11 Day Detox Plan Phase 1

The elimination phase: Day 1-5

Guidelines for Elimination Phase

• High Quality Protein: You need high quality protein between 1.0— 1.5g per kilogram of body weight. Best sources are chicken, beef, whole eggs, raw diary, legumes etc. Try and buy organic or grass fed-meats which are free from hormones and antibiotic etc.
• Complex Carbohydrates: Around 40-50% of total calories content should be from complex carbohydrates. Completely avoid refined carbohydrates such as white rice, white bread, white flour which lacks fiber and nutrition. Instead go for complex carbohydrates like brown rice, sweet potatoes, steel-cut oats, lentils, beans, etc which are loaded with fiber, B-vitamins and minerals which are needed for enzyme formation and cell-repair. Fruits are the only implecarbohydrates that are allowed in this phase.
• Healthy Fats: Fats can be your best friends or your worst enemy. We will include good fats in this phase and eliminate the bad ones. Good fats are fats found in Coconut oil, Ghee, extra-virgin olive oil, walnuts, almonds etc. Around 20-30% of total caloric content will come from healthy fats. If you don’t eat fish then you will be required
  to take a fish-oil supplement.
• Fruits: Fruits are an important part of the detox . Ideally you want to buy organic fruits and eat them as whole. Never
  juice fruits as it strips them off the fiber which as we figured is an important nutrient for our colon. If you cannot purchase organic fruits for whatever reason buy either peel them before you eat. This will help you minimize the intake of pesticides and wax which is found on the skin.
• Vegetables: The same rule applied to vegetables. Buy them organic if possible. However its a good idea to juice them, as this way you can consume a lot of it, without having to much through them along with your meals.
• Make sure you eat 15 to 20 percent less calories than your TDEE. A simple formula to calculate your TDEE is to multiple your body weight (in lbs) by 10. Then multiple this number by 1.35. This will give you your approximate TDEE.
• However, please do note that this diet is NOT a starvation diet. Your body needs sufficient energy to clear out the toxins.
• Completely avoid alcohol. It is an addictive, high in calories, low in nutrition. It slows down fat metabolism, causes fat buildup in the liver, and increases blood pressure, triglyceride, and cholesterol
  levels.
• Completely avoid sugar. Any ingredient that ends with ‘ose’ is a sugar in disguised form. Refined sugar disturbs glucose metabolism leading to hypoglycemia, carbohydrate imbalance, and elevated cholesterol, blood pressure and triglyceride levels. It is a addictive, causes cravings of sweets, has no nutritive value and causes obesity and increases risk of diabetes and cancer. Hyperactivity, irritability, mood swings, depression, and anxiety can be traced to
  high sugar intake.
• Avoid caffeine. So if you are a coffee lover like me, you need to put that beverage on hold for the next 11 days. I know it can be super tough to do so, and you infact you may face some withdraw symptoms as caffeine is addictive just like sugar and alcohol. But its essential to avoid caffeine during this diet as caffeine disrupts liver and endocrine gland function and exhausts adrenal gland, causing fatigue.
• Minimize salt intake as it can create an imbalance with potassium metabolism.

ELIMINATION PHASE	Day 1	Day 2	Day 3	Day 4	Day 5
As soon as you wake up	Water [250ml] with Apple Cider Vinegar	Water [250ml] with Apple Cider Vinegar	Water [250ml] with Apple Cider Vinegar	Water [250ml] with Apple Cider Vinegar	Water [250ml] with Apple Cider Vinegar
	Water [250ml] with Lemon and Honey	Water [250ml] with Lemon and Honey	Water [250ml] with Lemon and Honey	Water [250ml] with Lemon and Honey	Water [250ml] with Lemon and Honey
	Organic Green Tea	Organic Green Tea	Organic Green Tea	Organic Green Tea	Organic Green Tea
Breakfast	Scrambled Eggs	BerryBlast Smoothie	Asian Mushroom Omelette	BerryBlast Smoothie	Apple Cinnamon Oatmeal
Mid-Morning Snack	Greens Juice Portion-1	Beet Juice Portion-1	Golden Rus Portion 1	Beetroot Veg Blast Portion 1	Greens Juice Portion-1
Lunch	Greek Salad	Chicken Avocado Tosada Salad Portion 2	Mix Vegetable Stir Fry in Black Bean Portion 2	Chicken Avacado Tosada Salad Portion 2	Quick Chicken Cacciatore Portion 2
Mid-Day Snack	Greens Juice Portion-2	Beet Juice Portion-2	Golden Rus Portion 2	Beetroot Veg Blast Portion 2	Greens Juice Portion-2
Dinner	Chicken Avacado Tosada Salad Portion	Mix Vegetable Stir Fry in Black Bean Portion	Chicken Avacado Tosada Salad Portion 1	Quick Chicken Cacciatore Portion 1	Greek Salad