Just 21 days and the results will speak for themselves.
21 days without some of your favorite foods, having to explain to others why you are doing it. This might seem hard, but for most it is easy after the first couple of days if you recognise that you will heal your body; you will learn new things about how and why and what you eat; and you will ultimately, feel so much better than you do right now.
It’s not hard if your mindset is on the benefits! Here are some that your are likely to find on your 21 day journey:
- You will enjoy more consistent energy
- You will sleep better
- You will wake up feeling more alert
- You will have improved clarity of thought throughout the day
- You will have less digestive stress
- You will have a taste bud revival and enjoy food more
- You will feel the difference between emotional appetite and real hunger
- Your skin will be brighter
- People will comment on the way you look!
- You will work out what works for you, stop dieting and just eat!
- Eat real food.
- General Guidelines: 80% of body composition success is determined by diet. Limit processed carbohydrate intake (hence, insulin production), and obtain sufficient fat and protein to fuel and rebuild.
- Meat, fish, poultry, eggs, vegetables, fruit, nuts and seeds, high quality fats
- A moderate intake of high-fat dairy products (if you’re lactose tolerant)
- Supplemental carbs (for heavy exercisers and growing youth), and occasional sensible indulgences such as red wine and dark chocolate.
- Avoid sugar, grains, unhealthy fats, beans/legumes.
- Grains, sugars, sweetened beverages: Processed carbohydrates drive excess insulin production, which can lead to lifelong insidious weight gain. Even if you don’t have excess body fat concerns, a high insulin-producing diet promotes systemic inflammation, fatigue, and burnout. Grains might be the most offensive foods in your diet because they also contain “anti-nutrients” that may cause health problems beyond just gaining weight. Sweeteners are worse than sugar, the body’s insulin response is the same as sugar, however with nothing to process it leads to a irrepressible hunger which leads to gluttonous eating eventually.
- Industrial and polyunsaturated oils: Trans and partially-hydrogenated fats (from heavily processed snack or frozen foods); deep-fried menu items (from fast-food joints), assorted packaged snacks and baked goods (chips, crackers, cookies, etc.), margarine-type spreads, and bottled vegetable oils (canola, corn, safflower, etc.) promote oxidation and inflammation, setting the stage for cancer and heart disease.
- Beans and other legumes: Beans, lentils, peanuts, peas, and soy products contain anti-nutrients that compromise digestion, immune function, and general health. The highly-touted fiber in beans is problematic, and the carbohydrate content in all legumes is high enough to warrant cutting or eliminating them in the interest of moderating insulin production.
- Dairy: Most commercial dairy products are unhealthy for everyone – laden with hormones and other impurities. Butter and heavy cream are the preferred forms of dairy, if you are lactose tolerant.
- Align your carbohydrate intake with your weight goals and activity levels.
- Protein: Average 0.8 – 1.8 gram per kilogram of lean body mass/day – depending on activity levels (more at times is fine).
- Carbs: 50-100 grams/day (or less) = accelerated fat loss. 100-150 grams/day = effortless weight maintenance. Heavy exercisers can increase carb intake as needed to replace glycogen stores on big training days.
- Fat: Enjoy freely but sensibly for balance of caloric needs and high dietary satisfaction levels.
- Calculate your baseline requirements here.
- No Alcohol.
- 21 days of no alcohol is a big commitment for some, the bigger the commitment require, the more you need to do this!
- Alcohol is a toxin and is prioritised by our digestive system a the first to process ahead of vitamins, minerals, other carbohydrates in order to get it out of the system first.
- When alcohol is in the system, all other macro-nutrients consumed are stored as fat
- Adequate sleep is essential for health, helping us solidify memories and learn new skills, allowing muscles to grow and fat to burn, and maintaining the circadian rhythms that govern our immune system and metabolism.
- Commit to at least 8 hours a night. Limit artificial light at night to avoid disruption of your sleep cycle.
- Try these tips to ensure the best sleep possible.
- Take a quite 10 minutes, soon after waking, to shut out the world, be calm, think of the world as it should be for a moment.
- After 5 minutes consider what you will not react to during the day, and how you will simplify and “quieten” your world for you and your associates.
- This is your protected time to see the world as it should be, then go out and fill that space.
Post Challenge Assessment
After the 21 day reset I have no doubt you will be feeling on top of the world and replaced the “How do I motivate myself?” question with “How do I avoid burn-out as I have too much to do?”
Living with the 21 day plan is possible and very healthy for all, but difficult in the modern day social environment. My recommendation is to identify the factors that are impacting your life the most and managing these closely. To do this we reintroduce elements in stages and monitor the reaction. If you were strict in the 21 days you may intuitively know the culprits. For me it was alcohol!
- Day 22 – Reintroduce non-gluten grains (Rice, Quinoa, Oats, Corn). These are not essential, but if you are a grain fan these are the best choices!
- Day 26 –Reintroduce Alcohol if favored . Keep to social only, two standard drinks per day maximum.
- Day 30 – Decision time! reflect how you felt on day 21. Decide what you need back and monitor. If your vitality slips, jump on it and adjust while it is fresh!
21 day Challenge shopping list
||All other fruits
100% Full Fat Cream