14 Day Get Healthy Detox
If you're like us, following a gym plan is easier than following a food plan, especially with that extra slice calling our name. Nowadays it's easy to hire a personal trainer, and many will offer nutrition advice. More often than not though, there is little accountability on what we are eating, we can sneak in that extra meal or some nuggets on the way home. We have found that sticking to a 'diet' or meal plan is tough because we think it's never ending, we aren't organised, and we don't track progress.
Somebody has probably said to you that weight loss, or most fitness based pursuits, are only 20% what you do in the gym and 80% what you eat. We're not sure if this is true but it does sound good.
We have put together a 14 day get healthy detox to kick start your healthy eating plan. The idea is to remove foods that have a negative impact on your body, causing inflammation or a spike in blood sugar levels for example.
You won't see any weights, calorie or macro guidelines in this detox, this is highly specific based on your current weight, your goal weight, and how active you are. This is purely about foods that you should eat, vs. foods that you should not eat during the 14 day detox. Stick to it, and you should feel more energetic, be sleeping better, and lose a little weight.
| Allowed | Not Allowed | |
| Protein | Eggs | |
| Chicken, turkey, duck | ||
| Red meat | ||
| Fresh fish | Canned Fish | |
| Raw nuts and seeds | Salted or flavoured nuts | |
| Raw nut butters | Processed nut butters with added salt or sugar | |
| Pulses e.g. chickpeas, lentils, beans | Pulses with added salt or sugar, e.g. baked beans in sauce | |
| Fruit & Veg | Almost all vegetables | Corn, iceberg lettuce, white potatoes |
| Fresh fruit | Canned or dried fruit, jam, jelly | |
| Fruit juice made fresh | Store bought fruit juice | |
| Homemade smoothies | Store bought smoothies | |
| Carbs | Squash, sweet potato, vegetables | Bread, cereal, rice, pasta |
| Extras | Olive oil, coconut oil | Sugar, sweets, chocolate, biscuits |
| Butter | ||
| Soya products, nut milks without added sugar | Dairy milk, cheese, yogurt | |
| All spices, salt in moderation | ||
| Stevia or other natural sweeteners | Sugar or any added sugar products | |
| Herbal tea | Coffee or tea, no caffeine | |
| Water | Alcohol, cordials, sparkling drinks including water |
After the 14 day detox, you should have more energy, lost some weight, and inches! Start reintroducing foods gradually and see how you feel. If you feel sluggish in the 24 hours after reintroducing something, think about cutting it out completely.
- Porridge oats or cereal with no added sugar
- Brown rice
- White potatoes
- Dairy products in moderation
- Canned and dried fruits
- Jam, preferably no added sugar
Remember, a balanced diet is key. Starving yourself is as bad as over eating. Create a meal plan that works for you and provides the nutrients you need to stay healthy.
TOP TIP: If you meal prep, try to cycle foods every 3 or 4 days. Don't eat the same meal for 3 days straight, you are more likely to cheat and undo all the hard work.
Little Gym Book are not nutritionists, always seek the advice of a physician, nutritionist or other qualified healthcare provider with any questions regarding diet and/or medical conditions.