28 Day Weight Loss and Detox Program
This 28 Day Detox Diet is offered by Arbonne company. I am happy to share the details of this program with you briefly which had helped me start a healthy life. I have tweaked the diet according to my convenience and but have strictly followed the do’s and don’ts. The step-by-step system teach us how to eat whole food and help us learn which foods do and do not work well for us as individuals. If you have any questions or comments, please feel free to comment below the post. I will also be posting gluten free, dairy free and sugar free recipes. So stay tuned!!!
I started this diet to detoxify by body. But why? Our environment and the food we eat have changed drastically over time: everything is much more toxic now. The food we eat has a lot of toxic build ups including pesticides, herbicides and heavy metals, chlorine in drinking water – just to name a few. But fortunately we can have a control over what we eat.
Do you know? Nearly everyone has toxic buildup in their bodies. As a natural defense mechanism, toxins are pulled away from our vital organs and stored in body fat. This is why so many people carry unwanted body fat (often around lower belly, hips and thighs) even if they are reducing caloric intake and exercising. When weight loss stalls, in order to lose that unwanted fat weight, we must detoxify. It is important that we detoxify to prevent disease and maintain health.
How do we detoxify?
The first step in detoxifying is eating whole non-allergenic foods. Eating whole foods gives our bodies a rest from digesting the processed foods. Our bodies were not designed to process these highly processed and addictive foods. By not eating allergenic foods such as dairy, wheat and soy, we keep our bodies from producing their own toxic responses to those foods. Any food that is consumed regularly or over consumed should be eliminated while detoxing (except fresh fruits and veggies)!!
The second step in our detoxification program involves “cleaning the drain.” Our bodies detoxify via our liver, gallbladder, kidneys, lungs and skin. These organs are our toxic “drain.” A gentle internal body cleanse is included as part of this program so we can effectively “clean the drain.”
I will be sharing my own recipes and some of the sample recipes provided by the detox program. Most of my recipes are vegetarian except a few with eggs added. You can find the recipes for this diet tagged under the tags “Gluten free” or “28 day weight loss and detox program”.
Soy (e.g., tofu, tempeh, miso, edamame) is acceptable in many published detox diet books. Those with hypothyroidism should avoid it. It may be consumed in limited amounts.
The Figure 8 Protein Shake contains soy lecithin. Soy lecithin is different than soy protein and is acceptable on the detox.
DO’S AND DON’TS OF 4 WEEK HEALTHY LIVING PLAN:
What to take out of your diet?
- No Wheat Gluten – NO white flour, wheat, rye, basically ALL breads – no tortillas, no white rice.
- No Alcohol
- No nitrates, MSG, artificial sweeteners, soy, vinegar products (mustard, pickles, etc.)
- No Dairy – cheese, milk, cream or sour cream
- No Caffeine – NO coffee, sodas or diet sodas
- No Sugar or Honey – ONLY use stevia or xylitol
- No bananas, melons, grapes, red apples, dried fruit. Only green apples and berries.
- Use almond butter instead of peanut butter
- Limit servings of fat.
You CAN have:
- You CAN have brown rice and brown rice cakes, brown rice tortillas, brown rice pasta, Bob’s Red Mill (Gluten free) Oatmeal
- You CAN have green tea, fizzy tabs and water with lemon
- You CAN have stevia, xylitol, blue agave nectar
- You CAN have green apples and berries
- Raw coconut flakes and nuts make great snacks
- You CAN have almond butter
Daily view of 4 week healthy living meal plan:
Cup of Detox tea
Protein shake with berries and other Low GI fruits
Healthy whole food recipe
Snack (optional, but not recommended)
A piece of low sugar fruit, or a small handful of nuts or seeds or small serving of some other healthy fat.
Protein shake with fiber booster or Lean Protein and greens:
Refer to the “Whole Food Nutrition Optimal Food Choices” chart or salads and protein or protein and veggies or healthy whole food recipe.
and a cup of detox tea
Snack (optional, but not recommended)
A piece of low sugar fruit, or a small handful of nuts or seeds or small serving of some other healthy fat.
Or gluten free rice cake with almond butter or gluten free rice crackers and salsa.
If you are eating out, eat protein and salad or protein and veggies. NO wheat pasta!!
Protein shake with fiber booster or Lean Protein and greens: Refer to the detailed list of whole food options.
DO NOT eat after 7pm – have a cup of detox tea after dinner. If you must, have unsweetened hot cocoa made with almond milk.
If you workout intensely for an hour or more, make sure you have a recovery shake within 30 minutes of completing your workout. Your next meal will be within 4 hours or when you become hungry. The recovery shake is in addition to your healthy meal plan.
Note: When eating, think lean protein and greens big leafy salad, steamed veggies and your choice of organic meat or wild caught fish, grass fed beef, chicken, eggs, turkey, legumes with brown rice, quinoa or amaranth. (Serving size 3 oz women, 4 oz men)
What Arbonne products do you need?
Protein shake: vanill a or chocolate (1-2x/ day)
Fiber booster (1-2x/ day)
Going, Going Gone supplement (3x/day)
Fizzy tabs (2x/day)
Detox tea (2x/day)
Chews (as needed)
Hybrid Vitamins (2x/day)
7 day Seasource cleanse (start 2nd week)
If you don’t want to use these products and still want to follow the diet, you can. I have not used any of these products. I used the following products and bought it from Whole Foods. You can also try your local whole food store or Trader Joe’s or any health food store.
- Rainbow light Vanilla Protein Energizer (no soy, gluten, dairy or added sugar) – this is a brown rice protein powder
- Yogi Detox tea
- Organic Ground Flaxseed (good source of dietary fiber and omega-3)
WHOLE FOOD NUTRITION OPTIMAL FOOD CHOICES:
|LEAN PROTEIN||Protein shake, lean chicken + turkey, cold water fish, salmon, halibut, cod, mackerel, sardines, shellfish, grass-fed, lean red meats (1x per week), lamb, game, cage free and organic eggs
|HEALTHY FATS||Raw nuts + seeds (no peanuts), macadamia nuts, freshly ground flaxseed, olive oil, olives, flaxseed oil, cod liver oil, avocado,
coconut milk, almond milk, almond butter
|HIGH FIBER CARBS||Squash (acorn, butternut, winter), artichokes, leeks,
lima beans, okra, pumpkin, sweet potato or yam,turnips
Legumes- black lentils, adzuki beans, cow peas, chick peas, french beans, kidney beans, lentils, mung beans, navy beans, pinto beans, split peas, white beans, yellow beans, brown rice, quinoa, hummus, millet
|FRUIT GLYCEMIC INDEX||Low GI - Blackberries, blueberries, boysenberries,
elderberries, raspberries, strawberries, sour green apple
Moderate GI- Cherries, pears, apricots, melons, oranges, peaches, plums, grapefruit, pitted prunes, apples, avocados, kiwi, lemons,
limes, nectarines, tangerines, passion fruit, persimmons,
High GI - (avoid during weight loss except after a workout)
Bananas, pineapples, grapes, watermelon, mango, papaya
|NON-STARCHY VEGETABLES||Arugula, asparagus, bamboo shoots, bean sprouts, beet greens,
bell peppers, broad beans, broccoli, brussel sprouts, cabbage, cassava, carrots, cauliflower, celery, chayote fruit, chicory, chives, collard greens, cucumber, jicama (raw), jalapeno peppers, kale,
kohlrabi, lettuce, mushrooms, mustard greens, onions, parsley,
radishes, eggplant, endive, fennel, garlic, ginger, root, green beans, hearts of palm, radicchio, snap beans, snow peas, shallots, spinach, spaghetti squash, summer squash, swiss chard, tomatoes, turnip greens, watercress.
|WHOLE FOOD MEAL|
Lean proteins, high fiber carbohydrates
+ non-starchy vegetables
Low glycemic index fruits and healthy fats
How to get Started?
- Weigh yourself and record waist measurements (at belly button and 2″ below belly button)
- Go shopping and get prepared: Get rid of all the temptations from your pantry and fill it up with healthy choice of food. Check your local grocery store or any health food store to find the food/ingredients. If you have a Whole Foods Market or Trader Joe’s, it is a great place to start. Take your time to look around and compare the prices at various stores. Make a shopping list and plan your meal for a week and shop accordingly. Start with your favorite food. Also, try online shops and local farmer’s market. Try to buy organic foods as much as possible.
- Drink a lot of water. Atleast six 8oz glasses of water everyday.
- Eat every 4 hours, no snacking. An exception is the after workout recovery shake to nourish your muscles. If having an after workout shake, your next meal is when you feel hungry. Do not go more than 6 hours without having a meal (protein shakes can count as a meal).
- Don’t obsess over weight. Only weigh yourself 1 time per week. Not everyday! Don’t obsess over foods you can’t eat. Be creative so you don’t get bored.
- Do not over eat when eating meals. Fill your plate with veggies. Add fist size protein and grains. No second servings! Take your time eating. Have a few bites and put your fork down for a few minutes before taking your next bites.
- Track your success. Write a food journal daily and keep a personal journal on how you feel each day. Keep track of your weight loss once a week. Try on clothes that were tight in the past.
- Commit to 28 days. Stay focused and you will be amazed at how great you will feel in the end!
Questions and Answers:
Why do I feel bloated after my shakes?
Remember your shakes are a meal so do not chug them down, take your time and enjoy them.
I am hungry.
Add a serving of fat to your shakes.
Add more carbs to your shakes (berries, flax meal, fiber).
Drink your snacks. Have some water with fiber, fizzy tab, detox tea, vegetable broth.
I am not losing weight.
Record everything you are eating and the time of your meals and talk to your wellness coach.
Be sure you are not loading up calories in your shakes.
Be sure your food portions are reasonable. No second servings.
I am losing weight and don’t want to.
Add more calories and fat to your shakes.
Eat any fruit you desire.
Add a starchy carb to your meals (brown rice or quinoa).
Put an extra scoop of protein in your shakes.
I am constipated.
Make sure you are drinking enough water through out the day at least six to eight 8 oz glasses.
Make sure you are getting enough vegetables.
Add ground flax seed and selium.
Should I take Vitamins?
Yes! Make sure you have a good multi vitamin and multi mineral. Consume a lot of fresh fruits and vegetables. In case of using suppliments, try Arbonne’s hybrids providing complete vitamin and mineral supplementation. Include Arbonne’s omega 3 and supplement as well.
After the 28 days
Introduce the restricted foods (i.e. gluten, wheat, dairy) back into your diet one at a time.
Within 30 minutes to an hour you will be able to determine the effect that various foods have on your body. Some may have no impact, others may make you irritable, disrupt your stomach, make you lethargic, etc.
As you begin to gain an understanding of what the various foods do to your system through an isolated introduction, you will be able to choose the most optimal food for your fuel.
Adopting a wholefood lifestyle
It is not expected for people to follow the detox permanently. Although focusing on eating whole foods and balanced meals of lean protein, carbs and non-starchy vegetables is highly recommended.
The objective of the program is to get people on the path of a healthy lifestyle and help users understand the impact of the fuel we feed our body.
There is no better description or explanation than the changes people are experiencing in their physical shape, mental clarity, and peace of mind on the program. Once the results and feelings become firsthand experience, people crave whole foods beyond the 28 days.
For fabulous results….follow the 80/10/10 philosophy
Life is too short to axe chocolate forever…or wine…or creme brulee…or whatever your favorites maybe. That is where the 80/10/10 rule comes into play as a successful way to maintain a whole food based diet while enjoying life!!
80% of the time follow the 4 week principles
10% of the time stray slightly (perhaps have a roll at dinner, eat a slice of pizza)
10% of the time FORGET IT (have a glass or two of wine and your favorite dessert…ENJOY!!)
Here is a guide to buy your ingredients. You can get these products from Whole Foods Market, Costco and Trader Joe’s or any of your local grocery store.
Unrefrigerated Produce: Cherry tomatoes, sour apples, organic lemons, avocados, zucchini, ginger, garlic
Refrigerated Produce: Bagged lettuce, Sliced mushroom or whole mushroom, steamed beets, Cooked lentils, Broccoli slaw, Shredded Cabbage, Sugar snap peas, Butternut squash, Sweet potatoes spears (great as Fries with olive oil and sea salt), Cauliflower, Green beans, Parsley, dill, Chives, Veggie chop (a Bunch of veggies chopped up already) great on salads and in Quinoa.
Refrigerated Meats: Free range whole chicken, Free range ground turkey, Smoked salmon
Frozen Section: Frozen organic berries, Frozen organic veggies, Frozen shrimp, Frozen wild salmon, Halibut, Tilapia, etc., Frozen Buffalo burgers, Frozen brown rice, Frozen Chili lime Chicken burgers
Dry Goods: Quinoa, Brown rice, Brown rice pasta, Canned organic no sugar, Tomatoes, Stevia and Xylitol, Herbs and spices, Sea salt, Almond butter with roasted falxseeds, Olive oil.
Cereal Isle: Roasted Flaxseeds, Ground flax meal, Sprouted Brown rice with seaweed and sesame seed, seasoning packet
Milk Alternative Section: Unsweetened almond milk, Canned goods, Coconut milk, sardines, wild salmon, oysters, olives, Capers, Pumpkin, sweet potatoes or squash puree
Vitamin/Supplement section: Flax seed oil
Oils: Organic extra virgin olive oil
Organic Quinoa, Organic Chicken broth (8 Pk), Almond butter, Organic eggs, Organic salad Mix, Sliced mushrooms, organic spinach, Carrots, Celery (great with almond Butter), Organic frozen strawberries, Organic Frozen Berry Mix, Raw Nuts (Pine nuts, Cashews, almonds, Pecans, walnuts), Organic Chicken Breasts, Organic ground beef, Green apples, Magic Bullet Blender, Frozen shrimp, Frozen orange, Brown rice pasta, Ms. Mary’s Cashew Crunch, Canned organic no sugar tomatoes, stevia, Herbs and spices, sea salt, olive oil.
Braggs liquid aminos, Organic tamari (wheat free, gluten free), Edward & sons Brown rice Crackers, “Food should taste good” Sweet potato chips and Flax seed Chips, Organic salsa (Made without vinegar), Organic hummus, Nori sheets (to Make sushi or Burritos), Tasty Bite – Punjab eggplant, Tasty Bite – Bombay Potatoes, Coconut oil, Grape seed oil, Bulk Foods: dry Beans, grains, Nuts, seeds, etc., BoB’s red Mill Brown rice Flour, Bob’s red Mill gluten free oatmeal.
The information contained in this packet (the “Packet”) is presented solely for general informational purposes so that you may learn more about the subject.
“Nothing Contained In The Packet Is Intended To Constitute, Nor Should It Be Considered, Medical Advice Or To Serve As A Substitute For The Advice Of A Physician Or Other Qualified Health Care Provider.Always Consult Your Doctor Or Physician Before You Begin Any Diet Or Weight Loss Program”.
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