Before I go into detail about my detox and what I have consumed and burned off through exercise, there are a few things you should know about a detox.
1. Detox should last about 3-7 days and NO LONGER. You will be almost completely removing food groups which is only okay for detox and not for daily diet. Detox can be performed every 2-3 months for a jumpstart in weight loss.
2. You can eat ANYTHING as long as it fits into these three categories:
- Lean protein found in fish, chicken and turkey. This ONLY includes boneless, skinless breast varieties of turkey and chicken and absolutely does NOT include lunchmeat.
- Green vegetables: green beans, broccoli, spinach, zucchini, lettuces, celery, asparagus, green cabbage, cucumbers. This does NOT include peas. Peas, corn and potatoes are not considered vegetables. They are starch and count as carbohydrates the same way that bread, rice and pasta do.
-Low-fat cottage cheese. Listen, I am not a fan of cottage cheese. However, here is the bottom line: you are detoxing from sugar and carbohydrates in order to make your body drop a few pounds as well as absorb nutrients better once you are done. I would rather have yogurt, but yogurt has sugar. Cottage cheese is the only acceptable dairy product other than skim milk. The problem with skim milk is that it will add to your daily calories and you should be chewing your calories during detox, not drinking them.
You may eat these three categories until they come out your ears. Be careful to watch protein intake because protein will increase your calories quicker than the other categories. If you have a piece of fruit, you may have one and it has to be in the morning. That also goes for an unsalted rice cake. Think of food as fuel during your detox. Detox does not last long, so you are not without the food you love for long. Suck it up! You can do it!
Recipe for homemade dressings:
Buy the Kraft Good Seasons dressing that you make at home. I buy the plain italian seasoning. DO NOT FOLLOW THE DIRECTIONS ON THE BOX. Instead, place spices in cruet. (I also put ground Cayenne Pepper in ine because I love evrything spicy... Cayenne is supposed to also raise your metabolism, but if that were really a factor in weight loss I would have the metabolism of a 13 year old boy because I carry that crap in my PURSE with me everywhere!)
Fill with vinegar (I prefer Apple Cider as well as Balsamic, you can choose what you like - ALL vinegars are cleansing) to above the water line on the cruet. Add water to the middle of the neck. top with a very quick dash of olive oil - it should not even amount to a half teaspoon. Shake liberally. Enjoy!
HERE WE GO!!!!
3-30-09 142 lbs
Goals: Deficit 300 calories at least through cardio exercise
Ingest 1080 to 1250 calories
8:00 AM Breakfast
Banana and Peanut Butter-topped Rice Cake
Quaker Unsalted Rice Cake - 35 calories, 1 g protein
1 tbsp Maranatha Organic No-stir peanut butter - 95 calories, 3.5 g protein
1 medium banana - 100 calories
Black coffee with Splenda - 5 calories
10:00 AM Snack
Breakstone low-fat cottage cheese, 1 4-oz container 90 calories, 11 g protein
10 raw green beans 15 calories, 1 g protein
12:30 PM Lunch
Tuna-topped Salad with Fresh Balsamic Vinaigrette
1/2 Starkist Creations Hickory Smoked Tuna (flavor fresh pouch) 100 calories, 17.5 g protein
1.5 cup lettuce greens 9 calories
10 raw green beans 15 calories, 1 g protein
2 tbsp balsamic vinaigrette 25 calories
NORMALLY, I WOULD HAVE HAD A SNACK AT 2:00. SINCE I WAS ABOUT TO WORK OOUT, I HELD OFF BECAUSE YOU SHOULD NOT EAT AT LEAST FOR AN HOUR AND A HALF BEFORE YOU EXERCISE.
4:00 pm WORKOUT
Drank 20 calorie energy powder added to water
34 minutes/300 calories on stepper
15 minutes/1 mile/100 calories on treadmill, interval training: Ran .05 mile @ 5.4 mph/walk .05 mile at 3.0 mph
Total Cardio: 49 minutes, 400 calories
4:50 PM After-cardio snack
Breakstone low-fat cottage cheese, 1 4-oz container 90 calories, 11 g protein
10 raw green beans 15 calories, 1 g protein
6:50 PM Dinner
Balsamic Chicken with Broccoli and Salad
4-5 oz cooked boneless, skinless chicken breast in balsamic vinegar 276 calories, 42 g protein
1.5 cup lettuce greens 9 calories
1/2 cup broccolli 15 calories, 2 g protein
2 tbsp homemade balsamic vinaigrette 25 calories
8:00 PM Snack Breakstone low-fat cottage cheese, 1 4-oz container 90 calories, 11 g protein
10 raw green beans 15 calories, 1 g protein
Daily totals: 1079 calories, 103 grams protein
NOTES: I need to eat a few more calories tomorrow! I ended the day coming up a little short. I am sure I will feel it in my energy level tomorrow.
*REMEMBER, THIS WAS MY MEAL PLAN. I CAN NOT WRITE PLANS FOR THOSE I DON'T TRAIN OR HAVE NEVER EVEN MET. IF YOU HAVE ANY QUESTIONS, PLEASE SEE Disclaimer & Resource Information.
