INTERMITTENT FASTING EATING PLAN
10AM to 6PM/12PM TO 8PM (EATING WINDOW)
Intermittent Fasting (IF) is an eating pattern where you switch between periods of eating and fasting. You are still able to eat a normal amount of food but just in a smaller time frame, which is called your “eating window”. It is a healthy way towards your weight loss. We advice you eat clean during your “eating window” in order, to reap the full benefits of this eating pattern. Skipping one meal automatically reduces your calorie intake as long as you do not compensate by eating too much during the eating periods.
Suggested Method of Fasting
16/8 method: It’s the easiest to stick to and the most popular. It involves skipping breakfast and restricting your daily eating period to 8 hours. For example 10am to 6pm, 12pm to 8pm, etc.
BENEFITS OF “IF”
- Weight Loss
- Cellular repair processes are initiated.
- Changes in the function of your genes related to longevity and protection against diseases take place.
- Insulin sensitivity improves and levels of insulin drops dramatically, lowering blood sugar by 3-6% and insulin levels by 20-31%
- It also increases the release of the fat burning hormone, which may also increase your metabolic rate up to 14%.
- Reduces “bad” LDL cholesterol, blood triglycerides, inflammatory markers, and blood sugar.
- It causes less muscle loss than the more standard method of continuous calorie restriction.
GREEN SMOOTHIE MEAL REPLACEMENT PLAN (3, 5, 7 to 10 DAY DETOX PLAN)
The CleanEats Green Smoothie Meal Replacement Detox Plan involves using Green Smoothies to get rid of harmful toxins from your body with the aim to improve health and promote weight loss. Harmful toxins include pollutants, artificial chemicals, heavy metals, processed foods, etc. which we come into contact with on a daily basis.
Our bodies are naturally detoxifying however it’s always important to enhance the natural detoxification process with specific natural diets. Our Green Smoothies are made from whole fruits, vegetables and natural herbs as such ideal for most people. However, if you have any health issues, are diabetic, pregnant or a nursing mother, kindly consult your doctor before making a drastic change to your diet. All Smoothies are vegan friendly (contain no animal or animal by products). They’re also ideal for persons who are lactose intolerant.
Pre- Detox Guide
Do not consume refined sugars, processed foods, alcohol, nicotine and other unhealthy substance 1 to 3 days before the detox to reduce common symptoms associated with detoxing such as headaches, cravings and other withdrawal symptoms. Increase your intake of whole and natural foods during pre-detox.
During your detox you must stick to one eating window 10am to 6pm or 12pm to 8pm whichever best fits your schedule. The alternate hours are considered your fasting period. You’re only allowed to drink plain water, plain black tea, herbal teas, warm water and apple cider vinegar or warm water and lemon juice (no added sweeteners or cream).
- Aim to drink 2.5 to 3 litres of water a day to help get things moving.
- Drink most of the water during the earlier part of the day.
- If hunger pangs are unbearable allow yourself a vegetable soup, plain green salad (cleaneats mini pack veggie salad) or a piece of low carb local fruit (example Pawpaw) as breakfast, lunch or dinner to replace a green smoothie.
All Green Smoothies must be kept in the deep freezer till you’re ready to consume it. Let it thaw for up to 30 minutes then mix and drink! All smoothies are an icy blend of fruits, vegetables, etc. and are dairy free/plant based as such suitable for vegans!
DAY 1 – GHC47
Day 4 –
DAY 5 –
JOHNNY BRAVO: dandelion, banana, peanut butter, oats.
Lettuce, banana, pineapple, coconut and vanilla.
Pawpaw, dandelion and ginger.
pawpaw, pineapple, banana and lettuce.
dandelion, banana, cocoa, oats.
banana, cocoa, peanut butter, almond, dandelion.
Banana, beetroot, beet greens/dandelion greens.
dandelion, pineapple, mint and lime.
pineapple, moringa and dandelion.
pineapple, lime and dandelion.
MING ICED TEA:
moringa, green tea, pineapple, mint and *honey(optional)
lettuce, pineapple, orange and ginger.
lettuce, banana, pineapple, peanut butter.
pawpaw, pineapple, dandelion.
dandelion, lettuce, pawpaw and lime.
pineapple, carrot, lime, orange, dandelion
lettuce, pawpaw, vanilla and strawberry.
lettuce, passion fruit and pineapple.
cayenne pepper, apple cider vinegar, orange, pineapple
lettuce, pawpaw, carrot and orange.
tigernuts, ginger and dates.
NB: GREEN MANGO SMOOTHIES ARE ONLY AVAILABLE DURING MANGO SEASON AND AS SUCH AREN’T ON THIS CURRENT PLAN.
YOU CAN MAKE SWAPS TO THIS PLAN HOWEVER, SMOOTHIES TAGGED BREAKFAST SHOULD ONLY BE HAD AT BREAKFAST AND SAME FOR LUNCH AND DINNER.