remember to keep the food intake down, keep carbs up to lunch time and don’t reintroduce the sugars and fats
Week 4: Increase water to 3 litres per day, re-measure and weigh in!!!!
keep eating clean
Week 5: Cheat Day – pick a day – one meal, eat what you want!
keep eating clean
Week 6: Increase water to 4 litres; add an extra Omega 3 capsule into daily regime
keep eating clean
Now we should have a new you, why reintroduce all those foods you had before, be selective re-introduce some and have one cheat day a week – thus alcohol no more than once a week and keep the intake controlled.
I am on day 11 and will let you know how I go over the 6 weeks. I lost 3.5 lbs in the first 4 days ..
Good luck – if you need any help or have questions please comment. I will endeavour to reply but as I have said this is the way I have done it.