5-Day Detox Protocol
Feeling bloated after all the holiday festivities? Here is my 5-day Detox protocol designed to flush your system, balance your blood sugar, and eliminated the bloat so you can get back to feeling normal and back to your prescribed diet and training plans!!
Detox Meals and Program Structure:
Breakfast – Start you day with a Detox Shake.
1 serving of protein powder + 1 cup leafy greens (kale, spinach) +
1 tbsp nut butter or chia/flax seeds) +
unsweet nut milk of choice. Hemp, macadamia, almond, coconut
Lunch and Dinner - Meal structure is the same for both
1 lean protein (male = 6oz, female = 4.5oz) +
2-3 cups non-starchy veggies (unlimited) +
1 fat (male= 1 tbsp, female= 1/2 tbsp)
Morning Snack – small handful of nuts (ten to twelve nuts), such as almonds, walnuts, pecans, or macadamias. This is optional; you may not need it if you still feel full from the breakfast shake.
Afternoon Snack - 1 serving of protein powder + 1 serving of fruit. (males = 1 cup, females = 1/2 cup)
Eat until you are gently satisfied – 80% full.
To keep things simple prepare very basic protein options (chicken, fish, turkey, tofu, or lean red meat, limit red meat to once during the 5 days) and cook non starchy vegetables in advanced (steamed, sautéed, grilled, or roasted). Non starchy veggies are unlimited so I suggest cooking multiple veggies so you can rotate through them at each meal.
Do not eat within 3 hours of bedtime
Foods to enjoy with Detox Protocol:
Nonstarchy vegetables: artichokes, arugula, asparagus, bean sprouts, beet greens, bell peppers, bok choy, broccoli, broccoli rabe, Brussels sprouts, cabbage, cauliflower, celery, collards/collard greens, cucumber, daikon radish, dandelion greens, dark green leafy vegetables, eggplant, endive, fennel, garlic, green beans, hearts of palm, kale, leeks, lettuces, mixed greens, mushrooms, mustard greens, napa cabbage, onion, peppers (all types), radicchio, radishes, romaine, scallions/green onions, shallots, snap beans, snow peas, spinach, summer squash, Swiss chard, tomatoes, turnip greens, watercress, zucchini
Starchy vegetables: beets, carrots
Sea vegetables e.g. arame, dulse, kombu, nori, wakame
Herbs and spices
Herbs e.g. basil, chives, cilantro, curry leaves, dill, lemongrass, mint, oregano, parsley, sage, rosemary, thyme
Spices e.g. cayenne pepper, chili powder, cinnamon, coriander, cumin, fenugreek seeds, ginger, mustard seeds, onion powder, paprika, turmeric
Fruits – in moderation, low-sugar fruits, portion sizes shown in the recipes in the book
E.g. berries, melons, apples (serving size 1/2 cup, fresh or frozen)
Proteins
Serving size 4-6 ounces
Where possible, use sustainably raised, grass-fed, or organic
Meat – lean and grass-fed, e.g. beef, grass- or pasture-raised beef jerky (with no nitrates)
Fish and seafood – wild, e.g. bass, cod, herring, tuna, salmon, sardines, snapper, salmon jerky
Poultry – organic, skinless, e.g. chicken, turkey, natural turkey jerky
Eggs – omega-3, pasture rasied, organic
Fermented soy products – non-GMO, e.g. tofu and tempeh
Protein powder for shakes – hemp protein, chia protein, rice protein, pea protein
Nuts and seeds
Nuts, raw, e.g. almonds, Brazil nuts, cashews, macadamia nuts, pecans, pine nuts, walnuts
Nut butters, raw if possible e.g. almond butter, cashew butter, macadamia nut butter, walnut butter
Seeds, raw, e.g. chia seeds, flaxseeds, hemp seeds, pumpkin seeds, sesame seeds
Tahini / sesame seed paste
Unrefined oils and fats
Extra virgin olive oil
Avocado oil, flax oil, walnut oil
MCT oil
Extra virgin coconut butter / coconut oil
Sesame oil, for flavoring
Nuts and avocados
Other foods
Canned full fat coconut milk, unsweetened hemp milk, unsweetened almond milk
Capers, canned or jarred Kalamata olives
Broth (low-sodium), mustard, tamari (low-sodium, gluten-free), kimchi, salt, black peppercorns, vinegar (apple cider vinegar, balsamic vinegar)
Beverages
Keep hydrated
Fresh filtered water – drink at least 80oz to 1 gallon per day
You can also drink hot water with a squeeze of lemon or noncaffeinated herbal teas (hot or iced) such as Yogi tea, Mighty Leaf tea, or Tazo throughout the day
Foods to avoid with Detox Protocol:
Sugary/sweet foods
All sugar products including sugar, agave, honey, molasses, etc.
Liquid sugar calories in sweet drinks – soda, sports drinks, sweetened teas and coffees, energy drinks, fruit drinks, and hundreds of other sugary drinks
Fruit juice
High fructose corn syrup HFCS
Foods containing sugars
Artificial sweeteners and sugar substitutes
Gluten
Found in wheat, rye, barley, spelt, kamut, triticale, and oats
All grains
Including gluten-free grains
Including breads, bagels, flours, pastas, cereals, and snacks, even gluten-free ones
Dairy
Milk, yogurt, cheese, butter, cream
Casein (found in non-dairy products)
Note that eggs are allowed; they don’t come from a cow
Beans or legumes
Beans, lentils, split peas, etc.
Note that green beans are allowed
Processed foods
All processed and factory-made foods
Chemicals, preservatives, additives
Artificial sweeteners
High-fructose corn syrup
Hydrogenated fats
Monosodium glutamate MSG – including anything with the word “glutamate” in it, gelatin, hydrolyzed vegetable protein (HVP), textured protein, hydrolyzed plant protein (HPP), yeast extract, glutamate, autolyzed plant protein, yeast food or nutrient, glutamic acid, autolyzed yeast, vegetable protein extract, anything “hydrolyzed”, protease, anything “enzyme modified”, anything containing “enzymes”, umami, carrageenan, bouillon and broth, stock, any “flavors” or “flavoring”, maltodextrin, barley malt, malt extract, natural seasonings
Refined oils
All refined and processed vegetable oils
E.g. corn oil, soybean oil, canola oil, sunflower oil
Note that extra virgin oils and fats are okay
Alcohol
Any type – it’s just sugar in a different form
Caffeine
Coffee
Soft drinks and energy drinks
Other stimulants and sedatives
Sample Meal Plan:
Breakfast Shake: 2 scoops vegan protein + 1 cup unsweet almond milk + 1 cup kale + 1 tbsp chia seeds
AM Snack: 12 almonds (optional)
Lunch: 4.5oz chicken breast + 1 cup broccoli + 1 cup mushrooms + 1/2 tbsp MCT Oil
Afternoon Snack : 2 scoop vegan protein + 1 cup unsweet almond milk + 1/2 cup blue berries
Dinner: 4.5oz ground turkey (99% lean) + 2 cups Brussel sprouts + 1/2 tbps olive oil
This plan should be followed for no more than 5 days. Once you are done with this protocol you should go back to normal eating. If you need further assistance on how to create a healthy meal plan or want to learn how to eat to lose weight I can create a custom plan for you.
Make sure to share this post with a friend!!! You can even plan to do the detox together!!!!
Love and Light,
NikkiFIT
Got questions? Email me at nikki@nikkifitfintess.com