You may add a small amount of dairy to the diet outlined for weeks 1 and 2. Choose either 1 cup of milk, 1 oz of cheese (we prefer hard cheeses or fresh cheeses) or 1/2 cup of unsweetened yogurt.
You may also add an additional fruit to your diet.
And best of all, you may add 1 or 2 cocktails to your diet this week. Choose a dry red wine if possible. Stay away from overly sweet wines and remember to drink lots of water while enjoying your beverage!
Diet outline for weeks 1 and 2:
Eat 3 meals and 2 snacks including protein. A protein serving is the size of the palm of your hand, or two eggs. You may choose lean, clean, protein sources such as beef, fish, eggs, or poultry. Do your best to purchase organic meats and wild caught fish. Remember, you are eating what ever that animal ate, so choose your protein sources wisely. Consider nuts, edamame, or hummus as a protein snack. I prefer you eat walnuts, almonds, pecans, or hazelnuts. You may also have a whey protein shake as a snack or meal if you prefer. Choose a shake sweetened with Steevia. DO NOT SKIP YOUR SNACKS!
Drink 8- 8oz glasses of water every day.
NO sugar or sugar substitutes with the exception of Steevia (Truvia).
No alcohol for these first two weeks! You can do it!! : )
Unlimited veggies with the exception of potatoes, corn and peas.
Choose either 1/2 cup organic berries or 1 organic apple as your fruit.
You may have a 1/2 cup serving of steel cut oats with quinoa as a breakfast option. Purchase the oats that have to be cooked, not the instant variety.
Your fat options include 3 or 4 teaspoons of olive oil, coconut oil, or flax seed oil. (don't heat the flax seed oil) You may also have a small pat of Earth Balance Spread on your veggies.
1/4 avocado or 1/4 cup of nuts each day. Choose walnuts, almonds, pecans, or hazelnuts.
Almond butter or Peanut Butter-2 Tablespoons per day in place of your nut serving.
Herbal teas.
Fresh squeezed vegetable juice.
Exercise 5 times this week and include resistance training!
REMEMBER, THIS IS A LIFE STYLE
CHANGE. YOU CAN DO IT!! GET EXCITED BECAUSE I PROMISE YOU, YOU ARE GOING TO
FEEL AND LOOK AMAZING!
