The Christmas holiday is over and it is time to get back into shape by thinking early on about summer. It is normal to indulge in tempting and tasty food during Christmas and to perhaps put on a few kilos, but it is not difficult to lose that extra weight – without starving(!) – while still enjoying good food. Here is a 5-day detox cleansing plan that you can repeat every time you deviate from your daily routine and normal eating habits. I recommend, especially people with existing health problems, to consult their physician before adopting any nutritional change. The information included in this post is reliable but research on diet and nutrition is subject to interpretation, therefore the information presented here may differ from that found in other sources.
To continue I suggest to follow the Mamma Mia! Diet a complete diet based on the well tested Mediterranean diet that will help you gradually lose some extra kilos (pounds), feel energetic and live a long and healthy life.
Unlike those no-eating cleanses that leave you hungry and headachey, mine does the trick without deprivation. The secret? Yummy and healthy foods that are loaded with a lot of nutrients, to help clean your body and make you feel satieted. Your metabolism will work better in a clean body.
It is very important to start the day with a glass of lukewarm water and lemon juice because lemon helps strengthen your immune system, cleanse your stomach and liver, and it is also considered a blood purifier. Drink plenty of water and herb tea (about 2 liters) also during the whole day, which clean up your body from toxins and help suppress your appetite. Drink a glass of water before each meal.
Breakfast is the most important meal of the day. Eating an healthy breakfast provides the right nutrients and fuel you need to get through the morning. Fruit is a key ingredient. Here are 5 reasons to eat fruit for breakfast :
1. Enhance detoxification
2. Wake up the body
3. Help lose weight
4. Boost the immune system
5. Create an alkaline enviroment in the body
5. Make you feel full and satisfied (fiber)
Your health and wastline will thank you.
It is also important to include two healthy snacks (one in the morning and one in the afternoon) to keep your hormone levels stable, avoiding insulin peaks that lead to weight gain.
Lunch and dinner include a lot of vegetables combined with protein to lower your insulin levels and help lose the extra weight gained during the holidays.
It is also important to combine at least 30 minutes of moderate-intensity physical activity every day (eg. walking, biking, running). The plan is divided in three and two days.
MONDAY – WEDNESDAY – FRIDAY
As soon as you get up : 1 glass of lukewarm water + juice of ½ organic lemon. It cleanses your body and arteries
Breakfast : 1 bowl of fruit salad, 1 cup of green tea or barley coffee without sugar or, 1 yogurt (125 ml, about ½ cup) + 1 tablespoon of whole grain unsweetened cereal or 1 portion (50 g, 2 oz) whole grain bread with unsweetned jam and a glass of fresh squeezed orange juice
Lunch : 1 bowl of minestrone (vegetable soup) + 1 tablespoon brown rice (or farro), 150 g (6 oz) steamed peas) with 1 tablespoon of extra virgin olive oil, 1 plate of grilled zucchini, eggplant and onions, 1 fresh seasonal fruit
Snack : 200 g (7 oz) fresh berries, 1 cup of herb tea or green tea
Dinner : 200 g (7 oz) grilled or steamed fish (for example salmon, seabass or monkfish), mixed fresh salad (as much as you want with lettuce, tomatoes, cucumber, carots, fennel, zucchini), 1 fresh seasonal fruit.
TUESDAY – THURSDAY
As soon as you get up : 1 glass of lukewarm water + juice of ½ organic lemon
Breakfast : 1 big glass of smoothie (pineapple, carot, kiwi, orange), 1 cup of green tea or barley coffee without sugar
Lunch : 180 g (6.5 oz) grilled breast chicken, mixed fresh salad (as much as you want with lettuce, tomatoes, cucumber, carots, fennel, zucchini), 50 g (about 2 oz) whole grain bread, 1 seasonal fruit
Snack : 1 apple, 1 yogurt (125 ml, ½ cup)
Dinner : 1 portion of vegetable and legume soup, 2 boiled eggs, fresh spinach salad (as much as you want), 1 fresh pineapple slice.
NOTE: Salad dressing – 1 tablespoon olive oil + juice of ½ organic lemon. Enjoy. Please let me know how did it work for you! – Paola