3 day detox diet: your healthy weight loss food plan · • new addition: a greens powder (i use...

3 Day Detox Diet: Your Healthy Weight Loss Food Plan

Daniel Munday, DPM Performance Body Transformation Specialist

© 2016 All Rights Reserved

This special 3 Day Detox Food Plan was created because for time and time again I’ve heard the same story from my clients.

They feel like they’ve undone all their hard work over the previous months because of one crazy weekend blow out. Or, maybe you’re just starting out and confused about what to follow and what to ignore, this is your perfect starting point.

It doesn’t have to be overwhelming.

The aim of this book is to take the confusion out of healthy eating once and for all.

The rut stops here

Follow this 3 Day Detox Food Plan and start feeling better about yourself while putting the good stuff back into your body.

You won’t need to follow a crazy lemon detox diet. You don’t have to drink foul tasting syrups or some ‘magic’ pill. All you have to do is keep this book handy and use it as your detox bible.

This is a short book on purpose. Because I don’t want the real message to be hidden amongst pages of clutter.

Guidelines To Follow:

This 3 day detox should be followed as pretty much to the letter as posisble. Of course some foods you will substitute with ones you prefer. Just try and swap like for like.

Meals don’t have to be as listed. Use any from the cookbook or other approved recipes to substitute.

You can’t make excuses with this. This is the big key. When you ‘get’ this you’ll get results.

Follow the meal plan that’s set out, follow the recipes in the book or use approved alternatives and you’ll be back on track.

And importantly, make sure you record everything that passes your lips on the food diary template that’s included. Yes, it’s a pain in the arse. But I get you to do it for a reason.

When you finish the 3 day detox you should have 1 processed carb hit on day 4. If you are working out on this day have it after your workout for best result.

The best options are quinoa, rice, rice noodles or porridge.

You are allowed a maximum of 3 cheat meals (anything you want including alcohol).

A sample menu is at the back of this book for the remaining 4 days.

*** If you don’t eat meat simply substitute any of the meat options included for a fresh protein source – ie fish, lentils, beans, chickpeas, eggs etc – NOT tofu

Shopping List: What You’ll Need

NOTE: You won’t need absolutely everything on here - it is a guide as to what you will need. Let your personal tastes direct what you buy

• Coconut Oil (buy from a health food shop or some Coles have it) • Eggs • Unsalted, raw nuts • Chopped nuts (any choice) • Seeds • Green tea • Peppermint tea • Lean meat – red meat, chicken, turkey (whatever you like) • Fresh fish (buy on the day if you can or frozen as last resort) • Salmon • Tuna • Mixed beans • Chick peas • Green peas • Hummus • Avocado • Lettuce • Tomato • Spinach • Carrots • mushrooms • Garlic • ginger • Onion • Red and green capsicum • Broccoli • Strawberries • Bananas • Kiwi fruit • Apples • Oranges • Pears • Frozen or fresh mixed berries • Paprika • Cinnamon • Herbs • Sea salt • Cracked pepper • Natural Peanut Butter (literally just peanuts and nothing else) or

ABC spread (Almonds, Brazil and Cashew Nut spread) - Tastes

like peanut butter but 1000 times better and tastier. Get it from the health food or spread section of your supermarket

• OPTIONAL: Grass Fed Protein powder OR any veggies not on this list

The only brand I recommend are the Pure Protein - Healthy Chef by Teresa Cutter This is because it has very minimal ingredients and use high quality protein without any nasties or sweeteners.

You can buy online here:

https://secure.thehealthychef.com/shop/ (not an affiliate link)

• NEW ADDITION: A Greens powder (I use Nature’s Way Super Greens Plus but feel free to use one that suits your taste)

The Greens drink is a new addition I’ve started implementing because most of us (probably all of us) don’t eat enough veggies.

This helps give us an extra boost to what we currently eat plus gives us the benefit of having stuff that we normally wouldn't eat if it wasn't in the drink.

I prefer the powder. Just use a reputable brand of Greens drink and add to water or coconut water each morning.

If you have never had coconut oil before this stuff can make a massive improvement to your results.

As a side note, if you are ever coming down with a cold, take a tablespoon and drink it. Yep, night and morning for a day or two and you’ll be back on track.

Coconut oil can also help boost your metabolism so this new version will have a big focus on it. And no, it will not make you fat or raise your cholesterol.

Approved Carb Sources • Quinoa • Polenta • Buckwheat • Rice – brown or white • Rice noodles • Oats (providing you don’t have a gluten intolerance or

coeliac

https://secure.thehealthychef.com/shop/

Rules To Remember

• You can have any fruit or vegetable except potato and corn for these 3 days. (Corn is a grain, not a vegetable). The shopping list is just a guide. Sweet potato is allowed. You can have corn and potatoes on non detox days though

• You can have one or two coffees a day but it must be a long black or espresso shot – NO MILK! This is non-negotiable. Not even a touch of milk on top. I really enjoy coconut oil in my long blacks. Tastes great. Start with 1/4 of a teaspoon. Almond or coconut milk are approved substitutes

• Drink as much green or herbal tea each day as you wish (same deal with coconut oil)

• Drink peppermint tea each night to help wind you down if you wish but not essential

• Some foods listed in the shopping list don’t appear in the 3 day meal plan but are great to have in your fridge or pantry at any time. You can continue to use this list as a guide for normal shopping requirements

• You are not allowed to have any cheat meals during the 3 days of your actual 3 Day Detox – and that includes no alcohol

• You are to remain grain free for those 3 days – that means no rice, no bread, no pasta, no oats, nothing like that

• On the 4th day – i.e. Thursday if you start on Monday, you are allowed to have one serve of approved grain e.g. quinoa, rice porridge, brown rice, rice noodles etc preferably after a workout for best results. If you don't react to gluten/wheat you can have oats

• Go back to your normal healthy eating plan using the basis of the 3 Day Detox Diet as of day 5 and have carbs on day 4 and day 6. Or substitute your carb on either of those days for a cheat.

• I would recommend a detox diet approach on your non carb days and your cheat meals on day 6 and day 7. Or have one cheat day and have 2-3 cheats.

• Ensure you don’t overdo your 3 cheat meals maximum per week in this first stage. Any more will only compromise your results in the end.

• Make sure you are drinking at least 2 litres of water each day. I recommend keeping a water bottle with you at all times – in the car, at your desk, on the bus. Wherever

• Drink a glass of water before and after each meal. It will help give you your water quota for the day and will even help fill you up

• As mentioned, I recommend adding coconut oil to your coffee or herbal tea (1/4 of a teaspoon worth when solid or a teaspoon if liquid) and you can also use in your stir fries

NOTE: Coconut oil will automatically melt and become a liquid when the room temperate gets too around 27 degrees. Otherwise it is solid. This is normal. In winter it will be solid and summer it will be a liquid.

Other Notes:

Everyone always asks about milk. Can you have it with your coffee? No.

To be honest, most people do not respond well to dairy. Don’t believe me? Take it out of your life for this period and see how your body improves. Bloating will reduce. Skin will clear up. You will feel better.

Use it as a cheat if at all. And no, you don’t need it for calcium. You can get enough calcium if you eat enough green leafy vegetables and unsalted nuts.

The other thing you don’t need is large meals. Even if you eat healthy if your portion size is too big for what your body can handle you will still store excess calories as fat.

And besides, being hungry isn’t necessarily a bad thing. It can just mean your body is used to overeating.

If you are still feeling hungry after one of these meals simply wait for 15 minutes and see if you still are hungry.

If yes, try a tablespoon of coconut oil. It can be used as a craving killer too before going back for more food.

3 Day Meal Plan

Follow this meal plan or like for like substitutes for the first 3 days. If you’re hungry drink another glass of water and wait 15 minutes before eating something else.

The whole purpose of this 3 day detox is to stop you from eating the rubbish that you need to detox from so you may feel some withdrawals but considering you are still allowed to have caffeine you shouldn’t be too bad.

Remember Before and After Each Meal: Always drink one glass of water before and after each meal. This will help you get your water intake for the day (especially if you don’t usually drink enough water daily – and to help increase your sense of fullness at each meal.

Monday

Breakfast: 1/4 to 1 teaspoon of coconut oil (eat straight from the jar or add to a herbal tea or black coffee) (NOTE: Winter use 1/4 teaspoon when solid or full teaspoon when a liquid) - Greens Drink - Eggs done any way or Turkey steak or chicken breast (size of your clenched fist): you can eat this cold (prepare the day before and fridge overnight or precook your stash on the weekend, freeze and defrost in the fridge overnight so it’s ready to eat) or cook fresh to order (takes approx 5-6 mins). Chop up into small pieces for fastest cooking time. - 1 piece of fruit or handful of veggies/salad with your turkey or chicken breast

Mid Morning Snack: Green Tea/Black Coffee if needed Small handful of unsalted nuts. Must be no more than the palm of your hand at an absolute maximum.

Lunch: Grilled Chicken Salad (or similar protein source IE steak etc) Ingredients: - Small grilled Chicken Breast - Handful of lettuce leaves - 1 Avocado wedge - ¼ chopped tomato

- 1 lemon wedge

Grill a chicken breast the night before (Sunday). HINT: Make this your Sunday night dinner and cook an extra one that you can keep in the fridge until the next day – you’ll be eating this one cold so you can take it to work and leave in the fridge.

How to make: chop chicken into small pieces and mix in with your salad. Just before you’re about to eat squeeze some lemon juice over the top and enjoy.

Total time: 2 minutes max when chicken is prepared earlier.

Mid Afternoon Snack: Green Tea Carrot stick and hummus – 1 whole carrot – cut carrot in half and lightly spread hummus over the halves.

Dinner: Grilled Fish (or other protein source) & Veggies Ingredients - 2 Fresh fish pieces - 1 large handful of broccoli - ½ red capsicum - ½ green capsicum - ½ onion - garlic clove - 1 lemon Serves 2

Supper: Peppermint Tea with a Hot Apple Heaven How to make:

1) Turn on your stove hotplate and season with a bit of coconut oil 2) Cut your half apple into small wedges – make them nice and

thin so it doesn’t take long for them to cook. I got about 9 or 10 slices out of my half apple

3) Put the apple slices into the fry pan and sprinkle cinnamon over the apples to suit your taste. I love cinnamon so I’m generous with applying it on mine

4) Add a tablespoon of coconut oil over the apples and let them simmer in the sauce

5) Turn the apples over after 1 minute and repeat steps 3 and 4 and cook for another minute

6) Serve in a bowl with chopped nuts added over the top for some protein (just a large spoon full will be enough)

Total time: Should be no more than 4 minutes including washing and slicing apple

Tuesday

Breakfast: 1/4 to 1 teaspoon of coconut oil (eat straight from the jar or add to a herbal tea or black coffee) (NOTE: Winter use 1/4 teaspoon when solid or full teaspoon when a liquid) - Greens Drink - Turkey steak or chicken breast or eggs cooked any way - 1 piece of fruit or 1 handful veggies with your protein serve

Mid Morning Snack: Green Tea/Black Coffee if needed Any approved snack if needed

Lunch: Tuna salad (or other like protein source) Either buy a small salad at the shops (no dressing, no croutons etc just plain vegetables) and add 1 can of tuna or salmon Or mix your own salad as per yesterday.

Mid Afternoon Snack: Green tea 1 boiled egg (store in fridge at work) season with cracked pepper and sea salt or small handful of raw nuts/seeds

Dinner: Mixed Bean Stir Fry Ingredients: - 1 large can mixed beans - 1 large handful of spinach - 3 large mushrooms - 1 large carrot - 1 cup peas

Steps: 1) Oil up and heat the frying pan. I put the frozen peas in first to

allow them time to cook as they’d need the longest. 2) While that was cooking away I opened and washed the can of

mixed beans and let them sit while I started chopping the carrots.

3) Throw the beans into the frying pan when they’re chopped and ready.

4) Chop up the mushrooms and add them after the beans. Mix all of the ingredients around.

5) This should pretty much take you to around the 4.5 minute mark. For a little bit of seasoning add some paprika to the mix

6) Now chop up the spinach and throw that on top. Spinach doesn’t need long. I probably gave it about 30 secs or so.

7) You don’t want to overcook the veggies as they’ll lose some of their nutrients. You want to eat them as nice, crispy vegetables.

Total time should be about 5 ½ minutes. Serves 3 (keep 3rd portion for your lunch tomorrow)

Supper: Peppermint tea with frozen Mixed Berries (1 serve = size of your clenched fist) with Nut Spread (½ cup of frozen berries max and 1 tablespoon full of Nut Spread)

Wednesday


Mid Morning Snack: Green Tea/Black Coffee if needed 1 carrot stick with hummus

Lunch: 1 serve of protein (chicken, tuna, salmon etc take your pick) plus a salad or veggies (free choice) If you need a dressing select lemon juice or olive/coconut oil

Mid Afternoon Snack: Green Tea Handful of seeds or nuts 1 piece of fruit (e.g. orange)

Dinner: Steak & Boiled veggies (or other protein source) Ingredients: - 2 Steaks (ideally grass fed steak is best) - Half a large broccoli - 1 large carrot - 3 large mushrooms - 4 big spinach leaves - Sea salt and cracked black pepper

Steps:

1) Boil the kettle so you don’t have to wait for the pot to boil on the stove.

2) While that’s boiling away get the grill or fry pan hot to cook your steak as you like.

3) Put the steaks in the pan and season with sea salt and cracked black pepper to suit your taste.

4) Start chopping up your veggies while you are waiting for the kettle to boil.

5) Once the kettle boils pour the now boiling jug of water into a new pot on the stove and throw in your veggies stirring occasionally. When the steak is cooked on each side (cooking time depends on thickness but a thin piece should only take 2-3 minutes for a medium, flip the steak and repeat the process of applying the sea salt and cracked black pepper and wait for it took cook.

6) When steaks are cooked, take off hotplate, cover and let them sit for 2 mins while you drain your veggies and serve

Total cooking time: Approx 12-15 minutes

Serves: 2

Supper: Just a Peppermint tea

Approach For The Rest Of The Week

Now that you have completed your 3 days of the detox plan you are probably wondering what you should eat for the rest of the week. I have come up with a sample idea for you that you can adapt to your needs. As mentioned earlier, the basis should be

DAY1 – DAY 3 – Detox plan DAY 4 – healthy eating plus 1 carb hit DAY 5 – Detox plan DAY 6 – healthy eating plus 1 cheat meal DAY 7 – healthy eating plus 2 cheat meals

OR

DAY 6 Detox plan DAY 7 – healthy eating plus 1 or 2 cheat meals

NOTE: You don’t have to have 3 cheat meals but I strongly recommend at least 1 cheat meal a week at least to maximise your results.

WHY? The way the hormones in your body respond when you eat clean then have at least 1 cheat helps accelerate your results. You may even look leaner the next day after a cheat (not a full blown overindulgence but a normal portioned cheat)

A cheat meal can be anything that you wish.

Crave chocolate go for it.

How about alcohol? 3 drinks equals 1 cheat meal

Pizza? Yep for sure

Bread? The choice is yours

You could even have milk in your coffee.

Whatever you want. You’ve earned them so enjoy them - just remember = 3 cheat meals max.

Combine all of this with 2-3 DPM workouts each week and you’ll be flying!

Day 4



Lunch: Any recipe from the Quick Healthy Meals cookbook (including the rice noodle dishes)

Mid Afternoon Snack: Green Tea, Handful of seeds or nuts, 1 piece of fruit

Dinner: Any meal from the cookbook

Supper: Peppermint tea with any dessert option from cookbook

Day 5



Lunch: Any protein source with a plate of salad or veggies

Mid Afternoon Snack: Carrot stick and hummus

Dinner: Any protein source with a plate of salad or veggies

Supper: Nil

Day 6



Lunch: Cheat meal

Mid Afternoon Snack: Nil

Dinner: Any protein source with a plate of salad or veggies

Supper: Peppermint tea with any dessert option from cookbook

Day 7



Lunch: Left overs from last night or any protein source with a plate of salad or veggies

Mid Afternoon Snack: 1 piece of fruit, 1 handful of nuts

Dinner: Cheat meal

Supper: Nil

Alternatively have 1 or 2 cheat meals on this day and not on day 6

REMEMBER: A cheat meal can be used anytime throughout the week - so long as you have 3 straight days on the detox.

And remember to keep a total of no more than 3 cheats per week. Especially for your first month so you can see the best results possible.

Keep Track With Your Own Food Diary

I strongly encourage you to photocopy the following 7 pages as often as you need them.

If you’d prefer a word document, just email me and ask for your copy - [email protected]

You have a game plan to follow for the 3 days of the detox in this guide but it will only work if you are writing down each and every single thing that passes your lips.

All meals, anything you drink (even water), every snack, don’t forget anything. If it passes the lips it counts.

Keep this by your desk or on your desktop and write it in as you are working throughout the day. Otherwise use the notes function on your phone or a free website like www.myfitnesspal.com which lets you record what you eat each day.

Don’t try and rely on remembering everything at the end of the day.

Chances are you will miss something, even if it isn’t on purpose.

Sure, it may be a hassle to do this but trust me on this one. If you want to get rid of that terrible feeling you have right now you must follow this and you’ll be back on track with your usual success plan.

There is no other way about it.

As the old saying goes, if you fail to plan, you plan to fail. And you’re putting in the right preparation if you’re writing it all down.

Excuse buster: Don’t tell me you don’t have the time to fill this out each meal. It takes less than one minute. That’s six minutes a day if you are eating six times, less if you are eating five meals.

You should be eating at least five times a day to get your metabolism working over on overdrive to flush the poisons from your body.

The best part about filling these food diaries out long-term is the difference that you will be able to see each time you do this.

Failing that. Take a photo of every single meal you have. Put it in a word document at the end of the week and you’ve got your food diary. Sound fair enough?

mailto:[email protected]

http://www.myfitnesspal.com

HOURS SLEEP LAST NIGHT:

DAILY EXERCISE ACHIEVED:

WATER INTAKE:

DATE: Mon TIME: W H A T A M I DOING FOR NEXT 3HRS

COMMENTS/FEELINGS:

BREAKFAST: SERV:

MORNING TEA:

LUNCH:

AFTERNOON TEA:

DINNER:

SUPPER:



WATER INTAKE:

DATE: Tues TIME: W H A T A M I DOING FOR NEXT 3HRS

COMMENTS/FEELINGS:

BREAKFAST: SERV:

MORNING TEA:

LUNCH:

AFTERNOON TEA:

DINNER:

SUPPER:



WATER INTAKE:

DATE: Wed TIME: W H A T A M I DOING FOR NEXT 3HRS

COMMENTS/FEELINGS:

BREAKFAST: SERV:

MORNING TEA:

LUNCH:

AFTERNOON TEA:

DINNER:

SUPPER:



WATER INTAKE:

DATE: Thurs TIME: W H A T A M I DOING FOR NEXT 3HRS

COMMENTS/FEELINGS:

BREAKFAST: SERV:

MORNING TEA:

LUNCH:

AFTERNOON TEA:

DINNER:

SUPPER:



WATER INTAKE:

DATE: Friday TIME: W H A T A M I DOING FOR NEXT 3HRS

COMMENTS/FEELINGS:

BREAKFAST: SERV:

MORNING TEA:

LUNCH:

AFTERNOON TEA:

DINNER:

SUPPER:



WATER INTAKE:

DATE: Sat TIME: W H A T A M I DOING FOR NEXT 3HRS

COMMENTS/FEELINGS:

BREAKFAST: SERV:

MORNING TEA:

LUNCH:

AFTERNOON TEA:

DINNER:

SUPPER:



WATER INTAKE:

DATE: Sun TIME: W H A T A M I DOING FOR NEXT 3HRS

COMMENTS/FEELINGS:

BREAKFAST: SERV:

MORNING TEA:

LUNCH:

AFTERNOON TEA:

DINNER:

SUPPER:

The Mental Puzzle Piece

Step number one. Forget about your past dieting failures. It’s in the past. What’s done is done.

Step number two. At some time during this 4 week process you may well slip up and have a blowout after a crap day at work or whatever. I know I can have a few drinks to relax me if I’m stressed even when I wasn’t planning to.

If it happens, accept it and move on. Shit happens. It is done and dusted. We can only control what is in the now. Not what we did in the past.

So don’t beat yourself up. The key is to focus on what you are doing today.

Just remember to ask yourself: what can I do today to help me get to where I want to be tomorrow (or at the end of these 4 weeks). That’s it.

The other tip is to break down what you want to achieve into smaller goals/tasks. It will be more encouraging to you when you can get that little bit closer one step at a time.

Don’t be daunted about how far you may have to go if you are setting a big long-term challenge – or even these 5 weeks.

So start small = think simplicity and ‘shrink the change’. Think one day at a time then one week at a time.

Then you are on your way to achieving big things. One step at a time.

You CAN do this and WE will do this together.

About Daniel Munday

Daniel Munday (B HSc, CFT) is a Body Transformation Specialist based in Sydney. He has been in the fitness industry since 2000 and has been transforming the bodies of busy Sydneysiders through his DPM Performance Personal Training business since 2005.

Daniel specialises in short, intense, interval driven, weight loss programs that help busy women especially get back in the skinny

jeans that have been hiding at the back of their wardrobe.

Daniel is a proud Dad to Emily and also the creator of the DPM 4 Week Express Transformation System follow along training program that give busy people the weight loss they deserve in short workouts that don’t take an hour to complete.

Now there is no longer an excuse not to train whether it be with Daniel’s training in person or the DPM 4 Week Express Transformation System. No one is too busy to fit in a 20-30 minute workout a few days a week. Once you start training, way you will be more energised, more alert, more productive at work and at home and happier in general.

Your family, friends and everyone that knows you will be loving the new you.

More importantly, you will love the new you that stares back at you in the mirror each day.

NOW IT’S YOUR TURN!

Daniel Munday DPM Performance Body Transformation Specialist http://dpmtransformation.com

http://dpmtransformation.com

3 day detox diet: your healthy weight loss food plan · • new addition: a greens powder (i use...

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