3-Day Detox Plan Let’s shift a few extra pounds fast
3 DAY DE T OX PL AN
Table of Contents Introduction ............................................................................................................................................................... 2 Cupboard Cleanse ............................................................................................................................................... 2 3-Day Detox Underway ........................................................................................................................................... 3 Day 1....................................................................................................................................................................... 3 Day 2....................................................................................................................................................................... 4 Day 3....................................................................................................................................................................... 5 Conclusion................................................................................................................................................................. 6
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3 DAY DE T OX PL AN
Introduction
P
artaking in a detox plan is beneficial to your body and mind for a number of reasons. It helps flush your body of toxins in preparation for a particular event or plan, reboots your health, resets your energy, but most importantly it helps to shed some extra pounds fast to set you on the right path for a successful weight loss mission, especially if you are getting ready to start a course of diet pills. The aim of this 3-day detox is to reset your body, mind and metabolism so that it’s running efficiently. Weight loss is more effective if you look after your ‘prep’ first, which is in the form of this detox. Including some facts to help you along the way and understand why certain elements have been included.
Completing a detox plan is never easy, it is a challenge but the below plan has been specifically designed for men and women to shed a maximum of around 5lbs in 3 days. Stick with it and stay away from the scales until you have completed all 3 days then weigh yourself on the 4th day on the morning before breakfast. Without further ado, lets get this 3-day detox started.
Cupboard Cleanse The evening before your detox there are some serious cupboard offenders you must remove, as it’s vital to your 3-day detox. You need to immediately eliminate: Alcohol – Alcohol is too catabolic and inhibits calorie burning. Sugary soda – Far too much sugar will stop you losing weight. Chocolate, sweets & biscuits – Again, all these will do is inhibit your weight loss, get rid of the temptation!
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The aim of this 3-day detox is to reset your body, mind and metabolism so that it’s running efficiently.
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3 DAY DE T OX PL AN
3-Day Detox Underway Day 1 Throughout the day make sure you drink 3 litres of water. Water loading ‘tricks’ your body making it actually flush water out, which in turn makes you lose weight. Invest in a big bottle and make sure all 3 litres are gone by the end of the day.
BREAKFAST •
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1 cup of hot lemon water using 2-3 slices of fresh lemon in hot water (use a sweetener if you need to). This will help to flush the digestive system and rehydrate you also giving you a much needed energy boost first thing.
LUNCH •
− Salmon − Chicken
Green kale breakfast smoothie
− Turkey
− Handful of kale
− Tofu
− Half an avocado
− Soya beans
− Small handful of blueberries − 20g of oats − 1cup of water Blend up and serve up in your favourite glass with a straw. This smoothie is bursting with antioxidants! It contains an abundance of vitamins and minerals and contains, healthy Omega 3 fats and low GI carbs that means it will digest slowly keeping you fuller for longer.
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Fact: Green tea helps raise the internal body temperature helping you burn more calories so try swapping your usual cup of tea for green during the detox.
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100g of green beans or broccoli served with 70g of a lean protein choice (refer to lunch options above) and 80g of wholegrain or basmati rice.
Cup of green tea (no sugar)
1 bowl of fresh grapefruit
EVENING MEAL
MID-MORNING SNACK •
Garden salad with a small handful of walnuts of almonds, balsamic dressing and 100g of a healthy lean protein of your choice, for example:
•
Fact: Fibrous vegetables such as green beans or broccoli are full of fibre keeping you nice and full while helping with your digestive system.
Cup of green tea (no sugar)
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3 DAY DE T OX PL AN
Day 2 Throughout the day make sure you drink 4 litres of water.
BREAKFAST •
1 cup of hot lemon water (use a sweetener if you need to)
•
Green spinach breakfast smoothie
LUNCH
− 2 handfuls of fresh spinach
Garden salad with a small handful of walnuts of almonds, balsamic dressing and 100g of a healthy lean protein of your choice, for example:
− ¼ cucumber
− Salmon
− 1 handful of frozen berries
− Chicken
− 1 small handful of flax or chia seeds
− Turkey
− 1 whole banana
− Tofu
− 1cup of water
− Soya beans
Blend and serve up in your favourite glass with a straw.
•
•
This smoothie is bursting with antioxidants and gives you a healthy dose of iron and potassium! It contains an abundance of vitamins and minerals as well as healthy Omega 3 fats.
MID-MORNING SNACK •
Cup of green tea (no sugar)
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1 bowl of fresh grapefruit
Fact – Grapefruit is so important to detox plans because it contains a natural abundance of antioxidants to help rid your body of harmful toxins. Grapefruit also contains Vitamin C that strengthens your digestive system.
EVENING MEAL •
100g of green beans or broccoli served with 60g of a lean protein choice (refer to lunch options above) and 70g of wholegrain or basmati rice.
•
Cup of green tea (no sugar)
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3 DAY DE T OX PL AN
Day 3 Throughout the day make sure you aim to drink 5 litres of water.
BREAKFAST •
1 cup of hot lemon water (use a sweetener if you need to)
•
Peanut butter protein smoothie
LUNCH •
− 1 teaspoon of natural peanut butter
− Salmon
− Sprinkle of cinnamon
− Chicken
− 3 egg whites
− Turkey
− 1 whole banana
− Tofu
− 1 cup of water Blend up and serve in your favourite glass with a straw.
− Soya beans •
1 bowl of fresh grapefruit
•
Super weight loss smoothie
This smoothie is full of healthy, natural calories and high in protein!
− 1 cup of almond milk − Pinch of vanilla extract − 2 egg whites
It will boost your immune system and keep you feeling fuller for longer as well as making your digestive tract operate smoothly.
− 1 teaspoon of chia seeds − 20g of oats Blend up all the ingredients and serve up with a bowl of spinach & kale on the side.
MID-MORNING SNACK •
Cup of green tea (no sugar)
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Garden salad with a small handful of walnuts of almonds, balsamic dressing and 100g of a healthy lean protein of your choice, for example:
•
Cup of green tea (no sugar)
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ď Ž 3 DAY DE T OX PL AN
Conclusion
A
t the end of your 3-day plan you should feel completely detoxified and your digestive system and metabolism will now be finely tuned and running smoothly.
Your body will be flushed out of all the bad stuff and will have enjoyed an abundance of vitamins, minerals, healthy fats and antioxidants. The water load will also have helped you flush out any toxins and excess water you may have been storing; making you bloated and heavy.
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DIET PLAN
BREAKFAST
SNACK
LUNCH
DAY 1
DAY2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
Baked Eggs with cheesy spinach
Feta frittata made out of sun-dried tomatoes
Peanut butter protein smoothie
Santa Fe frittatas
Leftover frittatas
Single crustless egg muffin
Baked Eggs with cheesy spinach
Tamari almonds
Tamari almonds
3 hard boiled eggs
Single cheese stick
Raw veggies with spicy feta dip
½ cup vanilla ricotta or cottage cheese
½ cup ricotta or cottage cheese
Low carb sweet pepper poppers with cheese
Leftover chicken and pepper poppers
Tossed green salad and leftover turkey lettuce cups
Cilantro chicken salad
Tossed green salad with leftover soup
Leftover green bean salad
Leftover zucchini noodles and light vegetable soup
3 hard boiled eggs
Raw vegetables with spinach dip
Leftover feta frittata
Peanut butter on celery
Tomatoes and cucumber feta salad
3 hard boiled eggs
Tamari almonds
Tomato cucumber feta salad & baked stuffed chicken
Asian turkey lettuce cups with sautéed spinach
Light vegetable soup and grilled chicken
Bean stew & Crock pot chicken
Italian green bean salad
Zucchini noodles with garlic chicken drumsticks
Green bean salad with garlic chicken drumsticks
SNACK
DINNER
The Only Keto Diet Grocery List You Need
The Only Keto Diet Grocery List You Need
LOW CARB VEGETABLES
MEAT
Kale
Cauliflower
Fennel
Cabbage
Spinach
Zucchini
Celery
Brussels sprouts
Mushrooms
Eggplant
Peppers
Arugula
Beef
Pork
Venison
Lamb
POULTRY
Broccoli Chicken
Turkey
LOW SUGAR FRUIT EGGS Avocado
Blackberries
Strawberries
Lime
Tomatoes
Raspberries
Lemon
Coconut
Boiled
Fried
Scrambled
Poached
Blueberries
DAIRY SEED & NUTS Pecans
Hemp seeds
Chia seeds
Pumpkin seeds
Flaxseed
Hazelnuts
Walnuts
Sesame seeds
Almonds
Brazil nuts
Macadamia nuts
Cream
Greek yogurt
Butter
Full-fat milk
Cottage cheese
COOKING FATS
FISH & SEAFOOD Cod
Mackerel
Crab
Sardines
Shrimp
Mussels
Tuna
Salmon
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Cheese
Coconut oil
Nut oil
Avocado oil
Butter
Sesame oil
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Extra virgin olive oil
The Only Keto Diet Grocery List You Need
What to Avoid
KETO-SAFE CONDIMENTS KEEP THESE ITEMS OUT OF YOUR BASKET
Mustard Unsweetened ketchup
Olive and avocado oil mayonnaise
Oil-based salad dressings
Low-carb and low sugar versions of your favorite condiments
Pasta
Rice
Pastries
Chocolate
Potatoes
Bread
Candy
Beans and lentils
KETO-SAFE SNACKS AND NIBBLES Olives
Mixed nuts
Pork rinds
Sugar-free jello
Celery
Meat slices
Guacamole
Sugar-free beef jerky
Cheese strings
Dried seaweed
Sugar-free peanut butter
Hard-boiled eggs
Seaweed snacks
Low-carb crackers
Cheese cubes or slices
IMPORTANT NOTE!
All carb, sugar or starch-rich food should be avoided on the keto diet.
Dark chocolate
DRINKS Unsweetened tea and coffee
Water (sparkling and still)
Diet Soda
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Diet squash containing no sugar
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Weekly meal log sheet Monday
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal 7
Totals
Week:
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday