The 21-Day Detox Nutrition Challenge

FatBeGone

The 21-Day Detox Nutrition Challenge

WHY GIVE THIS CHALLENGE YOUR ALL

The main purpose of this challenge is eat clean foods which will shrink your stomach (midsection) by avoiding and even limiting foods which can cause bloating of all kind like gas-bloat, liquid-bloat, menstrual-bloat, inflammation related bloat, acid reflux bloat, lactose intolerance related bloat, and constipation or waste related bloat.

OVERVIEW, OUTLINE, BENEFITS

• We are Intentionally Avoiding meats, alcohol, caffeine, process foods, sugars of all kinds (no honey, no nectar, no artificial sweeteners), no salts (no sodium) and even most of the foods which are not listed because they can cause or lead to bloating which we are working to avoid as we shrink our stomachs on purpose.
• You can do this and you can definitely use it to earn a smaller waist and a healthier and more improved you on.
• The Refueling Strategy is to help eliminate cravings, stress and binge eating moments.
• The Meal Types [Smoothie, Salad, Soup & Shake] will…
  • (1) Improve Digestion,
  • (2) Promote Detoxification,
  • (3) Move you towards achieving your fat, weight and inches goals while also building, toning and sculpting more lean muscle and
  • (4) Extract more energy & nutrition on purpose.
• The challenge itself will force you to use your Creative Problem Solving Skills to identify, explore and creator some interesting meal combination (detox smoothies, raw salads, tasty soups and protein shakes) you can add to your meal library and consume for a lifetime.
• The Foods Listed provided below are for health and clean meal building purposes.
• Have fun taking-on this challenge. It is definitely worth the effort, energy and TIME you will give to it.

THINGS TO AVOID

• No Meat of any kind. No chicken. No fish. No beef…
• Soda
• Dairy
• Salt
• Sugar
• Alcohol
• Caffeine
• Coffee
• Sweeteners
• Processed Foods
• Fried Fast Foods
• No Grains (no corn, no oats, no wheat, no barley, no quinoa)

RULES OF THE NUTRITION CHALLENGE

1. Consume raw, cooked, blended or pureed fruit, veggies, nuts, seeds, beans & peas.
2. Water is the main beverage. Nut milk are optional for smoothies.
3. Fruit are restricted to Meal 1 and/or Meal 2.
4. Meal 2 must be RAW vegetables, seeds, nuts, fruit and COOKED legumes.
5. Nuts and seeds can be added to every meal except for Meal 4.
6. Tea and/or freshly squeezed lemon can be added to WATER.

SUGGESTED DETOX STRATEGIES

DAILY

• Prayer often
• Meditation with stretching (Yoga) morning and night.
• 64 to 96 oz of water daily
• A good daily multi-vitamin (With meal 1)
• A daily Omega 3 Fish Oil (With meals 1 and 4)
• At least 10 minutes of sunlight daily

2 OR MORE TIMES A WEEK

• Epson Salt Bath – Soak in warm-water with 1-2 cup of Epson salt. Purchase the kind with chamomile or lavender for added benefits.
• Dry Brush your skin by gently brushing from your extremities inward towards your heart.

THE NUTRITION REFUELING STRATEGY

We will use The 4-4-12 Nutrition Refueling Strategy where you consume 3 equally balanced meals (Smoothie, Salad, Soup) every 4 hours with one 20g Protein Shake then 12 hours of daily Intermittent Fasting. Drop the Salad & Soup on Tuesdays and Fridays. Consume the Smoothie within 1 hour before the main workout for the day then the Shake within 1 hour after the main workout on those two days.  NOTE: Liquid Fasting is acceptable but with no sweeteners. The best options is water with lemon, water with tea, water with tea & lemon or just water.

THE 4-4-12 NUTRITION REFUELING STRATEGY WITH STRATEGIC FASTING ON TUESDAYS & FRIDAYS

• SUNDAY:  Smoothie, Salad, Soup, Shake
• MONDAY:  Smoothie, Salad, Soup, Shake
• TUESDAY:  Liquid fast plus Smoothie & Shake (within 1 hour before & after main workout)
• WEDNESDAY:  Smoothie, Salad, Soup, Shake
• THURSDAY:  Smoothie, Salad, Soup, Shake
• FRIDAY:  Liquid Fast plus Smoothie & Shake (within 1 hour before & after main workout)
• SATURDAY:  Smoothie, Salad, Soup, Shake

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CHOOSE A REFUELING SCHEDULE

SAMPLE MEAL SCHEDULE (A)

• Meal 1: 05:00am
• Meal 2: 09:00am
• Meal 3: 01:00pm
• Meal 4: 05:00pm
• Fast for 12 hours (5:00pm to 5:00am)

SAMPLE MEAL SCHEDULE (B)

• Meal 1: 06:00am
• Meal 2: 10:00am
• Meal 3: 02:00pm
• Meal 4: 06:00pm
• Fast for 12 hours (6:00pm to 6:00am)

SAMPLE MEAL SCHEDULE (C)

• Meal 1: 07:00am
• Meal 2: 11:00am
• Meal 3: 03:00pm
• Meal 4: 07:00pm
• Fast for 12 hours (7:00pm to 7:00am)

SAMPLE MEAL SCHEDULE (D)

• Meal 1: 08:00am
• Meal 3: 12:00pm
• Meal 4: 04:00pm
• Meal 5: 08:00pm
• Fast for 12 hours (8:00pm to 8:00am)

SAMPLE MEAL SCHEDULE (E)

• Meal 1: 09:00am
• Meal 2: 01:00pm
• Meal 3: 05:00pm
• Meal 4: 09:00pm
• Fast for 12 hours (9:00pm to 9:00am)

THE HYDRATION (LIQUID FASTING) STRATEGY

Work hard and smart to also focus only on drinking Water, Water with tea, Water with lemon, or Water with tea or lemon. We are avoiding coffee and other beverage with the exception of finding a low sugar NUT milk which can be used with Smoothies.

Liquid Fasting is acceptable to use ALL THE TIME but with no sweeteners. Again, the best options are water with lemon, water with tea, water with tea & lemon or just water. Lemon and tea both help to improve digestion.

Focus on the structure of 4 hydration session every 4 hours to use water as a filler and a buffer. This way you don’t over tax your kidney not do you have to worry about going to the bathroom all day either.

INSTRUCTIONS: Consume 8 to 12 ounces approximately 30-minutes before and 30 minutes after each schedule meal. 

EXPLORE…

• 08 oz x 2 (before & after) x 4 times = 64 oz a day
• 10 oz x 2 (before & after) x 4 times = 80 oz a day
• 12 oz x 2 (before & after) x 4 times = 96 oz a day

THE 4’S – SMOOTHIE, SALAD, SOUP & SHAKE MEALS

• Meal 1: Smoothie – Detox Smoothie
• Meal 2: Salad – Raw Vegetables.
• Meal 3: Soup – Cooked Vegetables
• Meal 4: Shake (20g of protein powder)

THE INGREDIENTS LIST – WHAT’S INCLUDED

Build, prepare and share meals which are aligned with (1) the rules of the challenge, (2) the ingredients of this challenge and (3) your assigned nutrition numbers. This will give you a playground to play, explore, plan, prep, experiment and to discover some NEW foods and even meal options while using only the listed ingredients like you see on the T.V. Program know as CHOPPED.

INSTRUCTIONS FOR PREPARING BEANS (Black, Read, Kidney, White, Gorbanzo, Etc.)

1. Soak for 24 hours rinse well.
2. Re-add water and bring to a boil, let them cool then rinse again.
3. Re-add water and cook until tender.
4. Pour off water, rinse one last time then package, store and use the unseasoned cooked beans. You can use them with soups and salad.

GETTING MORE FROM EACH MEAL

MEAL 1: Detox Smoothie – can be the easiest and naturally sweatiest because fruit can be added. Work together to search the Internet for some of the best. Again, be sure to include some of the following high alkaline foods.  Explore and have fun and you build meal combination which works best for you. Build them and own them while know exactly what goes into your body.

M-Wiggles Detox Blend

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MEAL 2: Raw Veggie Salad – Spinach, Kale, Lettuce, Cucumbers, Parsley, Cilantro, Almonds, Walnuts, Pecans, Sunflower Seeds, Chia Seeds, Flax Seeds, Hemp Seeds, Peppers, Celery, Ginger, Tomatoes, Green Beans, Avocado, Lemon, Lime, Kidney Beans, Chickpeas, Black Beans, Peas, Carrots, Coconut, Herbs, Spices 

Vinaigrette Salad Dressing Jar Tutorial Jar Ideas

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MEAL 3:Soup – Keep it simple. Less ingredients can equal less time, work or even money to purchase. Do some research to explore Soup recipes. Then create the one that most agree with your current interest or reality. One batch can last you for 3 to 4 servings which also represent days in our case. Don’t let your mind and the thoughts of boredom stop you from eating the same things because we want to limit & control what is going in to assist with the detox process. Keep it simple when you explore the soup options. On batch of soup can last you a week or approximately 2-4 days pending the recipe. I advise that you start with a bean base and add veggies, spices and herbs to the recipe. AVOID SALT.

LIST OF VEGGIES FOR THE SALADS & SOUPS – Spinach, Kale, Lettuce, Cucumbers, Parsley, Cilantro, Almonds, Walnuts, Pecans, Sunflower Seeds, Chia Seeds, Flax Seeds, Hemp Seeds, Peppers, Celery, Ginger, Tomatoes, Green Beans, Avocado, Lemon, Lime, Kidney Beans, Chickpeas, Black Beans, Peas, Carrots, Coconut, Herbs, Spices

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MEAL 4:Protein Shake (20g) – Stay away from high carbohydrate proteins such as Muscle Milk. Do your homework in this area too. Whey Protein is basically a fast acting animal-based protein which is best used before or/and even after working out to quickly give our bodies the proteins it needs to build, maintain and repair your cells.

GNC Whey Low/No Carbs Plant-Based

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