Your Post-Binge, 3-Day Diet Detox Plan
Tuesday, 31 October 2017
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Title : Your Post-Binge, 3-Day Diet Detox Plan
link : Your Post-Binge, 3-Day Diet Detox Plan
The Splurge: So you had a few too many spiked eggnogs. The problem isn't just the sugar and fat. The alcohol itself packs in 7 calories per gram (compared with 4 for protein and carbs and 9 for fat). And the stomach and brain don't register liquid calories in the same way as solids, so it's easy to go right on eating and drinking—without compensating for the added calories.
The Solution: Satisfying, low-calorie beverages can boost metabolism and even temper your hunger. Tea (lose the cream and sugar) has zero calories and lifts metabolic rate. Or prepare a pitcher of flavored water. Add sliced oranges, lemons, and limes to a pitcher—or toss in berries or sprigs of mint or lemongrass. They're refreshing and give you healing antioxidants.
YOUR 3-DAY DETOX DIET
Now that you know the principles, you're ready to jump-start your new year's resolution. Our diet plan provides about 1,250 calories a day. To cut the craving for sweets, we've eliminated most refined sugars. To keep your stretch receptors happy, we feature plant-based foods that are rich in fiber. And instead of high-calorie cocktails, we give you delicious low- or no-cal drinks. If you're not back to your normal weight in 3 days, repeat for a total of 6 days.
DAY 1
- Egg white-veggie scramble: ½ c egg whites (or 4 egg whites) with 1 c chopped mixed vegetables (tomato, bell pepper, baby spinach leaves), prepared with
Now that you know the principles, you're ready to jump-start your new year's resolution. Our diet plan provides about 1,250 calories a day. To cut the craving for sweets, we've eliminated most refined sugars. To keep your stretch receptors happy, we feature plant-based foods that are rich in fiber. And instead of high-calorie cocktails, we give you delicious low- or no-cal drinks. If you're not back to your normal weight in 3 days, repeat for a total of 6 days.
Let me know if you found this 'post-holiday detox' plan helpful. Do you struggle with weight gain over the holidays? Let me know tricks and tips you've learnt to help battle the weight gain.
Source
DAY 1
- Egg white-veggie scramble: ½ c egg whites (or 4 egg whites) with 1 c chopped mixed vegetables (tomato, bell pepper, baby spinach leaves), prepared with cooking spray
- 1 slice toasted whole grain bread or ½ whole wheat English muffin with 2 tsp 100% fruit spread
- 1 c fat-free Greek-style yogurt Coffee or tea with ¼ c fat-free milk
SNACK: 1 sheet graham cracker with 2 tsp natural (no added sugar) peanut butter
LUNCH:
- Hummus-veggie pita sandwich: ½ whole grain pita spread with 1 tsp deli mustard and 1 Tbsp hummus, then stuffed with vegetables (bell peppers, sprouts, lettuce, tomato) and 2 slices avocado
- 1 medium orange or 2 tangerines
- Unsweetened herbal tea (hot or iced) with cinnamon stick
SNACK: 1 piece fresh fruit or 1 c mixed vegetables with 2 tsp oil and vinegar dressing
DINNER:
- 3 oz grilled salmon brushed with citrus glaze while cooking
- Citrus glaze: 1 Tbsp each orange juice, honey, and reduced-sodium soy sauce
- ½ c cooked brown rice prepared with 1 tsp olive oil
- 1 c cooked winter squash, broccoli, or asparagus
DESSERT: ½ c fat-free plain Greek-style yogurt with 2 tsp 100% fruit spread
NUTRITION 1,288 cal, 91 g pro, 181 g carb, 27 g fiber, 26 g fat, 4.5 g sat fat, 1,322 mg sodium, 82 mg cholesterol
DAY 2
BREAKFAST:
- 1 c low-fat (1%), no-added-salt cottage cheese with ½ c pineapple chunks
- 5 whole grain crackers
- Coffee or tea with ¼ c fat-free milk
SNACK: ½ turkey sandwich: 1 slice whole grain bread with 2 oz low-sodium or reduced-sodium turkey breast, lettuce, tomato, and 1 tsp mustard
- Pasta tuna salad: 1 c cooked whole grain pasta spirals or bow ties with 1 c chopped cherry tomatoes and our tuna salad
- Tuna salad: 4 oz water-packed tuna mixed with 2 Tbsp chopped white onion, 1 Tbsp fat-free Greek-style yogurt, and 2 tsp Dijon mustard
- Water with sprigs of mint or lemongrass
SNACK: 1 medium orange
DINNER:
- 3 oz broiled or grilled boneless chicken breast
- 1 medium baked sweet potato topped with 2 tsp light spread
- 2 c tossed field greens drizzled with 1 Tbsp vinaigrette dressing
- Unsweetened herbal tea (hot or iced) with lemon
NUTRITION 1,242 cal, 122 g pro, 146 g carb, 26 g fiber, 21.5 g fat, 4 g sat fat, 1,565 mg sodium, 162 mg cholesterol
DAY 3
BREAKFAST:
- 1 c cooked oatmeal topped with ¼ cup fat-free plain or vanilla Greek-style yogurt and 1 c berries
- Coffee or tea with ¼ c fat-free milk
SNACK: 1 oz low-fat cheese with 5 whole grain crackers
LUNCH:
- 1 c low-sodium lentil soup or minestrone soup
- 2 c mixed salad greens with ¼ c low-sodium water-packed tuna or low-sodium diced turkey and 1 tsp olive oil with lemon juice or balsamic vinegar
- Unsweetened herbal tea with cinnamon stick
SNACK: 1 piece fresh fruit (banana or apple) or 1 c berries, with 8 oz fat-free plain or vanilla Greek-style yogurt
DINNER:
- Veggie burger on whole wheat bun topped with 2 slices avocado
- Spinach salad: 1½ c baby spinach; ¼ red onion, sliced; ¼ c fresh mandarin orange slices; and 1 tsp olive oil with balsamic vinegar
- Seltzer water with sliced lemon, orange, or lime
Let me know if you found this 'post-holiday detox' plan helpful. Do you struggle with weight gain over the holidays? Let me know tricks and tips you've learnt to help battle the weight gain.
Source
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