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21
Day Challenge
Here
is one of the tools I use for new clients to re-establish supportive
eating habits. I call it the 21 Day challenge (which lives up
to the name for many people).
Note:
If you have any medical problems or concerns please consult a
medical professional before beginning.
Aims:
| |
Balance
blood sugar levels (essential to fat loss among other health
benefits) |
| |
Find
your very own personal eating requirements or bio chemical
individuality by determining the right ratio of carbohydrates,
proteins and fats. Following the 14 days slowly reintroduce
starches (1 small serving per meal) till you find the right
balance |
| |
Eliminate
toxic foods and drinks |
Outcomes:
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Dramatic
increase in energy levels that remain balanced throughout
the day |
| |
Lose
of body fat through the detoxification process |
| |
Health
and wellbeing - particularly internally improve |
Basically
after completing these 21 days, you will experience a greater
sense of refreshment upon waking, more energy, clarity and focus
throughout the day, and be on the road towards regaining a sense
of true health and wellbeing.
The
facts:
| |
This
will be a real challenge for many of you |
| |
It
will not work if you cheat or don't go the distance because
toxic foods can affect us even in small quantities. So for
this test to work, you must do it right. That means no changes
or adjustments |
| |
Preparation
is essential |
But
what is 21 days if you are truly committed to making a change
and adopting a healthy lifestyle.
You are not really going on a diet, there is no calorie counting;
you are simply eating a great deal healthier for 3 short weeks.
To
start:
Days 1 and 2 - Preparation phase:
1. Clear the crap from the cupboards
That means basically processed food. I recommend putting it all
first into a pile to gain some perspective on your current eating
habits. Then put it somewhere you cannot access it or better yet
get rid of it! Cheat days will come but it is imperative for these
days to eat only whole, unprocessed foods.
2. Purchase food. Review list.
Great places to buy in the London include:
Farmers markets http://www.lfm.org.uk/markets
Home delivered boxes http://www.abel-cole.co.uk
Days 3 to 13 - Phase 1
Follow the plan below:
| FOOD
GROUP |
ALLOWED |
AVOID
COMPLETELY |
Meat
(must be grass fed and free range). Consume no more than once
every 4 days
|
Beef
lamb, venison, veal, buffalo, goat |
Luncheon
meats, hot dogs, pork, ham, imitation meat products (soy) |
| Fish
(wild freshwater or ocean) |
Wild
Salmon, wild trout, ocean fish |
Not
farmed fish, shark, shellfish, fried breaded fish
|
Poultry,
(free range, hormone free preferably) |
Chicken,
turkey, duck, fowl, game.
Eggs should be whole and include yolk and whites |
Battery
hens, fried breaded chicken |
| Beans
and legumes |
Lentils
(soaked previously overnight) |
All
others
Grains None.
|
| Grains |
None
NO GRAINS OR GRAIN PRODUCTS, NO FLOUR EXCEPT ALMOND IF NOT
ALLERGIC
|
Breads,
rice, pastas, cereals, crackers, pastries, baked goods |
| Vegetables |
All
non-starchy fresh vegetables cooked/raw/frozen (Unless allergic) |
Canned
or any starchy vegetables (corn, potatoes, squash) |
Days 14 to 21 - Phase 2
Slowly re-introduce only the following items back. For example
with breakfast add a slice of sourdough rye bread, and check for
any adverse reaction.
| FOOD
GROUP |
ALLOWED |
AVOID
COMPLETELY |
Meat
|
As
per phase 1 |
As
per phase 1 |
Fish
|
As
per phase 1 |
As
per phase 1 |
Poultry
|
As
per phase 1 |
As
per phase 1 |
| Beans
and legumes |
Now
include: kidney beans, black beans, navy beans, white beans |
All
others
|
| Grains |
Quinoa,
amaranth, buckwheat, millet, sourdough rye bread, brown rice
(only in small quantities e.g. one slice/serve per day)
|
All
others |
| Vegetables |
Reintroduce
starchy vegetables in small quantities |
Canned
vegetables |
Tips and notes:
After each meal fill in the diary (found at the end of article)
including the ratios of what you ate (use a pie chart to show
the ratio of proteins/fats/carbohydrates) and the reaction.
Eat by rotation to help further detoxify and identify food intolerances.
It is a great idea to rotate all foods but especially meats so
here is a sample plan:
Day 1 Lamb/beef
Day 2 Fish
Day 3 Chicken
Day 4 Lentils
Start at dinner and you can save time by eating leftovers for
breakfast, lunch, and your afternoon snack then begin again anew
at dinner.
Breakfasts are essential and generally the difficult meal. Options
include last nights leftovers, eggs in various forms (scrambled,
poached, boiled, omelette) with a serving of vegetables, or yogurt
and berries.
The first few days you may experience some withdrawal symptoms
like headaches, due to no sugar, caffeine
this is normal. Keep
drinking plenty of water to flush the system. Aim for at least
2 litres per day. Start the day with 2 large glasses of water
with some lemon to support the liver.
Hormone free, free range meats and organic produce and oils are
the better choice. Commercial meats in particular are toxic with
antibiotics, growth hormones and an array of chemicals and enhancers.
You are not counting calories, eat until you feel comfortably
satisfied, not bursting at the edges though. Remember to eat every
3 to 4 hours to stoke those metabolism burners.
If a food is not on the allowed list, DON'T EAT IT!
After 21 Days
Congratulations! If you have followed the plan correctly you are
no doubt feeling healthier, lighter, and more energetic. Now begin
reintroducing slowly foods not on the list. Each meal should contain
lean protein, fibrous carbohydrate and a portion of starchy carbohydrate
that you would have found to be the ideal amount (ie not falling
asleep one hour after eating).
If after eating that particular food (e.g. wheat/gluten) you feel
any adverse reaction including bloating, gas, diarrhoea then I
recommend finding an alternative to it (e.g. going gluten free)
or reducing the amount.
Stick to the 80/20 rule (80% good food, 20% bad food) or alternatively
have one cheat day per week.
Download
Food-Diary: click here
(Excel-File 18 KB)
Your 3d Coach
Craig
Burton
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