Week-1
Mark your calendar, cleanse days are: Mon-Tues-Thurs-Fri. Menus are designed to provide proper nutrients to sustain and assist the body and liver during the detox portion of the protocol: approximately 21 days. During week-1 you’ll abstain from dairy, grains and animal protein with the exception of pasteurized egg whites and Whey protein powder. As the week's progress more whole foods will be added: dairy, fish, chicken and grains allowing the body a chance to readjust as well as giving you an opportunity to evaluate what foods you may have developed intolerance's to.
On these days you’ll start the day with green tea
which is high in antioxidants. A Protein Power Smoothie for breakfast. 2-8oz glasses of Green Drink+chia seeds (1)-mid-morning and (1) late afternoon. At
lunch, low-sodium chicken broth along with ½ sweet potato baked
seasoned with a tsp olive oil and honey. If you wish to add additional seasoning, try
using pumpkin pie spice it makes the sweet potato scrumptious and delicious,
but if you prefer salt & pepper, substitute Himalayan or sea salt instead
of regular table salt. For dinner, Roasted Vegi Soup Puree with sliced
avocado and 12oz Spa/Hydrator. Don’t
forget to drink plenty of water throughout the day. For a mid-afternoon
snack, cantaloupe; cantaloupe is requisite to the protocol. For dessert or late snack, feel
free to enjoy mixed berries, peaches, plums or apricots. Avoid
oranges, grapefruit, mangoes and bananas they’re extremely high in
complex/simple (sugar) carbs and will be counterproductive to weight loss. If you like watermelon, eat it early in the day around lunchtime or afternoon; watermelon is considered a diuretic, you don't want to keep running to the bathroom in the middle of the night sabotaging your sleep.
You'll notice the menu has a high fibrous carb ratio for each day. This reflects the Diet C example I outlined in the "Demystifying Carbohydrate" section. The high fibrous carb formula helps to maintain a more even distribution and time release of glucose (blood sugar) rather than a sudden surge that tends to create an insulin spike followed by a low-blood sugar crash when you consume foods high in complex/simple carbs.
You'll notice the menu has a high fibrous carb ratio for each day. This reflects the Diet C example I outlined in the "Demystifying Carbohydrate" section. The high fibrous carb formula helps to maintain a more even distribution and time release of glucose (blood sugar) rather than a sudden surge that tends to create an insulin spike followed by a low-blood sugar crash when you consume foods high in complex/simple carbs.
Day1(Sun) is considered a pre-cleanse day to
prepare the body for the cleanse. While day 4 (Wed) and day7(Sat) are post
cleanse days to gently break the fast to
re-regulate your body and digestive system without shocking it. You’ll have a
smoothie for breakfast minus the protein powder isolate, since you'll consume more protein throughout the day. For lunch, choose
either steamed/roasted vegetables or sliced tomato with balsamic reduction (avoid adding any lettuces or raw spinach at this stage). You
will also be scheduled for only (1)-8oz Green drink with chia. I suggest having it
sometime during the day when you think you’ll be hungry; for me it’s the later
part of the afternoon usually with my cantaloupe.
Dinner consists of egg white omelet with vegetables and fresh tomatillo
salsa (no cheese at this stage). A link has been provided for menus coinciding with each phase of the protocol as well as food recipes.
Week-2
Congrats! You made it through week one. The next couple of weeks will be a lot easier. The first week is always the toughest to get through, but I promise it will be well worth it. During this next week you’ll be adding more whole foods back into your diet such as vegetables, chicken, turkey, fish as well as some dairy and low fat cheeses: Mozzarella, parmesan, jack/Colby, plain non-fat Greek yogurt and cottage cheese. However, you’ll still be abstaining from meat and gluten during this period. To substitute, you will be using brown rice, rice pasta, whole grains and whole grain breads; I recommend Ezekel 4:9 bread; they have a raisin cinnamon brand that’s real yummy. Check your local health food emporium for other types. If you’re looking for a thicker heartier variety you may also find gluten-free buns; these make great bread substitutes for sandwiches. Salads, vegetable pasta, pasta sauce and even sandwiches will be on the menu. I’ve outlined some really great dishes with recipes for this week.
Your cleanse days will remain the same: M-T-T-F using the same format as week one with protein power smoothies in the morning, 2-8oz green drinks throughout the day and hydrators with your meal. Lunch can be your choice: Vegetable chili, ½ sandwich and cup of soup, or small salad with grilled/roasted vegetables and soup. Feel free to mix and match. Dinner, you’ll choose two items (1) starter and (1) entrée and a snack of non-fat Greek yogurt and fruit. Remember to have either cantaloupe or papaya daily and lots and lots of water
Non- cleanse days: S-W-S your choice of fish or grilled chicken (skinless), vegetable pasta, salads, and a minimal amount of complex carbs such as rice, quinoa or potatoes. The key is still to maintain a high fibrous carb ratio. As you move forward into the real world of healthier eating, you’ll become more cognizant of your complex carb intake and begin to modify your food choices in order to maintain a healthier more rounded balance without having to count calories. Just be aware of your ratio (50% carb-25% protein-25% fat) and portions.
Your goal is to eat at 4-5 small meals over the course of the day that breaks down to every 2-3 hours. This way you’ll never be hungry, your blood sugar will never drop and your hormones will always be balanced keeping you in a happy healthy state of being.
Each of the recipes outlined in this protocol contain a list of macro/micro nutrient values. It’s important to maintain a balanced nutrient portfolio. Each day try to keep a running total of the nutrients you’ve consumed for that day. The goal is to get as close as you can to the recommend nutrients (RDI):
Macro/Micro Nutrient Value:
Kcal-. Daily calorie calculator Vit A-30,000-50,000 (non-synthetic)
Protein-Body Fat % & Lean Mass Vit C-500-1,000mg
Carb:50% of caloric intake Calcium-500-1200mg
Complex-30-50% “ “ Potassium-4700mg
Fibrous-50-70% “ “ Magnesium-
Fat-25% “ “ Sugar-85-105gr
Omega 3-1.5gr Sodium-1500mg
Take a moment out from each day whether in the morning or evening to meditate or to just pamper yourself, remember, this is the first step to a healthier new you. Enjoy!
Congrats! You made it through week one. The next couple of weeks will be a lot easier. The first week is always the toughest to get through, but I promise it will be well worth it. During this next week you’ll be adding more whole foods back into your diet such as vegetables, chicken, turkey, fish as well as some dairy and low fat cheeses: Mozzarella, parmesan, jack/Colby, plain non-fat Greek yogurt and cottage cheese. However, you’ll still be abstaining from meat and gluten during this period. To substitute, you will be using brown rice, rice pasta, whole grains and whole grain breads; I recommend Ezekel 4:9 bread; they have a raisin cinnamon brand that’s real yummy. Check your local health food emporium for other types. If you’re looking for a thicker heartier variety you may also find gluten-free buns; these make great bread substitutes for sandwiches. Salads, vegetable pasta, pasta sauce and even sandwiches will be on the menu. I’ve outlined some really great dishes with recipes for this week.
Your cleanse days will remain the same: M-T-T-F using the same format as week one with protein power smoothies in the morning, 2-8oz green drinks throughout the day and hydrators with your meal. Lunch can be your choice: Vegetable chili, ½ sandwich and cup of soup, or small salad with grilled/roasted vegetables and soup. Feel free to mix and match. Dinner, you’ll choose two items (1) starter and (1) entrée and a snack of non-fat Greek yogurt and fruit. Remember to have either cantaloupe or papaya daily and lots and lots of water
Non- cleanse days: S-W-S your choice of fish or grilled chicken (skinless), vegetable pasta, salads, and a minimal amount of complex carbs such as rice, quinoa or potatoes. The key is still to maintain a high fibrous carb ratio. As you move forward into the real world of healthier eating, you’ll become more cognizant of your complex carb intake and begin to modify your food choices in order to maintain a healthier more rounded balance without having to count calories. Just be aware of your ratio (50% carb-25% protein-25% fat) and portions.
Your goal is to eat at 4-5 small meals over the course of the day that breaks down to every 2-3 hours. This way you’ll never be hungry, your blood sugar will never drop and your hormones will always be balanced keeping you in a happy healthy state of being.
Each of the recipes outlined in this protocol contain a list of macro/micro nutrient values. It’s important to maintain a balanced nutrient portfolio. Each day try to keep a running total of the nutrients you’ve consumed for that day. The goal is to get as close as you can to the recommend nutrients (RDI):
Macro/Micro Nutrient Value:
Kcal-. Daily calorie calculator Vit A-30,000-50,000 (non-synthetic)
Protein-Body Fat % & Lean Mass Vit C-500-1,000mg
Carb:50% of caloric intake Calcium-500-1200mg
Complex-30-50% “ “ Potassium-4700mg
Fibrous-50-70% “ “ Magnesium-
Fat-25% “ “ Sugar-85-105gr
Omega 3-1.5gr Sodium-1500mg
Take a moment out from each day whether in the morning or evening to meditate or to just pamper yourself, remember, this is the first step to a healthier new you. Enjoy!
