Tuesday, February 7, 2023

14 Day Gut Cleanse Meal Plan

Suggested Meal Plan For 3

A 14-Day Clean Eating Program: How To Kick Start Weight Loss In Two Weeks

Day 1 meals

  • Day 1 Breakfast: Green smoothie
  • Day 1 Lunch: Salmon with capers-lemon sauce with roasted Brussel sprouts on a bed of lettuce
  • Day 1 Dinner: Chicken with roasted cauliflower and garlic, with Romaines hearts

Day 2 meals

  • Day 2 Breakfast: Green smoothies
  • Day 2 Lunch: Avocado and salmon boats with arugula and broccolini
  • Day 2 Dinner: Buddha bowl with chicken, Swiss chard, cabbage salad, and avocado

Day 3 meals

  • Day 3 Breakfast: Green smoothie
  • Day 3 Lunch: A big bowl of salad with greens, veggies, and leftover chicken
  • Day 3 Dinner: Turmeric cauliflower rice with mushrooms and salmon

Vegan meals suggestions:

  • replace animal protein with mushrooms, hemp seeds, and add more vegetables to your meals
  • Sprinkle hemp seeds on all your meals

Day Detox Plan To Kick

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7 day detox plans come in many different shapes and sizes, from just drinking more water to the fruitarian diet.

Over the years, celebrities and influencers have turned 7 day detox plans into one of the ‘quick fix’ diets that works fast to lose weight. But detoxing is certainly not an easy option and won’t be for everyone, as these diet plans are unlike many of the others out there. Popular weight loss options like intermittent fasting and diets such as the 5:2 and 16:8 for example, require timed eating and calorie counting, while detox diet plans are a total shift in the way you consume nutrients.

While many people may be taking on the challenge in an effort to lose some lockdown weight gain , others take up a detox plan to just clear the overload of toxic products from their systems in the process.

Day Healthy Gut Diet Meal Plan

A healthy gut is important for overall health. The body typically has about 40 trillion bacteria, which are collectively known as your gut microbiome.

The food you choose to eat can affect the bacteria present in your digestive tract.

Having a variety of these bacteria within your guy can help with a range of functions, from boosting your immune system to combatting obesity.

The article below will cover everything you need to know about following a healthy gut diet plan and offer a sample 7 day plan to follow.

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How Do I Stay Social

It’s important to hang out with friends. While certain social activities may feel more challenging while on a clean eating and detoxification program, they can be a great opportunity to remember why you committed to the cleanse. A little preparation goes a long way when it comes to planning for events, dining out, or traveling while on the cleanse program.

About The Program Creatorcaroline Peyton

Free Clean Eating Meal Plan {with recipes your family will love

Caroline is a very experienced practitioner and is passionate about sharing her knowledge with others.

She graduated with a Diploma in Naturopathic Nutritional Therapy , set up her own practice and helped launch the Naturopathic Nutrition Association .

She continues to develop her knowledge with a particular interest in gut health and psychosocial health.

Naturopaths have always said “Health starts in the Gut” and science is finally catching up!

And it seems only natural that true health comes when we feel emotionally, spiritually and physically in balance.

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Can Fasting Reset Your Gut

YES. Fasting can reset your gut in a variety of ways.

It helps to reduce inflammation in the gut, which is often caused by food allergies and sensitivities. By reducing inflammation, you are also less likely to have other health issues related to an inflamed gut, such as heart disease and diabetes.

Fasting also gives your digestive system a break, which allows it to rest and repair itself. This can help improve digestion and nutrient absorption.

Fasting also helps you develop better-eating habits that will stick with you long after the fast is over.

Are Gut Cleanse Diets Effective

YES. Gut cleanse diets are effective because they help you remove toxins from your gut. Your gut is a complex ecosystem, and there are billions of bacteria in it. The good bacteria are beneficial to your health, but the bad bacteria can cause problems when they grow too much or spread out of control.

The gut is a central part of your immune system, so if you have too many bad bacteria in there, it can lead to inflammation and chronic illness. A gut cleanse diet can help reduce the number of bad bacteria in your gut, which will improve your overall immune function and make you healthier.

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What Is The 7 Day Cleanse Diet

What are the rules of the 7 days cleanse diet?

In the 7 days cleanse diet, the goal is to reduce the consumption of animal foods and to increase consumption of vegetables and fruits.

You do not have to completely remove protein from your life, but some recipes should be followed to cleanse the body and accelerate fat burning.

While applying the diet, we need to stay within the framework of some rules. We can list some of them as follows:

Relax Refresh& recharge Your Vitality

Lean & Clean 14 Day Meal Plan | Day 1 | Week 1

You’re not alone in feeling tired, struggling to relax and often suffering with disturbed sleep. Maybe you’ve gained a few pounds. It affects me too!

With all the events of this year it’s no surprise we feel like this.

We are often lost in the routine of life and forget to make the time to look after ourselves.

You can find yourself struggling to relax or switch off on an evening which then can affect the quality of your sleep and leave you feeling slugglish and lacking energy.

You may have drifted off-track and not paid so much attention to your diet.

And with the change in weather, global events and Christmas approaching it can make these problems even worse!

It sounds and perhaps feels overwhelming but don’t worry, you can change all that IN VERY SIMPLE WAYS.

So why do I recommend a Cleanse for the Gut, Mind & Body?

“Health Starts in the Gut”

The gut is the basis of our health its the first line of defense against pathogens, its where we digest and absorb nutrients and where we house our gut microbes, also known as gut bacteria. Poor gut health is now thought to be strongly linked to a compromised immune system, malnutrition and poor mood regulation, and plays a role in arthritis and obesity.

The liver is the organ of detoxification – but it can be overwhelmed by all it’s other functions AND poor gut health can place added toxic burden on the liver.

Who needs this gut and liver cleanse?

Probably everyone!

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How Does The Detox Plan Work

A detox plan works to encourage the three phases of natural detoxification in the body.

  • Phase 1: Enzymes protect cells from damage by breaking the toxins down into smaller, water-soluble substances.
  • Phase 2: Substances from phase one bind with other substances, known as conjugates, to make them less harmful and even more soluble for excretion.
  • Phase 3: Waste removal into the kidneys to be excreted in the urine or into the liver to be excreted through bile into the digestive tract and excreted via stools.

These phases are helped along with the addition of extra macronutrients, vitamins, minerals and amino acids in your diet. Some of the best foods to eat on a detox include those that include high amounts of protein, B vitamins, vitamin E and C, magnesium, selenium and zinc.

Scroll down for the 7 day detox plan, with meal suggestions included.

Nutritionist Kim Pearson explains that initially, “there are two main ways you can support your bodys natural detoxification processes”.

“Firstly, ensure you are getting enough dietary fibre which supports healthy elimination of waste from the bowel. If we have a low fibre diet and arent having regular bowel movements then our body may reabsorb the filtered toxins. Eating a wide range of organic vegetables is a great way to increase your fibre intake.”

Following a high fibre diet outside of the detox can also help with this when plan is over.

“Secondly, drink plenty of water which supports elimination of waste via the kidneys.”

Your Gut Cleanse Needs

  • Clean water and herbal teas
  • Fermented foods such as kefir, sauerkraut, kimchi, and miso
  • GMO-free, free-range chicken
  • Seasonal fruits and vegetables
  • Healthy fats such as salmon, nuts, seeds, olive oil, and coconut oil
  • Sprouts
  • Dairy-free milk such as almond and coconut milk
  • Herbs and spices, especially ginger, garlic, and turmeric
  • Psyllium husk for more fiber
  • Apple cider vinegar, tamari, and coconut aminos
  • Super greens including BIOHM Super Greens

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Why Many Detox Diets Dont Work

Most juice, tea or shake cleanses are woefully lacking in these essential detoxification nutrients and usually up-regulate just the Phase 1 pathway, releasing the toxins from the cells but leaving them to circulate in your bloodstream, making you more toxic than when you started. This is why such detox plans often leave you feeling nauseous and fatigued, and suffering from headaches and breakoutsthe opposite of how you are aiming to feel!

The Conscious Cleanse Approach

14 Day Paleo Diet Meal Plan

The Conscious Cleanse, created by Jo Shaalman and Jules Peláez, isnt about counting calories, cutting carbs or taking any magical supplements or tinctures. Rather, its focused on removing common allergens or foods that may be weighing you down for 14 days, and loading up on clean, whole foods.

A life without coffee and chocolate, you ask but why? The approach is intended to help detoxify your body, jump-start healing and discover what foods work best for you. Plus its just for two weeks. For me, that was doable and worth giving up my grass-fed sharp cheddar for, especially since I had done the Autoimmune Protocol Diet in the past .

I loved that youre given an easy-to-follow cleanse manual as well as access to a private Facebook group before things kick off.

Participants were also encouraged to take mindful daily action steps, including setting an intention on Day One. Mine was simple: Nourish my body with as many whole, plant-based foods as possible and treat my postpartum body with love.

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Lunch: Green Goddess Salad

Have a light lunch on your 2-day detox with this salad recipe. Combine 2-3 cups of leafy greens with chopped radish, carrot, cucumber, zucchini or any other raw salad vegetables . Add 2 tablespoons of fermented vegetables such as sauerkraut. And top your salad with 4-8oz of chicken, fish or tempeh, depending on your hunger levels. Dress with my Green Goddess Dressing .

Green Goddess Dressing Recipe

  • 1 tablespoon pumpkin seeds, toasted
  • 1 teaspoon Extra Virgin Olive Oil

In a large pan saute the shallots, garlic and fennel in coconut oil for 2 minutes. Add the bone broth, broccoli, lemon juice, lemon zest, salt and pepper and leave to cook for 4 minutes.

Take off the heat and then add the avocado and spinach, letting the heat wilt the spinach for a couple of minutes. Blend all ingredients together until smooth and top with the pumpkin seeds and extra virgin olive oil.

Eat A Variety Of Foods

For the most part, more types of bacteria are better for health because different bacteria perform different functions. Each requires different nutrients to grow.

Therefore, eating a variety of different food types that contain different types of nutrition can help diversity within the microbiome

It has been shown that communities in rural areas can have more diverse microbiomes when compared to Western diets in Europe and America . This is likely because they tend to eat a far wider variety of plant foods.

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Choose Red Fruit Over Green

If you want to make a simple swap that’ll help you lose belly fat in 2 weeks, start eating red fruits over greens. That means Pink Lady over Granny Smith apples, watermelon over honeydew, red grapes over green ones. The higher levels of nutrients called flavonoidsparticularly anthocyanins, compounds that give red fruits their colorcalm the action of fat-storage genes. In fact, red-bellied stone fruits like plums boast phenolic compounds that have been shown to modulate the expression of fat genes.

How Can I Do A Mind Detox

21 Day Clean Eating Meal Plan 1500 Calorie RD Approved

Start your day with 15-20 minutes of yoga practice to relieve stress and focus your mind.

Take long walks every day .

Be present and focused on your body changes and emotions during the detox.

Stay away from negative thoughts and emotions, dont watch the news and annoying television programs.

Watch the video below for a quick overview of the detox plan and get the recipes:

Although this is an easy to keep detox plan, if you find it difficult you can start with my 1 Day Detox recipe or, even simpler, you can have one of my famous Liver Cleanse Soups, or the Liver Detox Smoothie theyre the perfect ones to start experimenting with detox. Also make sure to check out this article on how to restore gut health.

If you try any one of these dont forget to tag me on Instagram so I can see them and share with the community!

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What’s The Story With Snacking

Everybody needs snacks. When participating in the cleanse, it’s important to snack when you are truly hungry, rather than eating out of boredom, habit, or thirst. Snacks are especially helpful for those who are more active on the cleanse. Any foods on the Cleanse Diet can be enjoyed as a snack between meals.

Foods To Avoid On A Leaky Gut Meal Plan

1. Gluten/wheat based products including pasta, noodles, breads, pastries, cereal, granola and beer2. Gluten grains such as barley, rye, bulgur and oats3. Refined and processed sugar4. Baked goods like cakes, cookies, muffins, pies and pastries5. Snack foods like popcorn, pretzels, candy bars and chips6. Refined carbohydrates

Also Check: Dherbs 20 Day Cleanse Instructions

Is There A Cleanse Diet Meal Plan I Should Follow

If youve prepared your body for a gut cleanse by cutting out processed foods, sugars, alcohol, and smoking, then theres a couple of food items you should look out for to help you detox. But what foods cleanse the gut? Depending on your body type, overall health, and age, a cleanse diet plan can take anywhere from 7 to 14 days, maybe even more, so dont feel frustrated if youre not feeling anything right away.You should always aim for fruits that contain antioxidants such as berries, oranges, and cherries. Antioxidants dont just help detoxify the liver, but antioxidants have been shown to do everything from improving the cells in the lining of your gut to battling the bad bacteria in your guts microbiome.

Youll also want to reach for fruits that are high in fiber such as pears.

The fiber may give you a laxative effect, but thats normal as your body is flushing negative toxins and waste from your body. Eating fermented foods or yogurt will give your gut the probiotics it needs to create a healthy environment for the good bacteria that will help bring balance to your guts microbiome.

Reset Your Body With This Low

14

Clear mind. Healthy body. Happy taste buds!

In this day and age, fatty, high-calorie foods have become more accessible than ever. As a result, many of our waistlines are expanding. While the occasional cheat meal is perfectly acceptable every now and then, it certainly should not become an everyday occurrence. If youve become a known regular at your local fast food joint, its time to make a change! Say farewell to junk food and reset your body with this 14-day clean eating meal plan!

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How Often Should I Detox

You should aim to detox as regularly as you can. The average is a 3-day gut cleanse, but what does a gut cleanse do? Whenever you start to feel the symptoms of a toxin overload start to overcome your body, then its time to do a gut cleanse that should include gut cleanse supplements for a natural gut cleanse detox. There are a few tips on how to do a colon cleanse.

The Best Foods For Your Gut

Most of my top food picks are not part of the regular Australian diet, so head to the shops and buy these items before you begin your cleanse:

  • Apple cider vinegar
  • Fermented foods such as sauerkraut, kefir, coconut kefir yogurt, kombucha, kimchi
  • Turmeric powder
  • Fresh ginger
  • Psyllium husk
  • Cabbage, kale, broccoli and other brassica vegetables

Photo: iStock

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How To Do A Complete Body Detox

Eat clean eliminate meat, fish, seafood, dairy, eggs, processed food, fast food, fried food, alcohol, caffeine, sugar and gluten. If possible stay away from salt.

Drink fresh fruit and vegetable juice twice a day for a high intake of nutrients .

Snack carefully eat nuts and seeds soaked overnight for magnesium intake.

Add nourishing and colorful ingredients to your diet, freshly prepared vegetables with greens, legumes or brown rice.

Supplement with super foods for detoxing the liver turmeric, ginger, spirulina.

Increase fiber intake for flushing out toxins chia, flax seed, greens, broccoli, oranges.

Drink two liters of filtered water or herbal tea every day.

Consume healthy fats only cold pressed virgin olive oil, flax seed oil, coconut oil, or avocado.

Choose organic fruits and vegetables.

Dont skip meals.

Make enema to flush out the accumulated toxins in the colon

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