Last Minute Spring Break 14-day Detoxification Program
By Dana Yarn, RDLD
Have you ever wanted to shed some last minute weight before a beach trip? A safe detoxification program is the answer. Before we dive into the details of this detox program, let's make it clear that these tips are not "crash diet" tips. They are actually lifelong habits that anyone could follow to maintain optimal weight and body fat percentage. Following these strategies will also help reduce any inflammation that could be keeping unnecessary weight on as a metabolic disruptor.
Now that it is clear this is no quick weight loss gimmick, which could damage the metabolism in the long run. Try these safe detox nutritional strategies that will not leave you feeling deprived to get last minute pounds off before a beach trip this spring.
When I put clients on a detox program we eliminate all of the high allergy foods including peanuts, soy, dairy, gluten, eggs, to name a few and they also eliminate all chemicals like artificial sweeteners, caffeine, etc. In order for them to get the most out of the program I push them to get in the sauna or steam room a few times per week (if they have one that is accessible) to clear the skin of toxins, they should also try to book a massage at least once over the 2 week period to aid in removal of toxins through the lymphatic system, exercise lightly and practice yoga, Pilates, foam roll and/or stretch daily.
As far as nutrition goes there is no deprivation, eat 3 balanced and healthy meals per day built off the approved food list (below) along with meal replacement shakes and supplementation. The supplements help clear the body of the toxins while ensuring there are no nutrient needs not being met.
Here is the "run down" of the program:
- Give yourself 14-days, if you are really nervous about giving something up like coffee or alcohol do a "prep week" and try to cut back on those drinks/foods.
- 1-2- meal replacement shakes per day- use a powder that is all natural, sweetened with stevia and comprised of pea, hemp, and/or rice protein, avoid soy and whey protein.
- Supplement with an all-natural fiber blend of insoluble and soluble fibers from actual plants.
- Consider taking detoxification nutrient packets for an added boost of removing toxins from liver and other major organs of the body.
- Eliminate all high allergy foods and of course processed foods. High allergy foods include: eggs, peanuts, soy, dairy, gluten, shellfish,and corn.
- Stick to the approved listof foods (below) and avoid high sugarand processed foods on the unapproved list.
Below is a list of approved and unapproved foods. This is the "meat and potatoes" no pun intended of the program, build meals around the approved foods.
APPROVED AND NON-APPROVED FOODS
VEGETABLES: Approved- all except corn and canned vegetables
FRUITS: Approved - all, BUT try to go for low glycemic like berries, dark grapes and pomegranates mostly.
PROTEINS: All, BUT try to get certified all natural and/or organic meats and limit pork and red meat consumption to 2x week at the most/ Non-approved processed lunch and breakfast meats like sausage, bacon, and cold cuts.
PLANT PROTEINS: Approved - all except non approved, unprocessed hummus is recommended/ Non-approved - anything soy (soy beans, tempeh, tofu, soymilk, etc.)
FATS AND OILS: Approved - extra virgin olive oil, coconut oil, clarified butter ghee, walnut, sesame, vegan mayo or sunflower oil/ Non-approved - margarine, anything with hydrogenated oils, vegetable, corn or canola oil, or mayo. (check labels for soybean oil, it tends to sneak into everything)
NUTS AND SEEDS: Approved- all except peanuts/ Non-approved - peanuts, peanut butter and oil
STARCHES AND GRAINS: Approved- wild rice, brown rice, quinoa, gluten free oats, amaranth, buckwheat, potatoes/ Non-approved - anything gluten containing, wheat, barley, rye, enriched flour, etc.
DAIRY PRODUCTS: Approved - non-sweet coconut, almond or hemp milk and non-dairy cheese/ Non-approved -cows milk, rice milk, cheese, yogurt and rice milk
CONDIMENTS: Approved- spices, herbs, sea salt, cocoa / Non-approved - ketchup, mustard, relish, soy sauce, BBQ sauce and iodized salt
SWEETENERS: Approved- stevia, xylitol, erythritol, and blackstrap molasses/ Non-approved - white/brown sugar, honey, agave nectar, corn syrup, aspartame, sucralose, or saccharin
A typical day of detoxing meals and snacks could look like this:
Breakfast - 2 scoops meal replacement shake, 1-1.5 c almond or coconut milk, 1 c frozen organic berries, and a handful of fresh spinach
Snack - ¼-1/2 c nuts (almonds, pistachios, or walnuts) and fruit or veggies and hummus
Lunch - Salad- grilled chicken or fish, over spring mix, nuts/seeds (pecans, walnuts, pumpkin seeds) cucumbers, tomatoes, fresh berries, with oil and vinegar as dressing.
Snack - another meal replacement shake like breakfast
Dinner - Salmon, sweet potato, and roasted brussel sprouts
You should expect to lose water retention weight, and you may be irritable within the first 4 days. Results vary depending on your current nutrition and lifestyle habits. I have seen clients lose over 10 pounds, and some not as many but they drop several inches off their waist and feel better overall. Regardless 14 days of eating this way will promote healthy lifestyle changes.
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