21 Day Clean Eating Cleanse
Every year, I make a pledge to kick off the new year with making my health more of a priority. This ALWAYS involves trying to lose the 3-5 lbs. I gained over the holidays.
I've learned over the years that the key to success is to avoid fad/trendy diets that are usually too extreme and unsustainable. The plan has to be something I can stick to for longer than a week or two.
What Is A 21 Day Reset?
This 21 Day Clean Eating Cleanse is a healthier approach to eating and involves choosing all-natural, healthy, whole foods and avoiding any processed, fake foods.
Clean eating isn't really a diet, it's a different way of looking at food.
Harmful foods like sugar, grains, hydrogenated oils, and conventional dairy can sabotage your metabolism, increase inflammation, and have negative effects on your body.
Persistent weight gain, low energy levels, muscle and joint pains, skin problems, digestive issues, imbalanced hormones, thyroid issues, and allergies are just a few of the conditions that can be directly related to your diet.
Avoiding these harmful foods for 21 days can drastically change your health, stimulate your metabolism, reduce inflammation, help control blood sugar, increase energy and mood, promote weight loss, and give you the body you desire and DESERVE.
What Can You Eat On The 21 Day Cleanse?
Enjoy healing, whole, real, fresh foods such as high quality protein, fresh organic vegetables and fruit, and healthy fats.
Eat High Quality Protein
Protein should be consumed at every meal and snack (grass fed beef, organic eggs, organic poultry, wild caught fish).
Eat TONS Of Veggies
Most of our vitamins, minerals, and helpful nutrients come from vegetables. I recommend low-carb veggies as they are higher in fiber. For my female patients, increasing fiber intake with veggies also helps to diminish excess estrogen levels in the body.
Too much estrogen often contributes to why most women have trouble losing weight.
The best low-carb veggies include broccoli, cauliflower, spinach, asparagus, mushrooms, kale, celery, arugula, bell pepper, onions, zucchini, cabbage and cucumbers.
Buy Organic Meat & Veggies
It is important to buy organic meats and vegetables to avoid exposure to antibiotics, growth hormones, and the pesticides and herbicides that are so commonly sprayed on the vegetables.
Organic foods can cost slightly higher, if this is a concern for you, at the very least, make sure to buy the "dirty dozen" as organic.
Apples, celery, bell peppers, peaches, strawberries, nectarines, grapes, spinach, lettuces, cucumber, blueberries, and potatoes should all be organic. I also include kale and green beans on my list.
Manage Your Fruit Intake
Fruit is incredibly healthy for you, but it does contain sugar. I recommend keeping your total fructose levels below 15 grams per day. Stick with lower fructose fruits like berries and citrus fruits.
Consume Healthy Fats
We no longer have to fear fat. Fat doesn't actually make us fat. Healthy fats are critical for weight loss and proper hormone balance and are often the missing link for finding balance.
Coconut oil, olive oil, avocados, nuts and seeds, grass fed beef, grass fed butter, whole eggs, and ghee are great sources of healthy fats and should be consumed at every meal.
Adding a teaspoon of coconut oil is one easy, delicious way to increase your consumption of healthy fats.
Include a teaspoon of coconut oil into your morning cup of decaffeinated coffee or tea to increase energy, add flavor, and get a healthy dose of good fat before your morning work out.
Foods To Avoid For 21 Days
Eliminate harmful, inflammatory foods such as sugar, grains (including gluten), conventional dairy, processed foods, alcohol, caffeine, artificial sweeteners, and hydrogenated oils (vegetable oils).
Avoid All Grains & Gluten
Eliminate all grains including gluten. Wheat, rye, barley and other gluten-containing grains such as corn, rice, quinoa, and oats. All flour products, bagels, pasta, and cereals should be eliminated.
Gluten is a protein found in wheat and grains. You have to completely take gluten out of your diet to begin to reset your gut. Gluten creates inflammation and can be the root cause of many inflammatory conditions.
Not everyone is sensitive to gluten. You may find that you can add this back into your diet slowly after the 21 day reset with little to no problem.